There’s so much misinformation out there when it comes to losing body fat. You can ask 10 different people and get 10 other answers on how to make it happen. There are only a couple rules you HAVE to follow to lose fat as I went over in THIS article.
I wanted to go more in-depth and add even more information to help people out. Losing weight is very difficult if you don’t have the right mindset. If you go into it with the right tips and a solid plan of attack, you can make significant improvements.
Plus, you can do it WITHOUT killing yourself on a super restrictive diet.
Make no mistake though, part of losing body fat is giving up some foods you love! If you do it right, you can have your cake and eat it too!
Here we go with my top 25 tips on how to lose fat today!
#1 Calorie Deficit
I’ve gone over this in every fat loss article I’ve ever written! And for absolutely good reason! This is the most important thing possible when it comes to losing weight.
If you aren’t in a calorie deficit, you won’t lose weight. PERIOD.
Many people say they’re in a calorie deficit and can’t lose weight, which is bullshit! If you aren’t losing weight, then by definition, you aren’t in a calorie deficit. That’s all there is to it.
You need to decrease your calories over time to keep losing weight as well! When starting a diet, reducing your calories by 300-500 is enough to start seeing results. As the weeks go by and your metabolism starts adapting, you’re going to need to decrease your calories even more.
As long as you do this slowly and keep working hard in the gym, you will lose fat. It’s simple, and it works, but you have to be consistent with it. The more consistent you are, the faster you’ll lose the fat!
#2 Use Intermittent Fasting
The hardest part about losing weight, I think, is being hungry. Nobody likes being hungry, but that’s what you’ll need to be at times when losing fat.
Your goal is to set up a diet that manages hunger as much as possible. Eating small meals 6 times a day doesn’t work for some people. Especially those with busy schedules that can’t prepare their meals consistently.
For these people, I recommend trying Intermittent Fasting!
I’ve gone over what Intermittent Fasting is in this article.
Basically, you break up your days into fasting and feeding periods. The main one that people use is the 16/8 setup.
This means 16 hours of the day, you’ll be fasting. Black coffee, water, tea, and sugar-free gum are about the only things you should consume during this period. If you workout in the morning, you can use some creamer in your coffee and some BCAA’s, just keep it to 100 calories.
The other 8 hours of the day, you’ll be eating your regular meals as usual. The main difference is your meal sizes will be much larger, which allows you to stay fuller longer. This is the main benefit of Intermittent Fasting!
Let’s say you’re consuming 2000 calories for the day to lose weight. If you’re eating 6 times a day, this gives you 333 calories on average per meal. Not a ton for most people; that’s for sure!
Imagine you’re only eating 2-3 meals a day on Intermittent Fasting now. This means you can eat 2 meals of 1000 calories each or 3 meals at 666 calories each. This is a massive size difference in meals that allow you to keep hunger in check!
Try out Intermittent Fasting, it might be the diet setup that works for you!
#3 Track Your Calories
I’ve heard people complain that they can’t lose weight more times than I can count. Yet when I ask them if they’re tracking their calories, they say no, and it’s too hard to do.
If it were easy, we wouldn’t have an obesity crisis in the United States! (We do, by the way. Nearly 2/3rds of men and 60% of women are overweight or obese in the United States.)
Tracking your calories is so important because of how easy it is to overeat calorie-dense foods. If you never track your food and just eat until you’re full, do you really think the average person can lose weight?
The answer is no, they can’t.
So the next time you decide to lose weight, and you can’t commit to tracking your calories, just realize the odds are severely stacked against you.
There are so many apps out there that automatically calculate what you’re eating! It’s no longer a valid excuse, not that it ever was!
The best diet tracker I’ve used is MyFitnessPal. They have an app and website that syncs automatically, allows you to scan bar codes, and has a massive database of foods already! Definitely try it out and see if it makes a difference in your fat loss goals!
