Fat Loss

MASTERY
Guide
Have you ever wondered why some people can seemingly eat
whatever they want and not gain a pound while others seem to
gain weight just by looking at food?

The answer lies in understanding the science of fat loss.

In this guide, we'll walk you through the basics of how your body
stores and burns fat, and provide tips for losing weight and
keeping it off.

So if your goal is to shed excess pounds, but you're confused by

the myriad of contradicting information on the internet, keep
reading.

Now let's get started!

THE OBESITY EPIDEMIC
In recent years, obesity has become a major health epidemic in
the United States.

According to the Centers for Disease Control and Prevention,

more than one-third of adults are obese, and the rate is rising.

While there are many factors that contribute to this epidemic,

one of the most important is the availability of unhealthy food.

Fast food restaurants are everywhere, and they offer cheap,

convenient meals that are high in calories and low in useful
nutrients.

In addition, portion sizes have increased dramatically over the

past few decades, making it easy to consume more calories
than ever before.

The good news is that there are steps that can be taken to
address the obesity epidemic.

By making healthy food more available and affordable,

encouraging people to be more active, and educating people
about the dangers of obesity, we can begin to turn the tide
against this growing problem.

Without a doubt, being overweight and obese does have its

health risks, so the first step to contributing to the solution of
this global problem, is to take care of yourself and be an
example to others.
WHAT MAKES US And so, if you've been
wondering why some people
GAIN? seem to be slim regardless of
what (and how much) they
consume, the answer is simple
It is a common misconception - their average caloric intake
that certain foods are to blame is down to the baseline
for weight gain. needed for weight
maintenance.
While it is true that some foods
are higher in calories than You don't gain weight from
others, the type of food is not one big meal, and you don't
as important as the amount. lose weight from one 'healthy'
meal.
If we consume more calories It's all in the averages - eat
than our body needs, we will more than your body needs to
gain weight, regardless of maintain and you’ll gain
whether those calories come weight, eat less than it needs
from carbohydrates, fat, or and you will lose weight!
protein.

Of course, this doesn't mean FAT LOSS

that we should gorge ourselves
FUNDAMENTALS
on high-calorie junk foods.

Rather, it is important to be Advertisements for weight loss

aware of the calorie content of products are everywhere,
what we are eating and to make promising amazing results with
sure that our portion sizes are little to no effort.
appropriate.
It's easy to be lured in by these
By doing so, we can maintain a promises, but the truth is that
healthy weight without having there is no such thing as a fat
to worry about which foods to loss miracle.
avoid.
The only way to lose weight and
keep it off is to follow the basic
principles of weight loss.

What are those basic

principles? Let's have a look!
Calories

When it comes to losing weight, the most fundamental principle is

calories in vs. calories out.

If you take in fewer calories than your body needs to maintain its
current weight, you will lose weight.

This is called a 'period of time eating in a caloric deficit.'

Creating a caloric deficit is the key to losing weight, and there are
a few different ways to do it.

One way is to reduce the overall number of calories you consume

each day.

Another way is to increase the amount of exercise you do so that

you burn more calories than you take in.

And finally, you can do a combination of both diet and exercise to

create a calorie deficit and lose weight.

While it may seem simple in theory, creating a caloric deficit can

be challenging in practice.

But if you're committed to losing weight, it's definitely possible to

do, especially with the couple of tips we'll give you in this guide!
Protein

While it's true that eating in a caloric deficit will lead to weight
loss, it's important to understand that not all weight loss is
created equal.

In fact, when we lose weight, we don't just lose fat – we also lose
lean body mass, which includes muscle.

And since muscle is more metabolically active than fat, this can
actually lead to a slowdown in weight loss.

That's why it's so important to make sure you're getting enough

protein during a period of calorie restriction.

Protein helps to preserve lean body mass, keeping your

metabolism humming along and helping you to reach your weight
loss goals.

So if you're trying to lose weight, be sure to include plenty of

protein in your diet.

What does 'plenty' mean, though?

Well, science indicates that optimal daily protein intake forms at

around 0.7 to 1g of protein per pound of body weight.

Keep in mind, though, not all protein is the same!

The highest quality of protein comes from animal foods, but

ultimately, it is best to mix a variety of animal and plant foods for
a more complete diet!
Fats

For many years, dietary fat has gotten a bad rap. However, it is
fair to say that not all fats are created equal.

In fact, just like proteins, quality dietary fats are essential for a
variety of functions in the body.

Dietary fats help to facilitate the absorption of fat-soluble

vitamins, maintain hormonal function and regulate body
temperature.

They also play a role in brain development and can help to reduce
inflammation.

While it is important to limit the intake of processed/trans fats,

quality dietary fats such as olive oil, nuts, avocados, and seeds
can actually provide health benefits.

The optimal daily fat intake forms at around 0.45g per pound of
bodyweight, derived from quality sources, such as the ones listed
above.
ARE CARBS THE PRACTICAL
CULPRIT? IMPLICATIONS

For years, carbohydrates have Alright, that’s plenty of

gotten a bad rap in the world information for you there -
of weight loss. But the truth fat loss is only possible in a
is, they're not the enemy - caloric deficit.
rather, they can actually be
your ally. Protein and fats are
important… and you need
That's because carbs are your some carbohydrates too.
body's preferred source of But what are the practical
energy, and they can help you implications of this and how
perform your best during can you go about creating
exercise (which is well-paired your ultimate weight loss
with a weight-loss diet.) plan?

