The 3 things you need for fat loss

by Bronte Holding

Thanks to harmful and toxic information perpetuated by the diet industry and social media, a lot of people believe that fat loss is extremely hard or unattainable. But although a fat loss phase will require some discipline and patience, it shouldn’t be torturous. 

The actual process of fat loss is quite simple in theory, and there are only a handful of things you actually need in order to see results. So, what are these things?

Here are our top 3 fat loss essentials gf!

Adherence to a calorie deficit

  • This is the main essential factor for fat loss 
  • If you are eating less than you burn over an extended period of time, you will lose weight
  • A lot of the time, the reason people aren’t seeing results is simply because they are not in a deficit 
  • Small things like cooking oils, sauces, dressings, coffee, drinks, and extra bites/tastes of food during the day can add up and throw you out of a deficit 
  • People often underestimate their calorie intake, especially if they aren’t tracking 
  • This is why it’s important to have a basic understanding of the nutritional value of your food
  • To do this, you may need to track your food intake temporarily to get a better understanding of serving sizes/how much you’re eating 

Minimum protein intake

  • Technically this is not essential, and you will still lose weight even if you aren't hitting a protein target
  • However, hitting a protein target during your deficit is very important for muscle retention
  • Remember, we don't just want weight loss, but fat loss specifically
  • Keeping up your protein (and resistance training regularly) will help to preserve muscle tissue and prevent your body using it as fuel while you diet
  • Aim for around 1.6-2.2 grams per KG of bodyweight per day 
  • If you’re not tracking, simply aim to increase your overall protein intake by including a good quality protein source with each meal
  • Good sources of protein include lean meat (eg. chicken breast, rump steak, lean pork etc), fish, eggs, egg whites, Greek yogurt, tofu, tempeh, beans, or protein powder

Patience

  • Last (but not least) fat loss requires time and patience
  • Your results won't be linear, and there may be days or even weeks where you don't see much loss (if any)
  • This doesn't mean that things are not working!
  • Trust the process, and only make changes to your training/nutrition once you've addressed all other variables (eg. adherence, sleep, stress, hormonal changes etc)

Love TWS Coach Bronte x 

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