#4 Consume A High Protein Diet
I’ve explained why consuming a high protein diet is essential for fat loss before. The main reason is due to maintaining and building muscle mass, of course.
Here are a couple of other reasons you might not have considered:
- Protein Is Highly Satiating. Foods high in protein have many benefits for body composition. I think one of the best is how filling it is! Anybody can overeat junk food, but eating a pound of chicken can take a while! Plus, you’ll be full for hours!
- Protein Has The Highest Thermic Effect Of Food. The thermic effect of food is, in simple terms, thermogenesis. Okay, maybe that wasn’t the simple answer…basically, the thermic effect of food is defined as the increase in metabolic rate after consuming a meal. Protein has a thermic effect of up to 30% based on your sources. What this means is you burn off up to a 3rd of protein just by consuming it. The more protein you consume, the higher this thermic effect is. While it might not contribute to a huge calorie deficit, it definitely adds up over time!
- Protein Helps You Recover From Workouts. While protein helps maintain and build muscle mass in the body, recovering from workouts is the most crucial benefit. The harder you exercise, the more body fat you’ll be able to lose. If you are cutting your protein intake down to make room for junk food, you’re shooting yourself in the foot. Keep your protein intake high allows you to train harder for longer, even in a calorie deficit!
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
This amounts to:
56 grams per day for the average sedentary man.
46 grams per day for the average sedentary woman.
This meager amount of protein isn’t enough for optimal health, let alone building muscle and losing body fat! This is fine for sedentary individuals, but if you’re reading this article, I’m sure you want to do more than sit on your butt for the rest of your life. You want to build muscle, get stronger, and stay lean!
With this in mind, the best rule to go by is 0.8-1 gram per pound of bodyweight. This is enough to ensure you’re maintaining muscle mass and giving your body the proper nutrients to recover.
If you want to maximize fat loss, I would recommend slightly higher protein intake only when your calories get really low. 1.25 pounds per pound of body weight is the most protein I would ever recommend and no more than 300 grams in general.
I’m sure some of this information is basic in nature. But if you find that you’re plateauing as your calories get lower, try increasing your protein to 1.25 times body weight and keep it there. It might be the thing you need to maintain your hard-earned muscle and lose more fat!
#5 Perform Strength Training 3-5 Times Per Week
For fat loss, there’s a lot of different ways you can set up your training. You can use circuit training, bodybuilding-style workouts, CrossFit, or even Powerlifting.
While all of these are great, the best style that I’ve seen work the best is utilizing supersets with barbell and dumbbell workouts 3-5 days per week. You want to focus on big, compound movements to burn the most calories, stimulate the most muscle, and maintain the most strength.
Here’s a sample training program I’ve been using recently with great success!
|Wide Grip Pulldowns|
|Dumbbell Rows |
|Seated Calf Raises|
Stiff Leg Deadlift
Incline Bench Press
| Superset: |
|Calf Raises |
|Neutral Grip |
As you can see, there are 2 exercises for each major muscle group in the body;
- Quads/Glutes: Squat,
- Hamstrings/Glutes/Low Back: Deadlift, Stiff Leg Deadlift
- Chest/Shoulders/Triceps #1: Bench Press, Close-Grip Bench Press
- Chest/Shoulders/Triceps #2: Overhead Press, Incline Bench Press
- Lats/Rhomboids/Traps #1: Wide-Grip Pulldowns, Neutral Grip Pulldowns
- Lats/Rhomboids/Traps #2: Dumbbell Rows, Barbell Rows
- Biceps: Barbell Curls, Hammer Curls
- Calves: Calf Raises, Seated Calf Raises
As long as you have the bolded movements covered, you don’t need to do the biceps and calves at the end. It’s really up to you and your goals. As long as you’re increasing sets and reps, pushing everything 1-2 reps away from failure, and your weight is going down, you’re good to go!
Regardless of what you choose to do, make sure it’s something you believe in and enjoy. If you cover those two things, you’re going to push harder and the gym and make better progress. If you’re not motivated and disciplined with the BEST TRAINING PLAN EVER, it won’t matter.
