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If you really want to lose weight this year, the odds are against you. More than 80% of people who try to lose weight will end up failing. But there are three simple steps, backed by science, that have made many people slimmer than ever.
Jeremy Ethier covers his complete fat loss meal plan, the best exercises to lose fat, how to lose stubborn belly fat, and more.
Step 1
Step 1 to achieving a lean physique revolves around your dietary choices. To start the process of burning fat for energy, create a calorie deficit by consuming fewer calories than your body needs daily. Transform your eating environment by discarding trigger foods and strategically placing high-calorie snacks in less accessible places.
This applies equally to healthy and unhealthy snacks, like nuts and granola. Also, when you eat, focus on being fully present. Increase your protein intake as it protects your muscles from being used for energy during a diet, with optimal benefits seen at around 0.8g per pound of body weight per day.
Incorporate nutritious, highly filling foods into 80% of your meals, reserving the remaining 20% for treats and processed foods to maintain a balanced approach. Finally, monitor your calorie intake to confirm that you are maintaining a calorie deficit.
Step 2
Moving on to the second step to achieve a lean physique: exercise. Combining a well-managed diet with resistance training is more effective for losing fat than combining a diet with cardiovascular exercise alone. Lifting weights tells your body to prioritize burning fat over muscle for energy.
Although your diet mainly establishes the caloric deficit, incorporating weight lifting sessions 3-5 times a week reinforces the conservation of muscle mass. However, don’t fall into the trap of becoming sedentary outside of your gym sessions.
Combat this tendency by tracking your daily steps, aiming for at least 7,000 steps per day throughout your diet.
Step 3
Consistent application of these strategies, particularly the effective combination of resistance training, should result in a gradual loss of 1 to 2 pounds of fat per week.
Achieving your target body fat percentage requires sustained effort. Step 3, staying consistent, is where many people fail. Implement three consistency tricks to improve your chances of success.
The first trick, the 60% Power, encourages you to achieve your goals at least 60% of the time instead of aiming for perfection. Integrate dietary breaks every 8-12 weeks to temporarily increase caloric intake, providing flexibility and physical and mental rejuvenation.
Finally, faced with concerns about losing belly fat, refrain from using it as the only measure of progress. Fat loss typically begins around areas such as the chest, shoulders, arms, back, and face before heading to the upper stomach and lower abdomen. Recognize progress in these visible areas and celebrate achievements along the way.
Staying committed to the process will eventually lead to noticeable changes in stubborn areas.
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Advantages of having Less Body Fat
Having a lower body fat percentage can offer several health and lifestyle advantages. It is important to note that having some body fat is essential for normal physiological functions and the ideal percentage can vary depending on factors such as age, gender and individual goals. However, maintaining a healthy level of body fat can provide the following benefits:
Improved cardiovascular health: Excess body fat, especially around the abdominal area, is associated with an increased risk of cardiovascular disease. Maintaining a lower body fat percentage can contribute to better heart health.
Reduced risk of type 2 diabetes: Lower levels of body fat are generally associated with better insulin sensitivity. This can help reduce the risk of developing type 2 diabetes.
Improved physical performance: Carrying excess body fat can impair physical performance by increasing the load on joints and reducing agility. Lower levels of body fat are often linked to better athletic performance and greater endurance.
Better metabolic health: Lower body fat is associated with a healthier metabolic profile, including improved lipid levels and reduced inflammation. This may contribute to better overall metabolic health.
Decreased risk of certain cancers: Some types of cancer, including breast, colorectal, and prostate, have been linked to obesity. Maintaining a lower body fat percentage may reduce your risk of developing these cancers.
Improved mental health: While body fat levels are not the only determinant of mental health, there is evidence to suggest that maintaining a healthy weight can positively impact mood and well-being.
Improved bone health: Excess body fat can put additional pressure on the skeletal system, which could lead to joint problems and an increased risk of fractures. Maintaining a healthy percentage of body fat can contribute to better bone health.
Better hormonal balance: Adipose tissue (body fat) plays a role in hormone production. Excess body fat, especially around the abdominal area, can cause hormonal imbalances. Maintaining a healthy level of body fat promotes better hormonal balance.
Improved sleep quality: Obesity and excess body fat have been linked to sleep disorders such as sleep apnea. Achieving and maintaining a healthy body weight can help improve sleep quality.
Improved body image and self-esteem: For some people, achieving and maintaining a lower body fat percentage can contribute to positive body image and higher self-esteem.
It’s important to approach body fat management by focusing on overall health rather than simply targeting a specific aesthetic. Extremely low levels of body fat can also have negative health consequences, and individual body composition goals should be set based on factors such as age, gender, and general health. Consulting with a healthcare professional or registered dietitian can help develop a personalized, sustainable approach to achieving and maintaining a healthy body fat percentage.
What are the benefits of having more muscle mass?
Having more muscle mass offers a variety of health and functional benefits. Below are some advantages associated with increasing muscle mass:
Improved Metabolism – Muscle tissue is metabolically active, meaning it requires energy even at rest. Therefore, having more muscle mass may contribute to a higher resting metabolic rate, which could help with weight management.
Weight management and fat loss: Increasing muscle mass can help with weight management and fat loss. As mentioned, muscles burn calories and having more muscle can contribute to more efficient utilization of calories, making it easier to maintain a healthy weight.
Greater strength and physical performance: Greater muscle mass generally leads to greater strength and physical performance. This can improve your ability to perform daily tasks, perform physical activities, and reduce your risk of injury.
Better insulin sensitivity: Muscle tissue plays a crucial role in glucose metabolism. Having more muscle can improve insulin sensitivity, helping to regulate blood sugar levels and reducing the risk of type 2 diabetes.
Bone health: Resistance training, often used to build muscle, also promotes bone health. The stress placed on bones during weight-bearing exercises helps maintain and increase bone density, which reduces the risk of osteoporosis.
Improved posture and joint stability: Well-developed muscles, particularly those that support the spine and joints, contribute to better posture and joint stability. This can reduce the risk of injury and alleviate problems such as back pain.
Increased energy expenditure at rest: As mentioned above, muscle tissue requires more energy at rest than adipose tissue. This increased energy expenditure can contribute to a healthier body composition and facilitate weight control.
Improved Body Composition: Building muscle while reducing body fat leads to favorable body composition. This not only improves physical appearance but is also associated with better overall health.
Reduced risk of chronic diseases: Greater muscle mass has been linked to a reduced risk of various chronic diseases, including heart disease, hypertension, and metabolic syndrome.
Improved mental health: Regular exercise, including strength training to build muscle, has been shown to have positive effects on mental health. It can help relieve symptoms of anxiety and depression, reduce stress, and improve cognitive function.
Greater longevity: Some studies suggest that maintaining or increasing muscle mass as you age may contribute to a longer, healthier life.
It is important to keep in mind that achieving and maintaining muscle mass It requires a combination of regular strength training, proper nutrition, and adequate rest. Additionally, individual muscle mass goals may vary depending on factors such as age, gender, and general health. It is advisable to consult with a fitness professional or healthcare provider to develop a personalized and sustainable muscle building plan.
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