How to lose fat easily?
Myths
Is skinny the opposite of fat?
We have bones, we have muscles and we have fats, and these determine our shape. Apart from your bones, you can change the other two factors. That’s why it’s crucial to do sports, tone up your muscles, so you can take a human form and stop looking like a disgusting pig or like a pathetic skeleton.
Why fat loss and why not weight loss?
Skinny vs toned. Can you see the difference now?
Weight is relative. If you haven’t heard the “muscle is heavier than fat” overused gymcoelho pseudowisdom, you are truly a noob. Nobody cares how much you weight! The one thing what should be important for you is your health, your well-being, your healthy body-image and of course, your aesthetics. Is any of them measurable in kilograms or pounds?
Do you need to starve in order to lose fat?
Sure, that’s a way too. You can starve for religious reasons, for protesting for something, or because you don’t have anything to eat…but should never starve for weight loss. For real, it’s the stupidest way at all. If your brain can process only the information that you got fat from food, then I’m sorry, but not everyone is that simple. You don’t get fat from food, you get fat from bad food. It’s like when some undereducated says that cholesterol is bad. Really? And which one exactly?
Is fruit good for fat loss?
Fruit is sweet. You know why? Because of sugar! Do you know what should you avoid when trying to lose weight? Yeah: sugar. Okay, I’ll stop being a drama queen, fruit’s sugar is actually not as bad as of some sweets’, so it’s perfect for a snacky time, but you should know your limits. As long as you include them in your macros they are splendid.
Should you avoid eating fat?
Fat in food is fat, and fat on your belly is fat too. Indeed, very true. However, biology is more complicated than this. If you are in a kindergarten, maybe this analogy makes you the scientist of the class, and the teacher may even give you fake glasses and a bow tie; but believing this as an adult brings up serious questions about your mental health & voting right.
Will more workout cause more fat loss?
Yeah, more workout more burnt fat, less workout less burnt fat…but only during the workout. Did you know your body burns more fat after the workout than during it, right? Unnecessarily more workout is counterproductive.
Facts
Reach the fat-burning mode!
If you wanna carve down that belly, you better get into the fat-burning mode. There is the thing called calorie deficit, which means you consume less calories than your body burns. You can either decrease the calorie intake, or increase your body’s calorie consumption. A good weight loss plan applies both, and a perfect weight loss plan makes it efficiently without unnecessary starvation and without way too much sport.
How to set your calorie intake?
Well, the truth is that counting calories is not quite useful. Yeah, you had to hear it. What truly matters is to set the proper protein-carb-fat ratio. Just imagine consuming 3000 calories. What do you think, does it matter if it’s all fat or all protein? Or all sugar? Of course it does! Do you need more proof? Go to med school and fuck off.
Of course, this is a very general scheme, but it’s a perfect starting point. Your protein intake should not really vary, but you can increase it up to additional 0.5 g* bodyweight (kg). However, the main role is played by fats and carbs and their not way too delicate ratio.
Reasons why you’d need more carbs or fats:
- more active lifestyle
- you have a faster metabolism
- you can still lose fat on higher calorie intake
Reasons why you’d need less carbs or fats:
- less active lifestyle
- you have a slower metabolism
- you see the fatloss is way below your optimal level
How can I find out if I need carbs or fats more/less?
By experience. You may find some kindergarten-level quizes that will tell you what to do, but your body and lifestyle is more complicated than that. Set the ratio that keeps you the most energetic and still maintains the fatloss process. No secret recipe, you need to learn how to communicate with your body.
What can help to reach calorie deficit?
Your body and its functions have to go on, therefore there is a certain amount of calories you gotta eat for subsistence. Also, muscle mass burns calories too, their maintenance also requires food. Then, you do things, like work, study, sports, whatever. The goal is to burn more calories by these than you’d eat. It’s simple biology, elementary physics and basic mathematics. It has to work, because it works.
Intermittent fasting?
The trick is that if you skip a meal you eat less. It’s easy to get used to skipping breakfast, especially that for many people eating early breakfast is already burdensome. What matters is that if don’t eat early, then you are not as hungry as if you’d eat, so you can postpone & destroy the hunger by eating the same amount of food in a smaller timeframe. Skipping breakfast equals skipping hunger. If you prefer eating throughout the entire day, as long as your macros sit, you’ll be fine too.
Pay attention to hidden calories!