You won’t progress, bottom line!
What style of training has given you the best fat loss results?
#6 Don’t Consume Liquid Calories
This is an essential tip I learned about years ago, don’t consume any liquid calories. This includes things like fruit juice and high-calorie drinks in general.
Things like 100% fruit juice aren’t necessarily bad for you; they just add up in calories very quickly, which is bad news on a fat loss diet!
Even smoothies can be harmful if you make them wrong! If you’re using a bunch of fruit juice or yogurt as a base, the calories will skyrocket! This makes it much harder to eat more filling foods when your calories are lower week after week.
Stick to things like protein shakes in water, tea, coffee with protein powder, or plain water. And yes, something like Diet Soda is absolutely fine, don’t believe the hype like they cause cancer!
#7 Get More Sleep!
This is an easy one, getting more sleep should be your next priority after ensuring you’re eating in a calorie deficit.
Not getting enough sleep has been linked to many different adverse health effects, including obesity.
By getting enough sleep on a nightly basis, you can improve your health substantially. Concerning fat loss, these are a couple of reasons why getting 7-9 hours of sleep are so important:
- Improves Your Physical Activity. The better your sleep is, the more energy you’re going to have throughout the day. Even if you drink enough water, hit your calorie goals, and work out hard, you will have performance issues if you aren’t getting adequate sleep. The lower your intensity is in the gym, the lower your chances of losing weight and keeping it off are.
- Helps You Fight Cravings. Here’s a cool one you may not know. Sleep deprivation causes some adverse effects in your brain, including your frontal lobe, which is responsible for decision-making and self-control. This is huge! All of those people getting crappy sleep and making horrible eating choices are shooting themselves in both feet! This sabotage is not something you want to mess around with, get more sleep!
- Major Risk Factor For Obesity. It’s been shown that getting poor sleep has been linked to weight gain and obesity in children and adults. Plus, sleep apnea contributes to this as well. The more weight you gain, the worse sleep apnea becomes, and the cycle continues.
- Can Increase Your Appetite. When you get less than adequate sleep, the body produces more ghrelin and less leptin. These are two hunger hormones in the body that signal and suppress hunger. The more ghrelin you have, the hungrier you’ll become. The less leptin you have, the less your body will suppress hunger as well. Basically, you want to get better sleep to lower ghrelin levels and increase leptin levels. Appetite is a huge problem for so many people, so make sure to get better sleep!
If any of these bullet points worry you, stop shooting yourself in both feet, get a sleep study, and start taking steps to improve your sleep. Your life depends on it!
#8 Increase Your Daily Activity
When it comes to losing body fat, relying on just a calorie deficit will be really difficult over time. Eventually, you’re going to have to move more; otherwise, you’re going to be eating under 1,000 calories to lose weight. Unless you’re 100 lbs, in which case you’ll probably want to be gaining weight, this level of calories is not safe nor recommended.
So what can you do to increase your daily activity, and why is it so crucial for helping with fat loss?
It all has to do with TDEE or your Total Daily Energy Expenditure. That’s a mouthful, huh?
Your BMR is the only part of our metabolic rate that you don’t have as much control over. Your NEAT, TEF, and EAT can all be controlled by our actions and diet.
As you can see, Non-Exercise Activity Thermogenesis contributes up to 15% of our TDEE. Combined with the Thermic Effect of Food and our Basal Metabolic Rate, this adds up to 95% of our TDEE.
Increasing how much non-exercise activity you do will accomplish multiple things,
- Increases your metabolic rate
- Decreases how much cardio you need to do
- Allows you to eat more food and lose more fat
Something simple, like going for a walk a couple of times a day, or increasing your total steps per day using a pedometer is all you need to do. If you stop losing weight and don’t want to decrease your calories, increasing your daily activity could potentially keep fat loss going.
What do you like to do to increase your daily activity?
