Liffit

HOW TO LOSE FAT?

To lose fat you must create a caloric deficit.

You can create a caloric deficit by:

increasing physical activity

ingesting fewer calories than you expend.

First, you need to find out the number of calories you expend in a day, this includes N.E.A.T (non-exercise activity thermogenesis) which is the energy expended for everything we do when we are not sleeping or exercising plus calories expended during exercise.

To do this you can visit several websites including www.iifym.com . From there you can decide to cut your calories from 10-30%, 10% being a conservative approach to 30% a more extreme approach, I would not recommend going higher than 30%, or increase your physical activity to where you will get the same results in net calories. I personally recommend that it should be a mix of both physical activity (strength training and cardio) and consuming fewer calories.

Some tips to consider that will help you on your weight loss journey:

1. Eating more fruits and vegetables. Try and consume up to 2-3 fruits per day and have at least one big salad throughout the day.

2. Start strength training. The more muscle your body has the more calories it can consume to maintain that muscle.

3. At least have 10,000 steps a day.

4. Drink a proper amount of water per day. Divide your weight in Kg by 30, so a person that weighs 60kg should be drinking about 2 liters per day. Increase water intake by 500-700 ml if you are working out that day or you have perspired more than usual that day.

5. Increase your protein intake. Protein is more satiating than carbohydrates, meaning it will make you feel fuller for longer. Also, protein has a thermogenic effect, meaning 20-30% of the calories from protein are used to digest the protein itself.

6. Make sure you get enough sleep. Having an erratic sleeping pattern will create problems with your hormonal balance which in turn will cause you to stress which might cause you to store more levels of fat. Get at least 7-9 hours of sleep per night.