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Entertainment Don't Believe All the Fad-Diet Hype — Losing Fat Boils Down to These 7 Basics

05:37  22 september  2020
05:37  22 september  2020 Source:   popsugar.com.au

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In reality, losing fat (which is really what people want to lose when they lose weight) boils down to these simple basics . We tapped registered dietitians and personal trainers, who explained how to lose body fat and keep it off for good. For starters, you'll want to get rid of that Shake Weight and those

Fat -Loss Basics . Eric is a fan of HIIT and recommends people do it one or two times a week to lose fat . HIIT can also help you achieve EPOC, or excess postexercise oxygen consumption, also known as the afterburn effect, during which your body keeps burning calories even after the workout.

a woman standing in front of a window: Getty / Hiraman © Getty / Hiraman Getty / Hiraman

It seems like every day there's a new headline on the internet or a new coverline on a magazine promising you can slimdown in days, shed belly fat with just one ab move, and completely transform your body with one specific fad diet.

In reality, losing fat (which is really what people want to lose when they lose weight) boils down to these simple basics. We tapped registered dietitians and personal trainers who explain how to lose body fat and keep it off for good. For starters, you'll want to get rid of that Shake Weight and those weird body wrap things and actually start eating carbs (yes, carbs!). Scroll through for more expert tips.

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Fat -Loss Basics . Ultimately, losing weight is all about calories in, calories out. In order to lose weight, you have to burn more calories than you take in. " This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both

Fat -Loss Basics . As far as how much of these macronutrients you should eat, Jim recommends a macro breakdown of 40:30:30 — 40 percent carbs, 30 percent protein, and 30 percent fat .

Eat in a Healthy Calorie Deficit

Ultimately, losing weight is all about calories in, calories out. In order to lose weight, you have to burn more calories than you take in. "You have to create a deficit of 3,500 calories to lose one pound," explained registered dietitian and ACSM-certified personal trainer Jim White, owner of Jim White Fitness and Nutrition Studios. "This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods. This ensures that you're giving your body enough nutrients during periods of weight loss."

However, eating in a 3,500-calorie deficit doesn't guarantee an exact weight loss of one pound. There are a lot of other factors that impact how your body loses weight, including stress, sleep, and hormones.

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When it comes to losing belly fat , your mind may immediately think of doing dozens of crunches or spending hours on a cardio machine. Don ' t Believe All the Fad - Diet Hype — Losing Fat Boils Down to These 7 Basics . How to Lose Belly Fat .

Although you should eat in a calorie deficit, he doesn't recommend anyone eat fewer than 1,200 calories a day. And since calorie needs are highly individual from person to person, Jim recommends meeting with a registered dietitian if you can to assess your needs and your goals. If that's not a possibility, you can use this formula to calculate your estimated calorie deficit for weight loss.

a plate of food with broccoli: Image Source: POPSUGAR Photography / Maria del Rio © Image Source: POPSUGAR Photography / Maria del Rio Image Source: POPSUGAR Photography / Maria del Rio

Focus on Healthy Fats and Lean Proteins

For your diet, you should load up on whole foods with an emphasis on lean protein and healthy fats. "Focus on healthy fats like olive oil, avocados, seeds and legumes that will help your body by feeling satiated," explained registered dietitian Shana Spence, MS. She also recommends eating lean proteins, such as chicken, fish, or plant-based proteins like tofu. "These also fill you up and leave you satisfied," she said.

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Related: Don ' t Believe All the Fad - Diet Hype - Losing Fat Boils Down to These 7 Basics . Fat -Loss Basics . Although you can't spot-reduce fat , there are nutrition and fitness methods that are effective for losing weight in the most proportional way possible.

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As far as how much of these macronutrients you should eat, Jim recommends a macro breakdown of 40:30:30 — 40 percent carbs, 30 percent protein, and 30 percent fat.

a bowl of food on a plate: Image Source: Getty / Claudia Totir © Image Source: Getty / Claudia Totir Image Source: Getty / Claudia Totir

Don’t Totally Give Up Carbs

Like Jim said, 40 percent of your diet should come from carbs. So even though low- and no-carb diets are wildly popular, to lose fat for good, you'll still want to eat carbs.

"Many people make the mistake of going low carb or trying to cut carbs altogether; you want to do the exact opposite," Shana recommended. "Our body needs carbs to survive: it's fuel for our body and brain."

As for what type of carbs to eat, she recommends complex carbs that have fibre to fill you up. "These can include healthy grains like quinoa, which is also a protein, whole wheat bread, oats, barley, or farro."

a plate of food sitting on top of a wooden table: Image Source: POPSUGAR Photography / Maria del Rio © Image Source: POPSUGAR Photography / Maria del Rio Image Source: POPSUGAR Photography / Maria del Rio

Be Active Outside the Gym

When people think of activity for fat loss, they usually envision hours on the treadmill or taking an intense spin class. In reality, to get in more activity and boost fat-loss, it's all about just moving more.

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Related: Don ' t Believe All the Fad - Diet Hype — Losing Fat Boils Down to These 7 Basics . Although you can't spot-reduce fat , there are nutrition and fitness methods that are effective for losing weight in the most proportional way possible.

Eric Bowling, NASM-certified personal trainer at Ultimate Performance, said he encourages his clients to be more active outside of the gym and increasing their overall steps to 10,000 per day minimum.

"This little addition will increase your daily activity and rapidly boost the total amount of calories burned throughout the day," he said. "This is called non-exercise activity thermogenesis and it's one of the most effective fat-loss tools most people overlook."

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Lift Weights

Yes, cardio burns calories. But people often neglect strength training, which can help you lose fat for the long-term. Eric recommends lifting weights three times a week starting out. Weightlifting will help you build lean muscle, which burns more calories at rest. It will also change your body composition so you'll look more toned and defined.

And don't be afraid to lift heavy; it will help you lose fat, not get bulky. If you're just getting started, check out this four-week strength training program.

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Try HIIT

HIIT, which stands for high-intensity interval training, can help you get in an effective workout in a shorter amount of time. In HIIT, you do a period of all-out exercise followed by an even longer period of rest. You can do HIIT with bodyweight exercises, weightlifting moves, or cardio, such as sprinting on the treadmill.

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There is some evidence that HIIT can target belly fat. Eric is a fan of HIIT and recommends people do it one or two times a week to lose fat. HIIT can also help you achieve EPOC, or excess postexercise oxygen consumption, also known as the afterburn effect, where your body keeps burning calories even after the workout.

To get started, check out some of our favourite HIIT workouts.

Image Source: Getty / DjelicS © Image Source: Getty / DjelicS Image Source: Getty / DjelicS

Get Enough Sleep

And while diet and exercise are important for fat loss, many people tend to overlook another important lifestyle habit: sleep. A lack of sleep could increase the production of the stress hormone cortisol.

"When you are sleep deprived and cortisol levels increase to keep the body running, you will likely experience fatigue, increased food cravings, mental fog and lower 'real' energy," Eric explained. "All of these will impact your effectiveness in the gym and impair your adherence to an eating plan."

Aim to get seven to nine hours of sleep a night.

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