#9 Incorporate High-Intensity Interval Training
A lot of people hate doing steady-state cardio, which I totally understand. But sometimes, it has to be done if you want to lose fat steadily. This is where HIIT comes into play!
HIIT, or High-Intensity Interval Training, involves going all out on an intense exercise and resting for a short time afterward. This allows you to burn a ton of calories quickly without dying.
This is really great for people who lead busy lives that need to get the cardio in and don’t want to spend 30 minutes on a treadmill. Plus, because it’s more active in nature, it’s excellent to mobilize fat and burn it off.
The best way I’ve found to incorporate this style of cardio is by using any low impact cardio equipment. Things like ellipticals, bikes, or my favorite, the Airdyne!
Using the Airdyne for an all-out cardio session is really easy. It allows you to incorporate your entire body instead of just your legs. Plus, this specific cardio only takes 10 minutes!
Here’s how it’s set up:
- 3 minutes steady pace
- 20 seconds all out
- 1-minute steady pace
- 20 seconds all out
- 2 minutes steady pace
- 20 seconds all out
- 3 minutes steady pace
This allows you to push hard on your intervals, decrease injury to your joints due to the low impact, and get proper rest periods to increase performance.
Your goal is to increase your mileage in this same 10-minute session as the weeks go by. If you get 3 miles your first time, get 3.1 or better the next. It doesn’t matter if it’s only a tenth of a mile every-time, it’s progress, and that’s what matters.
Plus, this makes your steady pace count too. You can’t slack off on those and still beat your record, making this a great way to burn fat and get in shape.
What is your favorite HIIT training?
#10 “Eating Healthy” Doesn’t Equal Fat Loss!
I’ve heard this, and I’m sure you have too, “I don’t understand, I’m eating healthy and I’m just not losing weight. I don’t know what I’m doing wrong…”
Yep I thought so, it sounds horrible and crazy, but a ton of people out there think they can just eat healthy and lose weight. If you’re one of these people that’s okay, it really isn’t your fault at all.
Diet and fitness myths are passed on as the truth every day for decades. This causes many to believe that just because they work hard and “eat healthy,” they’ll lose weight. Unfortunately, this just isn’t the case.
Remember #1 on this list? You NEED to be in a calorie deficit to lose body fat. There’s no getting around this law at all.
What does this mean? Eating healthy doesn’t automatically equal fat loss.
As long as you’re in a calorie deficit, you can technically eat anything you want and still lose weight. Indeed, this may not be the best way to go about it, but consistency and a calorie deficit matter most.
You can eat only healthy foods such as sweet potatoes, chicken breast, fruits, and vegetables. But if you eat more calories than you need, you’ll NEVER lose weight.
That’s just how this works, and you need to realize just how powerful this lesson is. It’s not WHAT you eat but HOW MUCH that matters most. If you disagree, go try it and let me know how far you get overeating healthy foods.
#11 Eat Enough To Fuel Hard Training
While you don’t want to overeat and gain weight, you still want to eat enough calories to fuel hard training. If you drop your calories super low at the start, you’ll have significant issues with performance.
If your performance drops, it’s going to be exceedingly difficult to continue losing fat over time. Make sure you eat the MOST amount of food possible and STILL lose weight. This is an important point I’ll be going over later.
As long as you’re maintaining strength, and your workout performance is still strong, you’re on the right path!
#12 Only Lose 10% Of Bodyweight Per Fat Loss Phase
Here’s a fantastic tip I learned from Renaissance Periodization’s book. Don’t attempt to lose more than 10% of your total bodyweight per fat loss phase.
The whole goal with this is to make sure you don’t become a chronic dieter while crashing your metabolism. Calculating this is very simple, take your total body weight, say 250 lbs. Multiply it by 10%, and that’s the maximum amount of weight you should be losing.
For this specific example, 250×10%=225 lbs. Your goal would be to lose no more than 25 lbs in 3 months. If you’re 150 lbs, this would be 15 lbs.
