The Simple Fat Loss Plan
The Simple Fat Loss Plan
Ever feel overwhelmed by the complexity of options there are when it comes to fat loss plans? Whether it’s crossfit, keto, vegan, IIFYM, or p90x many of these can make you feel overwhelmed. Many fat loss plans make you change a whole lifestyle overnight. When I wanted to lose fat I looked for the simplest fat loss plan there was, but I couldn’t find one. Most people in the fitness industry sell complexity because it keeps you coming back for more when you don’t succeed. They want to sell you the “next best program that will finally get you the results” every single time.
The thing is, if you really look at these fat loss plans, they all have the same basic premise behind them. That is why I took the basic information from all these programs and created the simple fat loss plan. Let’s break it down into three main areas: Exercise, Nutrition, and Sleep. If you can master these 3 areas it is almost impossible not to achieve your fat loss goals.
EXERCISE
Focus: Move more
If you currently are not doing any exercise and go straight from sitting at a desk to sitting in your car to sitting your couch everyday then your main exercise focus needs to be to move more. You are sitting way too much and your body just needs you to move. Here are some great ideas to get you moving:
– Take a 10 minute walk during lunch
– Walk around while on the telephone
– Run around and play with your kids
– Go for a walk in the morning before work or after dinner
– Go to the gym 2-4 times per week
– Do a quick workout at home
The list can go on forever but the main idea is that the more you move the better you will feel and the faster you will get the results you want.
I know the gym and working out can seem scary and impossible but that couldn’t be further from the truth. Every little bit counts. Even just 10-30 minutes of more movement per day can bring dramatic results.
Here are a couple of workouts that you can do at the gym or in your home:
NUTRITION
Focus: Be in a calorie deficit
Being in a calorie deficit is the most important focus when trying to lose fat. If you aren’t in a calorie deficit it will be very hard to see substantial progress. So how do you figure out if you are in a calorie deficit?
1. Calculate your rough calorie target
2. Track your calories
Let’s break down each of these steps.
Calculate your calories:
Simplest way to do this is to do 10 x your body weight. This gives you a good rough estimate of how many calories you should be. Now if you want to get more complicated shoot me an email and I will use my calorie and macro calculator to give you more exact estimates.
Track your calories:
Technology has made this a much easier process: download an app like MyFitnessPal or Mike’s Macros and scan/search the food you are eating. These apps have databases filled with tons of food that has already been tracked. Just search for the food you want to track or input a new food. The best part is it will remember foods you eat frequently making it that much easier.
Over time this makes the process only take 5 minutes per day. You don’t have to make it any more complicated than that. Figure out your calories and track your calories then get results.
SLEEP
Focus: Improve on quality and quantity
Last but certainly not least is sleep. You have probably heard before that you should be getting more sleep, specifically 7-9 hours of sleep per day. Everyone’s a little bit different so find the amount of sleep that makes you feel the best. What most people don’t tell you is that it is just as important to have good quality of sleep. I bet there have been weeks where you have slept 7-9 hours but still felt completely exhausted. A reason for that might have been that you were having poor quality of sleep.
To get better quality of sleep you have to set yourself up for a great night’s sleep. Here are some things to do before bed to get you, your body, and your sleeping space ready for some zzzs.
– Stop drinking caffeine at 3pm
Caffeine will still be in your body by the time you go to bed making you have a very restless sleep.
– Limit screen time before bed
The screen tricks your mind into thinking it is daytime making it harder to get to sleep and stay asleep. Try reading a good book before bed instead
– Create your mole hole
Your sleeping space should be quiet, dark, and cool (just like a mole hole) to help your body sleep its best.
Following these three tips will help set you up for some high quality sleep leaving you more energy to crush each day. For more details about sleeping and how to improve your quality of sleep, check out this article.
BAM!! There you have the simple fat loss plan and the actions to take:
– Move more
– Be in a caloric deficit
– Improve on quality and quantity of sleep
It does not get any more simple than those three. By taking these actions consistently over time it is impossible for you not to see fat loss results.
If you need help implementing these actions into your life fill out the form below and let’s hop on quick call to talk about your goals and how to achieve them!
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