You use oil for cooking, preferably a lot, don’t forget to include it. You may snack a little, but that can be accountable for quite huge chunk of fat on your belly if overlooked. Also the dressings, mayos, ketchups, cheese… Or what about alcohol, sugar sodas, or eating a pizza while you were high. What do you think where do they go? The black hole is in your head not in your stomach.
Hop on the carb coaster!
Got stuck? Carb cycling will kick-start your progress after it slowed down. And the best part of it? It’s basically a cheat weekend! As long as you don’t eat junk, but use good ingredients, you can replenish your glycogen storage. So remember, high carb, higher fat, but no junk! You can do a carb cycling weekend, or just pause your fat loss program and start a muscle building one for couple of weeks. Endless possibilities!
How much fat can I lose?
After the first couple of days you’ll loose a motivating amount of weight, but that’s not fat, I mean not all of it, just a part. The optimum is between (height-100)/100 & (height-100)/200 or 1-0.5% of bodyweight, which means for someone 175 cm tall is 0.75 – 0.375 kg or for 100 kg 1.0 – 0.5 kg. Of course, it can vary, and the fatter you are, the more you can lose initially, and then the less fat you have the more your body will resist. Also, at the very beginning you’ll lose a lot of weight, but it’s not all fat at all either.
How can I keep track of it?
Honestly, the mirror is way better than the scale. You may gain some muscles initially, especially if you are undertrained, or even if you have trained before, but now more efficiently. But if you still can’t let the numbers go:
- measure it every day
- after waking up and doing pee-pee, BEFORE drinking or eating anything
- calculate the weekly average or always the lowest number, this will show you the trend
Remember, losing fat is not only about seeing numbers on a scale, but about seeing a better body in the mirror!
Will I gain the fat back? What about the yo-yo effect?
Yo-yo effect occurs when someone follows a shitty program, a fasting diet, and their metabolism slows down too much. Also, they don’t only lose fat, but muscle mass as well (which burns fat even if you sleep). And then they get back to their pathetic lifestyle and eat junk food. Seriously, what do they expect? It’s like when people get into a relationship or a marriage, and stop taking care of themselves.
Because I am part of a conspiracy, where we took an oath to keep you fat or to sabotage your progress as much as possible. Then the good-hearted white knight on the internet saves you from me, and offers you something that works better. He doesn’t want anything in return, just 19.99$/month, which is already a 90% discount of that star trainer’s fee!
The truth is: there are some biological processes that cannot be faster. Indeed, someone may give you a program, where you can lose much more weight, but that won’t be only fat loss, but muscle loss as well, and that puts your body under heavy stress.
You have a bad attitude and good excuse-making skills, but your genetics is fine. Even little children in a kindergarten can understand that if your calorie consumption is more than your body burns, then it will utilize your fat deposits, since that is their very purpose. Of course, if you do it wrong, your metabolism will go to power-saving mode, but that’s why you should follow what I write, and there is no way you’d not get shredded as quickly as possible.
This is a very simple answer for very simple minds. Of course you should not. The point is, that with a normal lifestyle people should not use quick carbs couple of hours before sleeping, and until it reached the peasant ears, it transformed into “no food after 6pm”. Indeed, there are many people who lost weight with this method, but they should have followed “no breath after 6 pm” instead.
You certainly don’t need to burn your brain fat, that’s sure. Have you seen someone with a 6 pack, ripped, veiny like a dick, while they had chest and arms with hanging and wiggling fat like a fucking plastic bag full of shit? But if you still insist on local fat burning, buy a flame thrower, and burn your fat mother you idiot.
Then go to your local butcher and tell him to cut out your bacon you fucking pig.
Stop being fat or find a good taxidermist.
So, if your body burns 2500 kcal a day, while you eat only 2000, what do you think, how does your body cope with the deficit? Photosynthesis? Or you have reptile genes? 5G makes you fat? Illuminati? Is Russia behind it?
Anyway, a simple carb cycling can do miracle.
I’ve got an F and a C and I got a K too,
And the only thing missing is a bitch like U!
Maybe if you didn’t snack and included the cooking oil and dressings in your calorie intake, you’d already have your dream body. But go on, blame everyone, because you are unable to have a simple achievement in your life.
It has begun!
Hey all, it took me almost a year, but my blog-website combo is finally ready to go public. It's still not completely ready though, but I hope that by publishing I'll motivate myself more.