By doing this, you can break up your diets into smaller, more manageable phases. This works much better than trying to lose tons of weight all at once and binging from chronic dieting.
Try it out and see how it works for you!
#13 Consume More Fiber
Just like protein, fiber also has a high thermic effect of food at around 30%. On top of that, it helps keep you full, which is very important for managing hunger properly.
Vegetables, beans, and fruits generally have the most fiber and should be consumed as part of a healthy diet.
One of the easiest ways to get enough fiber and a host of other micronutrients is by consuming 1-2 lbs of vegetables per day. Obviously, drinking multiple variations of vegetables is going to be easier than just eating 2 lbs of broccoli a day.
This might sound like a lot, but so many people have no problem eating a pound of meat a day. Try it out and see just how full you are! This will make losing fat incredibly easy.
#14 Create A Sustainable Lifestyle
When choosing a diet, you want to achieve your primary goal, losing body fat. But possibly even more important than that is choosing a sustainable diet.
If you can’t imagine yourself eating a Keto diet for the rest of your life, don’t do it!
You want to implement good eating habits as part of a healthy lifestyle, rather than using a fad diet that you’re only able to do for 12 weeks. If you don’t, you’ll return to how you were eating before the diet. This will cause massive weight gain for most people.
I’ve even seen people gain even more weight than they originally had before their diet. This is due to metabolic adaptation. Restricting calories lowers your metabolic rate over time. That’s why you have to continue reducing calories or increase your activity for fat loss to occur.
When creating solid eating habits, I make it a goal to eat whole food meals. This makes it easy to stick to not just for the diet, but for life!
Think about it, how hard is it to eat filling, healthy meals of meat, fruits, vegetables, and carbs?
Your plan should be set up for success during the diet and, more importantly, after it is over. If you do this correctly, you’ll build healthy eating habits that work better than fad diets ever will!
What habits have you developed in your pursuit of being healthy?
#15 Focus On Higher Rep Training Instead Of Heavier Intensity
Let’s do a basic math equation to explain this one! If you perform a high-intensity squat workout with 225 pounds for 3 sets of 5 reps, you’re only doing 15×225=3,375 pounds of weight moved.
Now let’s do a typical high volume workout with the Squat instead, 3 sets of 10 reps @200 pounds. 30×200=6,000 pounds of weight moved!
Which one do you think will help you maintain more muscle and lose more fat? The higher volume training without a doubt!
On top of that, doing a heavy strength workout takes a lot of time to recover between sets. Sometimes up to 5 minutes depending on how fatiguing it is!
For a higher volume workout, you’ll only need to rest between 1-2 minutes. Unless you’re horribly out of shape, in which case you need to do more work anyways!
The only downside to the higher volume is that it creates more fatigue to recover from. Make sure you increase your sets and reps slowly so you can recover and build your work capacity.
#16 Alternate Between Fat Loss & Maintenance Phases
I went over why you shouldn’t attempt to lose more than 10% of your body weight in an earlier tip. This is to prevent diet fatigue and allow you to break up your fat loss into phases.
After a fat loss phase, you want to incorporate a maintenance phase for at least 4-8 weeks! What this means is you increase your calories to improve your metabolic function.
If you were eating 2,000 calories at the end of your fat loss diet, increase them by 200 per week and make sure your weight remains stable. You might notice a slight bump in weight due to muscle glycogen and water retention from the extra calories.
By alternating between fat loss and maintenance phases, you can return your metabolism and hormones to normal before attempting to lose more weight. If you don’t do this, you will gain the weight back if you’re not careful.
Take your time, and do it right! I’ll go over the diet AFTER the diet in my bonus tip later!
#17 Don’t Drop Calories Too Quickly
Just like you don’t want to push your workouts’ intensity too quickly, you don’t want to drop your calories too fast.
Suppose you start from eating whatever you want to automatically eat in a 1,000 calorie deficit. In that case, you’re asking for a considerable weight rebound!
