Use this fat loss cheat sheet to kickstart your fat loss journey in the best way!
1: CALCULATE MAINTENANCE CALORIES
Ballpark estimate: multiply body weight (lbs) by 10 = BMR (Basal Metabolic Rate)
BMR x Activity Factor = Estimated Maintenance Calories
Example: 175 (lbs) x 10 = 1,750 (BMR)
1,750 (BMR) x 1.5 (Activity Factor) = 2,625 = Estimated Maintenance Calories
2: CALORIE DEFICIT
Consume a 20 to 30% reduction of calories below estimated maintenance. For a less aggressive approach, use 10%. Aim for a weekly weight decrease of 0.5 to 1% of your total body weight (lbs) per week
3: TRACK MACRONUTRIENT INTAKE
An effective way to manipulate body composition and ensures you're staying consistent
4: 85/15 RULE
85 to 90% of your diet should consist of high quality and nutrient dense calories from mostly whole food sources. The remaining 10 to 15% can consist of lower quality foods you enjoy, in moderation
5: PROTEIN INTAKE: 0.75 TO 1 GRAMS OF PROTEIN PER POUND OF BODY WEIGHT
If you have more fat mass, aim for the lower end and leaner individuals aim for the higher end
6: FAT INTAKE: 0.3 TO 0.7 GRAMS PER POUND OF BODY WEIGHT
7: CARBOHYDRATE INTAKE: 1.0 TO 3.0 GRAMS PER POUND OF BODY WEIGHT
Use the remainder of your calories for carbohydrates and keep them as high as possible while still dropping weight. Do NOT cut out carbohydrates completely and consume the majority of them pre and post training
8: CONSUME 2 TO 4 SERVINGS OF FRUITS AND VEGETABLES DAILY
This will aid in essential vitamins and minerals, digestion, and fiber
9: AIM FOR 14 GRAMS OF DIETARY FIBER INTAKE PER 1,000 CALORIES
10: USE CARDIO AS A TOOL TO CREATE A CALORIE DEFICIT
Begin with a few low intensity steady state sessions per week and add more over time. If you start with too much, there will be little to no room for adjustments
11: TRAIN HARD IN THE GYM
Aim to train each muscle group 2x per week with each set taken within 1 to 3 repetitions of failure. Pay attention to your recovery
12: TRUST THE PROCESS
Fat loss is a marathon, not a sprint. Remember to be patient, stay consistent, and pay attention to how your body responds over time. Only make adjustments when needed
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