If fat loss is important to you, then you'll definitely want to consider following the fat loss rules, in order of rank, that we use at Motivate Fitness. (Take notice where counting calories ranks)
The counting calories problem:
It would seem to make sense that by reducing calories and increasing energy expenditure that body would be at a caloric deficit forcing the body to use fat as fuel. This is the theory that most "experts recommend, however, it's just not that simple.
Here's why: "Our bodies aren't simple machines. They're dynamic products of evolution built over millions of years to be agile and flexible to respond to changes in activity and food availability." Burn, Norm Pontzer, PhD.
In his book Burn, Pontzer validates through his research that calories in/ calories out is just one small piece of a very intricate puzzle. What's more interesting is that Pontzer even goes so far as to say that "the factorial method (BMR+Daily Energy Expenditure) for estimating calories burned is just a good guess."
Fortunately, we at Motivate Fitness already knew that, which is why we have been able to produce such amazing results WITHOUT COUNTING CALORIES!
The Hierarchy of Fat Loss:
1) Type of Food Consumed - this is most important which is why it is #1. Limiting inflammatory foods such as Sugar, Gluten, Dairy and Processed Foods is a great place to start. Add more protein, veggies and healthy fats to replace inflammatory foods.
2) Ratio of Macronutrients (Protein, Fats and Carbs)
A good rule of thumb is 40% Protein, 40% Fats and 20% Carbs
This is NOT a one size fits all rule so you will need to find out what works best for you but this can be a good place to start.
3) Timing of Meals - this is important as the hypothalamus (controls the metabolism) works in conjunction with the bodies natural circadian rhythm. Eating three meals spaced with 4-5 hours between each meal allows the body to utilize calories more efficiently therefore burning more fat.
4) Periodic Cleansing - this is a great way to allow the digestive system to heal and detox if your nutrition has been off. This will also allow the intestines to be cleared out to then be ready to fully absorb the nutrients from better foods.
5) Resistance Training - Muscle increases Basal Metabolic Rate period! You can do all the cardio and HIIT you want but at the end of the day, the only way to increase your BMR is by building some muscle. In fact, research shows that daily energy expenditure can become constrained so if you want to increase your metabolism you must build some lean weight.
6) Counting Calories - by following the above rules, this almost has no bearing. When your body is functioning properly and hormones such as Leptin and Insulin are in check, hunger urges decrease and the hypothalamus will self regulate (maintain homeostasis) as that is what it's supposed to do. Therefore, there is no need to count calories. Granted, if you overeat (vacation, parties, etc...) you'll most likely gain fat. However, by getting back on track and following the above rules, your metabolism will kick up to burn the extra calories in order to maintain homeostasis.
Many people get so consumed and stressed with counting calories that it becomes counter productive and impossible to maintain. SO instead of focusing on that, follow the above rules and see for yourself the difference it can make.
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Dedicated to your wellness,
Team Motivate Fitness