With so much noise around how to approach fat loss, it can be super confusing—I get it. So, I thought I'd go through the process I use to set up a fat loss diet, which works. If you stick to it, haha!
In fairness, like my programme, this isn't about extremes or aggressive dieting but a framework that's more than doable.
So...
0️⃣ Start with an RMR Test or a Calculator
Use a Resting Metabolic Rate (RMR) test to determine your calorie needs and body composition (or Google a calorie calculator). This will help set your protein targets. Your preferences and activity level will guide your carb and fat targets.
1️⃣ Track Calories and Protein Using Ranges
Monitoring your calorie and protein intake with ranges provides more flexibility and less stress while still delivering great results.
2️⃣ Choose an Appropriate Deficit Size
Your calorie deficit should match your preferences, lifestyle, starting body composition, and relationship with food. Avoid making it so small that it becomes more trouble than it’s worth.
3️⃣ Eat Enough Protein
Aim for at least 1.5-2g per kg of TARGET body weight to maintain muscle and stay satisfied. High protein diets consistently show improvements in weight loss and body composition.
A good starting point for fat intake is 15-30% of your overall calories or between 0.6-1 gram per kg of your target bodyweight.
Carbohydrate intake will be determined by whatever is left over, however your activity will also contribute to how many will work for you. If you do exercise a lot, in particularly high intensity and or long duration endurance exercise you may need more carbohydrates. A good place to start is between 2 and 3g per kg of desired body weight.
A recent research review discovered that a low carb diet was no more successful in weight reduction than a low fat diet, as long as protein consumption was matched. This is the reason when weight loss is the goal, the focus should be finding a ratio of carbohydrates and fat that you prefer.
See your carbohydrates and fat as dimmer switches where if you adjust one switch, you must counter that by adjusting the other. This ensures you stay within your calories.
4️⃣ Include Fibre in Your Diet
Aim for 10-15g of fibre per 1000 calories, sourced from a variety of plant foods. To keep things simple, just make sure you include some of fruit or vegetables with each of your meals.
5️⃣ Maintain a Sustainable Deficit
You don't have to take breaks at specific intervals unless you feel you need to. Listen to your body and adjust as necessary.
6️⃣ Stay Active with Daily Steps
Aim for 8-12k steps per day in a sustainable way. This helps maintain calorie burn over the day. Do you have to walk? Not necessarily. Studies show that even fidgeting when sitting down can increase your calorie burn by 40 calories per hour, and further research shows how working and standing can increase calorie burn by around 100 calories per hour. This may not seem like much, however, if you stood for 3hrs a day, it would equate to 1800 calories over 5 days which is the equivalent of 1lb of weight loss per week. Even if you stood and moved for 1hr it would still have a significant impact on total energy expenditure.
7️⃣ Transition to Your New Maintenance Level Gradually
Understand that your maintenance level is an estimate unless you can test again. Transitioning slowly can help avoid overshooting your calorie needs.
8️⃣ Lift Weights Regularly
Incorporate weightlifting 2-5 times a week. It’s crucial for maintaining muscle mass and should be part of your routine regardless of your phase. For more help on this check out https://www.metabolicbirmingham.co.uk/post/essential-tips-for-building-muscle-for-women-over-30
9️⃣ Focus on Your Relationship with Food and Body
Work on developing a healthy relationship with food and set goals beyond just losing fat.
Boom, there you have it :)
If you need any help getting your initial numbers, help with training, or the whole shebang, either reply to this email or check out some of the links below.
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