DON’T DO THIS!
Decrease your calories by 10-15% at a time. By doing this, you’ll fuel your performance in the gym much better, lose more weight over time, and prevent the insane weight rebound that so many people get.
Slow and steady wins the race!
#18 Consume Bland Foods
A lot of times, people binge on their diets when they back the reigns off ever so slightly. I mean, they have a little bit of something delicious and then immediately go off the rails and eat everything else!
Then they get upset and punish themselves by lowering calories again, crashing their metabolism, and then eventually binging once again down the road.
This yo-yo dieting that is so rampant in our society NEVER works!
Instead, try this out, everybody wants their food to taste good. But just this once, try something different out for a change.
Eat bland foods!
I mean chicken breast with no sauce, vegetables with no seasoning or butter, and plain rice.
Make your meals as bland as possible. This tricks your body into not going crazy and binging on everything because it kills your cravings.
Try it out sometime and see if this is the one thing you need to stay on track!
#19 More Cardio Is Better (To A Point)
When doing cardio, unless you’re a bodybuilder, you don’t have to do 2 hours of cardio every day. If you have to do this to lose weight, then your diet sucks. Fix it!
However, doing no cardio is not the best plan of attack either, obviously! So what should you do?
Something in the middle ground seems to work best, as always!
Think of it like this, the less cardio you do, the more food you have to restrict. The opposite is also true!
If you want to eat more food and still lose weight, you need to do more cardio. Pretty simple right?
My basic cardio recommendations for fat loss are at least 3 days a week, starting at 10 minutes per session. Over time, you want to increase this, burn more calories, and continue losing body fat.
The maximum amount of cardio you should be doing in any one session is 30 minutes. You can do more than 3 days, up to 7, but doing more than 30 isn’t necessary.
If you have to do more than this to lose weight, you aren’t training hard enough, or as I said before, your diet sucks.
Burning fat is much easier by just eating less, but at some point, you have to move your ass!
#20 More Weight Training Is Better (Also To A Point!)
Just like doing too much cardio is a bad thing, too much weight training can be harmful also!
When losing body fat, you want to increase how much work you’re doing in the gym. If you don’t, you’re going to have to decrease your calories too low. The harder you train and can recover from, the better.
You can train as much as you want, as long as you’re recovering. Less than 2 days is pointless, and more than 6 is as well. The sweet spot is 3-5 days a week from my experience.
Suppose you choose between shorter, more intense workouts and longer, less intense workouts. In that case, it’s entirely up to your schedule and what you can consistently do.
If you train 3 days a week, you’re going to need to do more work per session than another person who can workout 6 days a week. It’s obvious, right? You can’t just do less and get the same results.
Push as hard as you can; make sure you’re recovering, and your fat loss goals will be much more manageable, I promise!
#21 Don’t Adjust Everything At Once!
While losing weight, you need to make adjustments as you progress. If you keep everything the same from the beginning to the end, you’ll lose some weight sure! But eventually, you’re going to stall.
It happens all the time!
However, when making adjustments, you want to do them one at a time. You can’t just double your workouts, increase your cardio, drop your calories down to nothing, and expect nothing wrong to occur, right?
You need to make adjustments slowly, so you always have a trick up your sleeve when you hit a plateau. If you implement a ton of changes all at once and eventually hit that roadblock, you won’t have any way to progress.
One adjustment at a time!
#22 Don’t Eat Your Whole Meal At Restaurants
Here’s a super easy tip to implement that absolutely makes a difference!
When eating at restaurants, get half of your meal to go whether you’re full or not. Drink a bunch of water during the meal and chew as much as possible. Your goal is to make that one meal into two separate ones.
It’s complicated to track calories from a restaurant, so the best way to stay on top of it is by not eating the whole thing and having the rest for later or at least the next day.
The other tip I have for not overeating is coming up!
