Hierarchy of importance for fat loss

March 27, 2018

 

With so much information circulating social media and the internet about how to lose fat, I thought it would be best to show you the hierarchy of whats important when trying to lose weight and fat.

 

The single most important thing (which should really be taking up the whole damn triangle), is energy balance. To lose weight, you MUST be in a calorie deficit. This means you are consuming fewer calories than you are burning... e.g if I burn 1500 calories in a day and I consume 1000, I will lose weight.... but if I consume 1600, I CANNOT lose weight. 

 

The second most important thing, is your macro-nutrient split. Within this, your Protein intake is the most important as hitting adequate protein (1.2 - 2 grams Per KG of body weight). will help you maintain muscle mass as well as fill you up more! Fats and Carbohydrates are fairly interchangeable depending on what you enjoy eating and what you can stick to! Aim for fat to be at least 20% and carbohydrates around 2 grams per KG of body weight (this can vary, so do not waste time or energy being overly concerned about this).

 

The last portion of the hierarchy is all the other stuff, I have given examples of factors which can have small impacts on fat loss. These should only be worried about if; 

1. You are not losing weight following the other two parts

2. You have the others under control and you wish to be more accurate or start to change your body composition

 

So there you have it, next time someone on Instagram tells you, that you won't lose weight if you eat carbs after 6.00pm or 'If you want to lose weight, you have to detox your fat cells and go Ketogenic', you don't have to panic that you are unable to lose weight!

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