The Keys To Fat Loss

Maximize fat loss by following this simple rules 👇

1️⃣ You have to create a Calorie Deficit 🔥 which means you have consume less calories than your body uses. Aim to consume 10-15% below your maintenance level. Without this negative energy balance, fat reduction is simply not possible (except in cases of body recomposition). 

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2️⃣ Get enough protein 🍗 Studies show that high-protein diets lead to greater fat reduction and muscle mass preservation. Plus, it's the macronutrient that best controls appetite. If you lift weights or perform any other form of resistance training (highly recommended), aim to consume 0.7- 1 g/Lb (1.6-2.2g/kg) of protein per day. 

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3️⃣ Practice Resistance Training 🏋️‍♂️ This type of physical activity is the most important for maintaining muscle mass (or even building it) during a weight loss phase and for maximizing fat oxidation. Try to engage in strength training activities at least 2-3 times a week. You may try lifting weights at the gym, working with your own body weight, practice calisthenics or even using resistance bands.

4️⃣ Get enough sleep 😴 The evidence show that sleep restriction negatively impacts your weight loss progress. In fact, one study showed that sleeping 4 hours or less per day led to less fat loss and a greater loss of lean muscle mass.

5️⃣ Practice cardio 🏃 While not mandatory for achieving a calorie deficit, cardio can be useful in most cases, as it increases the amount of calories you “burn” making it more attainable to reach that deficit. Plus it will help you improve your aerobic capacity and overall physical performance.
 

👉 You might be interested in: Cardio vs Weights in Fat Loss

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