When it comes to losing body fat, the truth can be a bit harsh, but it’s simple: eat less and move more. This is the foundational rule of weight loss that never changes. To lose weight, you need to consume fewer calories than your body needs on a daily basis.
If you’re in the phase where you need to shed some fat, aiming for a caloric deficit of 300–500 calories per day is a safe and effective range.
But remember, we don’t just want to lose weight—we want to lose body fat, not muscle mass. To make sure you're shedding fat without sacrificing muscle, two important elements are required:
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| A photo of my body after my first intermittent fasting diet. |
1. Weight Training
To signal your body that it needs to preserve muscle mass while in a caloric deficit, weight training is key. When you consistently lift weights and aim to maintain your strength, your body won’t let go of your muscles easily. This helps you retain muscle mass while burning fat.
2. Sufficient Protein Intake
Protein is crucial for muscle maintenance and repair, especially when you're in a calorie deficit. Aim to consume at least 1 to 1.5 grams of protein per kilogram of body weight daily. This ensures that your body has enough nutrients to protect your muscle mass while you're losing fat.
The Diet Strategy
The rules for diet are actually quite simple. As long as you maintain a caloric deficit and consume enough protein, you can choose the diet style that fits your lifestyle. Whether that’s high-frequency meals or intermittent fasting, the choice is yours.
Personally, I prefer intermittent fasting. It gives my stomach more time to recover and rest, and I don't feel pressured to eat every 2-3 hours. I usually follow the 16:8 method, fasting for 16 hours and eating within an 8-hour window. During this time, I have two meals that are dense in nutrition and one high-protein snack.
However, keep in mind that intermittent fasting isn’t magical. It’s not the answer to all your weight loss problems. It simply offers flexibility and health benefits. It’s important not to listen to people who claim intermittent fasting is the "best" approach or that you can eat whatever you want during the eating window. It’s all about balance and moderation.
Lifestyle Matters
Having an aesthetic physique doesn’t just mean spending hours in the gym or eating high-protein meals. You also need to make changes to your lifestyle.
Even if you're working hard in the gym and consuming enough protein, it’s hard to expect to see the results you want if you're living a party lifestyle and drinking half of the week away. You need healthy habits to support your goals.
Here are some key lifestyle tips:
Get enough sleep
Limit unnecessary alcohol consumptionSpend time outdoors and enjoy nature
We all know the answers, but sometimes we choose to ignore them. You can’t out-train a bad lifestyle. So, instead of searching for shortcuts, embrace the challenge and commit to making lasting changes.
Take away
You don’t need anything fancy. Start with the basics and build a strong foundation. When you do this, the goals you want to achieve will naturally come to you.
Remember, great things take time, so never give up on your journey.
See you in the next post!
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