Seems like everyone these days is trying to figure out how to lose fat and get that lean physique that so many people on social media seem to have.
But, two out of three people are overweight. So, what is it that’s keeping people from actually succeeding in their fat loss goals?
Well, the reality is that most people suffer from information overload. As a result, the brain believes that weight loss is incredibly hard when in actuality, it’s easy as hell.
This is why my focus with Lean Warriors is to teach you the principles of weight loss and fat burning.
When you understand the principles, the techniques and specifics becomes much easier to understand. Weight loss becomes a simple process that you can do any time you want.
What are these principles you ask? Let’s quickly go over the most important ones.
1. Not One Single Thing By Itself Causes Fat Loss
What do I mean by this? For example: eating healthy won’t cause fat loss by itself.
Even if you have a diet eating the healthiest foods, it will NOT cause you to lose weight if you eat too much of it.
This might be quite hard to wrap your head around the first time you hear this. This is an important principle.
Going “low” carb won’t cause fat loss. Eating superfoods won’t cause you to lose weight. Eating only “clean” foods won’t cause you to lose weight.
Making sure you only consume foods that have no sugar won’t help. Cardio is another thing that people think you need to lose weight. Not true at all.
Intermittent fasting won’t cause fat loss, either. Neither will eating small meals or weight lifting every single day.
None of these things by themselves will cause you to lose weight and burn fat.
While all of these things I mentioned can help the weight loss process, they won’t be effective at causing your body to burn fat if you don’t understand this next principle…
2. The ONLY Thing That Causes Fat Loss
What is it that actually causes your body to enter into a fat burning state?
It’s by having your body burn more calories than it consumes during a 24 hour period. This is the ONLY thing that actually causes fat loss.
So, while everything I mentioned above is great and healthy, you won’t actually burn any fat if you’re consuming too many calories (yes, even if all the calories you’re consuming are healthy, organic, clean foods).
This principle is the single most important one you need to know. Once you understand this principle, everything else comes together to turn your body into a fat burning machine.
You need to get your body into a caloric deficit on a daily basis. Adding in cardio and/or weight training is a great way to do this which will also help you to maintain your muscle mass.
In fact, you need weight training and progressive overload to maintain your muscle. To diet without weight training is quite foolish in my opinion. You’ll end up with a skinny fat physique which isn’t fun.
The reason why most people lose weight yet still appear flabby and “flat” is due to the fact that they haven’t been able to maintain lean muscle (or you never build it in the first place).
Regardless, the focus should be on calories if you want to burn fat. Feel free to eat what you want as long as you’re keeping your body in a caloric deficit. This is how you’ll burn fat.
3. How Calories Work
This principle about calories is incredibly important. I can’t stress this enough. Depending on your weight and your metabolism, the amount of calories you need to burn fat will vary.
You can increase your metabolism through a combination of diet and exercise. The faster your metabolism, the more calories your body can handle on a daily basis.
This is another important principle because if your body burns calories at a fast rate, you can handle a higher calorie intake.
On the other hand, if you have a slow metabolism, you will need to be careful with your caloric intake. You will need to track your macros (proteins, fats and carbs) at an almost exact amount.
When you track your calories for the first time, don’t do anything drastic to your diet. Eat roughly the same foods and see how many calories it ends up being.
Most people will be shocked at the amount of food they eat. You’ll find that you’re most likely undereating protein and overeating carbs and fats.
With a lack of exercise, this can cause your metabolism to slow down considerably. Therefore, as you overeat in carbs and fats, you’re quickly exceed your daily caloric intake.
As a result, you are either gaining weight slowly over time, or your weight stays roughly the same.
Only by fixing your diet and consuming less calories than you’re used to will cause your body to burn fat.
Confused? It’s okay. It took me a couple of years of trial and error to figure all this stuff out. So, my goal is to help you figure this out within weeks instead of years.
Spend the next several weeks tracking calories. Learn how to read nutrition labels on foods. Get a food scale as well.
One last thing: weigh yourself every morning after you go to the bathroom. Track your daily weigh ins and see how your weight fluctuates over the next several weeks.
If you can lose 1-2 pounds per week, you’re on track to lose 12-24 pounds of fat in the next 3 months. Not bad!