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4 min read health

Reducing body fat

Drawing of someone using a tape to measure their belly.
Me, a couple years ago.

This is probably the #1 topic in the health and fitness space. There are many reasons why you might want to lose a little bit, such as health concerns or body image. Some of the common challenges to fat loss include:

  • Most of us live in a society where the easiest and cheapest foods have added sugars and fats to improve the taste. This also increases the calories.
  • Many of us have jobs that require us to be inactive for most of the day. And then we sit while going to/from work, and then we sit more at home while watching TV.
  • Societal pressures to look a certain way. Remember, you're not 'bad' or 'broken' if you don't look like an elite athlete or super model.
  • Exercise and eating healthy is often viewed as a punishment. It's not. Or rather, it's only a punishment if you make it a punishment.

So, what can you do to lose a little fat and keep it off over the long term?

Understand your caloric needs

I recommend figuring out what your current caloric intake is and what your estimated caloric needs are. Using these, you can see how much you're taking in on average, and how much you should be taking in.

  1. Use a calorie tracker like Chronometer to log what you eat for a week. It will help you understand your daily caloric intake.
  2. Estimate your daily caloric needs by using a tool like the Mayo Clinic's calculator or Calculator.net. These tools provide an average caloric intake based on your responses.
  3. You may have noticed that the calorie tracker cares a lot about proteins, fats, and carbs. These are the macronutrients and are essential. Use the Precision Nutrition infographic to learn how to measure portions using your hands. This method can help you get the right amount of macronutrients when you eat.

What should you eat? Ideally, eat unprocessed or lightly processed foods like lean cuts of meat, colorful vegetables, grains, and fruits. Fresh food is best, but frozen or dried is a good alternative. Be cautious with canned foods as they may contain added sugars and fats.

Don't stress if you don't have have the "perfect" diet. Incremental changes are better than no change. Also remember that eating healthy isn't a punishment and it doesn't have to be bland.

Don't do extreme diets, or cut all your carbs or anything like that. Your body needs a balance of protein, carbs, and fats. Make small adjustments to start with. For example, having a small order of fries instead of super sizing it.

If you have specific dietary requirements, check with your doctor before making any changes.

Add a little movement

Add daily activities like walking to burn extra calories. Small changes add up. The following list has some examples of how you might add some extra movement to your day:

  • Park a little farther away from the office.
  • Go for a walk after each meal.
  • Take the stairs instead of the elevator. Bonus points for using the break room on a different floor.
  • Do body weight squats or push ups during your breaks.

Build muscle

Muscle passively burns calories. Sitting, sleeping, doesn't matter; it's burning calories. Increasing muscle mass is a great way to passively burn some extra calories.

Building muscle won't make you look like a bodybuilder unless that's your goal; that look requires specific training.

If you have existing injuries or health issues, you may need to adjust your exercise routine. For example, if you're carrying around a lot of body fat already it might not be a great idea to jump straight into lifting weights. Be sure to check with your doctor.

Exercises

There are multiple approaches to building muscle, and it really depends on where you're starting from. Here's a couple resources that you can use to get started:

  • Darebee strength programs (free) - The Darebee project provides free fitness resources. This link takes you to the strength programs. Use the side-bar to filter by difficulty.
  • GMB programs (paid) - The GMB programs all have videos to guide you through the exercises. Most of them require only some clear floor space. I've personally went through these programs and can vouch for their effectiveness.

If you'd like to work with me on an exercise routine customized to your goals, with weekly check-ins and feedback, fill out the form to schedule a free consultation. I'll schedule a call so we can discuss your goals and how I can help you.

What to eat while building muscle

Muscle is built out of protein, so you may want to add some extra protein to your diet. The amount to eat depends on a variety of things like your goals, age, etc.

  • Average adult (sedentary) - The recommended amount to prevent deficiency is 0.8 grams per kilogram of body weight.
  • If you're over age 40-50 - Between the ages of 40 and 50 is when sarcopenia sets in. This is a loss of muscle mass as you age. To help offset this, increase protein intake to about 1-1.2 grams per kilogram of body weight.
  • If you exercise regularly - People who exercise regularly have higher needs. From 1.1-1.5 grams per kilogram. If your exercise routine includes lifting weights or training for running/cycling, aim for 1.2-1.7 grams per kilogram.
If you're underweight, overweight, or on weight-loss medications, you should consult a dietitian. In these cases, the calculations above are skewed and can result in overestimating or underestimating the amount needed. A dietitian can help you calculate the correct amount you need.

Habits

Identify habits that hinder your progress and develop those that help. For example, avoid snacking while watching videos and consider walking after meals. There's a separate post on Building and breaking habits.

Go slow with habit building and focus on changing one habit at a time.

Summary

Once you understand your daily intake and caloric needs, adjust by:

  • Changing your diet to better match what your average caloric needs are.
  • Adding extra movement such as walking to your day, which will burn additional calories.
  • Add an exercise routine that builds muscle, which passively burns calories.
  • Identify habits that might be holding you back, or habits that might help you.

The goal is to get to the point where you have a sustainable lifestyle that keeps you at your ideal body composition long term. If you'd like my help with achieving your weight loss goals, fill out the consultation form and I'll schedule a call where we can discuss your goals and how I can help you.

Published by:

Larry Franks