#23 Consume Protein Shakes In Water Before Every Meal
Here’s a neat tip I picked up years ago! Every time you eat a meal, consume a 25-50 gram protein shake in water beforehand. What this does is increase your protein intake, fill you up before a meal, and crush cravings.
Sounds like a pretty great strategy to me. I’ve used this with my clients that have issues when eating out at restaurants. Using this strategy gets them into the right state of mind before ordering and fills them up before they eat a bunch of junk that they’ll regret later.
Try this out and let me know if it helps you with your cravings and overeating as well!
#24 Increase Workout Volume Over Time
Lowering your calories and increasing cardio aren’t the only ways you can lose body fat. Increasing your workout volume works just as well!
In general, you want to do 10-20 hard work sets per body part.
Here’s a great way to progress in volume:
- Start with 10 sets per body part
- Increase by 2 sets every week
- Keep progressing in sets until you reach 16 per body part
- Take a Deload week
- Start a new training cycle starting at 12 sets and progressing up to 18 sets
- Deload again
- Complete one more training cycle with 14 sets and progress to 20 sets
|Week 1||Week 2||Week 3||Week 4||Week 5, Deload|
|Cycle 1||10 sets||12 sets||14 sets||16 sets||6 sets|
|Cycle 2||12 sets||14 sets||16 sets||18 sets||6 sets|
|Cycle 3||14 sets||16 sets||18 sets||20 sets||6 sets|
This is an excellent way to train and ensures that you’re working hard for the whole training cycle to burn as much fat as possible.
As always, your workouts should consist of mainly compound exercises and pushed 1-2 reps away from failure.
If you’re confused or have any questions on this, definitely drop a comment below and I’ll help you out as much as I can!
#25 After The Diet, Implement A Reverse Diet
This is probably the most important thing other than a calorie deficit, the diet after the diet!
“Nearly 65% of people that diet, gain the weight back within 3 years,” according to Gary Foster, Ph.D., clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania.
The reason is simple, after a diet, most people revert back to their standard dietary habits. This can cause a massive weight to rebound very quickly.
As you lower your calories, your metabolic rate drops with it. After a diet, eating too many calories results in this weight gain.
The way that you can prevent this is by incorporating a diet strategy called a Reverse Diet.
A Reverse Diet is easy to figure out. Instead of lowering calories to lose weight, you increase them slowly back up to maintenance levels. This also increases your metabolic rate and returns your hormone function back to normal.
If you’re anxious about gaining fat back after a diet, here is what you need to do.
- Add 100 calories per week to your calorie intake
- Weigh yourself at least 3 times a week and get an average weight
- If your weight is maintaining, increase another 100 calories
- Repeat this process week after week
- If you start gaining more than 1 pound per week, slow it down to 50 calories per week
- It’s normal to gain a little bit during this process due to water retention and muscle glycogen
When you finally hit your maintenance calories, aka you don’t gain any weight, stay at that calorie intake for at least a month before dieting again.
Using a Reverse Diet allows you to return to your new maintenance calories. This will help prevent excess weight gain and get yourself ready for another fat loss phase.
If you’re confused by this process, check out Layne Norton’s video series on Reverse Dieting. You’ll learn just why it’s such a fantastic process and absolutely necessary for those that want to lose weight AND keep it off.
Here’s a video to get started!
If you’re interested in Laynes’ work, he also has an excellent dieting book that I’m a huge fan of! It’s received a ton of positive reviews, so definitely check it out here on Amazon!
As you can tell, there’s a ton of fat loss tricks and tips out there that absolutely work.
The main things you HAVE to do to achieve success are:
- Maintain a calorie deficit
- Stay consistent
- Prevent excess weight gain after the diet is over
If you do these 3 things, implement some of the strategies I’ve gone over in this article, and work hard; you can make the necessary changes to lose weight.
If you have any questions, definitely feel free to ask them in the comment section below!
Thanks for reading and I hope you all have a fantastic 4th of July!
Until next time,