When we have a goal to ‘lose weight’ the term itself can be a bit off in concept RIGHT FROM THE START. I mean, when I think back to when I was trying to ‘lose weight’ I didn’t care about WHAT weight I lost from my body, just that I saw the number on the scale go down more and more – which created bad habits for me, and I’ve since changed the name of the game to FAT and not WEIGHT LOSS.
We can all admit we’ve tried a gajillion ways to get our bodies to lose the fat we want to lose, right? From fad diets, to magic ‘spot reducing pills,’ to exercising until we drop…there’s really an easy and NOT-SO-SECRET formula behind how to lose Fat: Energy + Energy out = Bye Bye Fat.
Let me break that down for you a bit so I give you the details.
Energy in: What kinds of foods are we eating? Whole foods that come from nature, including lean meats, vegetables, grains, beans, nuts, and fruits (ALL depending upon dietary restrictions) tend to be the best choice for someone if they want to lose fat. Processed foods have added ingredients or are made in a way that confuses our body and the way it processes that food FOR energy. Therefore, to keep it simple, aiming to take in whole foods for the majority of our diet ensures we’re feeding our bodies the right way.
Energy out: Physical activity [any] for at least 30 minutes a day can help us stay healthy and our bodies functioning properly. We were never meant to be sedentary beings – we used to hunt and gather and do physical labor like it was no one’s business. Our society is now more sedentary than ever, due to our technology and advancements throughout time, so we must make time to GET UP and MOVE. Now, the kind of exercise and moving around doesn’t initially matter, long as we’ve moving and shaking. However, if someone wants to lose fat, they can’t just do ONE form of movement and expect our bodies to increase muscle which is the catalyst for fat loss. Strength training TEAMED UP WITH cardio is the key to keeping our body composition ‘tighter.’ If you look at it in layers, we have bones that need muscles to fill in the space between it and the fat and skin of our bodies. Also, muscle built on our bodies ignites more fat burn and we want it to take up more space in our bodies than fat [aside from the fat we need to survive – but that’s a whole other scientific formula.]
Bye Bye Fat: Eat properly, exercise regularly with a variety of workouts that include cardio as well as strength and flexibility [to prevent injury] and POOF, fat will go away. When we take in more calories and more fat and more protein and more carbs than what we burn off, the opposite can happen or a plateau can happen. They key is to NOT starve our bodies of the macronutrients it needs to function, but to create a balance of energy in and energy out.
Bonus tip: DRINK LOTS OF WATER! Your muscles need water to grow and it’s the #1 natural source our bodies need to function, period. Also, drinking water helps you to feel full AND helps protein to process into the muscles!