When you eat carbs, your Let’s have a look!

body breaks them down into
glucose, which is then used
Create A Deficit
for energy.
Many people think that the
However, when you don't eat
first step to creating a
carbs AND are in a caloric
successful weight loss plan is
deficit, your body simply
to simply cut back on calories
doesn't have the fuel to
drastically. However, this
sustain the activity for as
approach is often ineffective,
long, and therefore, this
as it can be difficult to stick
insufficient carb intake results
to a restrictive diet long-
in quickly diminished
term.
performance.
Instead, the key to
So if you're trying to lose
sustainable weight loss is
weight, don't cut out carbs
creating a caloric deficit.
completely - instead, dial in
the protein and fat to the
This means knowing your
above-recommended
total daily energy
quantities, and give the body
expenditure (TDEE) and
some carb love, too!
reducing your calorie intake
accordingly.
There are a number of ways to calculate your TDEE, but one of the
most accurate methods is to use an integrated calculator that
takes all your individual characteristics into account.

By inputting your height, weight, and gender, these calculators

can give you a good estimate of how many calories you burn in a
day.

Once you know your TDEE, you can start to make adjustments to
your diet and exercise routine in order to create a deficit.

For example, if your TDEE is 2,500 calories, you would need to

reduce your intake by 500 calories in order to lose weight, down
to about 2000 calories.

Out of those 2000 calories, you will then have to set the
protein/fat intake to the amounts mentioned above, and leave the
rest for carbohydrates.

For instance, if you are eating 2000 calories a day and 1200
calories come from protein and fat, you’d have 800 calories worth
of carbs to consume, which is 200 grams of carbs, because 1g of
carbohydrate has 4 calories.

While this approach may require some trial and error at first, it is
ultimately more effective than simply cutting calories without
knowing your TDEE.

Which is the best calculator to do so, though?

Well, here's one we found effective - https://tdeecalculator.net/

But remember, the calculator is just an approximation

Ultimately, you need to take it as a baseline and modify your

caloric intake, until you get to the point where you lose no more
than 1-2 lbs a week.
Exercise

Dieting is often seen as the most important factor in weight loss,

and while this is certainly true to an extent, it is also worth noting
that exercising – and, more specifically, weight training – can also
be beneficial.

After all, we lose muscle when losing overall weight, and weight
training is a great way to tell the body that you'll need that
muscle.

Not only that, but it can also help to maintain your metabolism
and help you shape up the muscle under the fat!

As a result, combining diet with weight training is the best way to

achieve lasting weight loss.

Just make sure not to exert yourself too much, or reach failure,
because after all, you are in a deficit, meaning you have
insufficient resource for recovering from truly grueling workouts.
Adherence

When it comes to weight loss, there are many different diet plans
that people can follow.

Low-carb, high-fat, low-calorie, high-protein...the list goes on and

on.

But is there one type of diet that is more effective than the
others?

According to many experts, there are two factors in any weight

loss plan that are considered the most important.

Those are namely the so-discussed 'caloric deficit' and

'adherence.'

In other words, the 'secret' is to find a way to be able to stick to a

caloric deficit.

This makes sense when you think about it.

After all, if you're not following your diet plan, then you're not
going to lose any weight.

So if you're looking to lose weight, the best thing you can do is

build a diet that you can stick to and go with it in the long haul.
TIPS & TRICKS
Building a sustainable diet plan you can stick to in the long run is
easier said than done.

Nevertheless, there are tips and tricks that can help you do just
that.

So let’s have a look at the top 3 tips and tricks we have for your
weight loss plan!

Satiating Foods

What are satiating foods? Satiating foods are those that help you
feel full and satisfied after eating them.

They are an important part of any weight loss plan because they
help to control your hunger and prevent you from overeating.

There are a variety of satiating foods that you can include in your
diets, such as protein-rich foods, healthy fats, and fiber-rich
foods.

Including a variety of satiating foods in your meals and snacks will

help to keep you feeling fuller for longer so that you are less likely
to reach for unhealthy snacks or overeat at mealtimes.

When you are planning your weight loss diet, be sure to include
plenty of satiating foods so that you can stick to your plan and
reach your goals.

Our favorites include - meat, organs, eggs, dairy, fruits and

starchy vegetables.

These are all satiating due to the fact they are abundant in the
most satiating nutrients - fats, proteins and fiber!
Conscious Restraint

When it comes to weight loss, there is no one-size-fits-all solution.

However, one common thread among successful weight loss
stories is the importance of conscious eating habits.

All too often, our eating choices are dictated by emotions or

patterns that we've established over time.

This can lead to overeating, even when we're not really hungry.

By being aware of the choices we make, we can break the cycle of

emotional and pattern-based eating.

That doesn't mean that every meal has to be a carefully planned

affair.

But it does mean being conscious of what we're putting into our
bodies and making choices that will help us reach our goals.
Diet Breaks

Lets be real - dieting can be a difficult and frustrating process.

After all, who wants to spend their days feeling hungry and
deprived?

Thankfully, there may be a way to break free from the

psychological chains of dieting by taking regular diet breaks.

Diet breaks involve periodically taking a week or two off from

eating in a caloric deficit, during which time you still monitor your
caloric intake, and the goal is to not have any drastic changes in
weight.

The term "diet break" may sound like a recipe for disaster, but
diet breaks can actually help to improve diet adherence.

In essence, taking periodic breaks makes it more likely for you to

stick to your diet and achieve your desired weight.

So if you're struggling to stick to your diet, consider taking a break

- it just might be what you really need!
Conclusion

So, what have we learned? Fat loss mastery is not about a one-
size-fits-all approach.

It’s about understanding the science behind weight loss and using
that information to create your own unique strategy.

And, as with anything in life, it takes hard work and dedication to

achieve success.

Are you ready to put in the effort required to become a fat loss
master?

We hope so! If you have any questions or need help getting

started, don’t hesitate to reach out to us.

We’re here to help you every step of the way.