{"id":1782,"date":"2024-03-28T09:16:16","date_gmt":"2024-03-28T13:16:16","guid":{"rendered":"https:\/\/jackkunkel.com\/dev\/?p=1782"},"modified":"2024-03-28T09:16:16","modified_gmt":"2024-03-28T13:16:16","slug":"seven-simple-steps-for-fat-loss","status":"publish","type":"post","link":"https:\/\/jackkunkel.com\/dev\/seven-simple-steps-for-fat-loss\/","title":{"rendered":"Seven Simple Steps For Fat-loss"},"content":{"rendered":"

Are you looking for a simple yet effective way to lose fat? Well, you’re in luck. Here are seven easy steps to help you achieve your fat loss goals.<\/span><\/p>\n

Step 1: Find your total calories and macronutrients for your goal<\/span><\/p>\n

The first step towards fat loss is determining your total calories and macronutrients for your goal. There are several websites to choose from, however, I recommend\u00a0<\/span>tdeecalculator.net<\/span><\/strong>\u00a0as the most user-friendly option. This website will ask a few questions, including your body fat percentage. If you can’t access it, use this chart for an estimate.<\/span><\/p>\n

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Once you’ve determined your calories and macronutrients, update them\u00a0<\/span>every three weeks<\/span><\/strong>. These numbers will also change when your body fat and weight change, so staying on top of them is essential to prevent a plateau.<\/span><\/p>\n

Step 2: Make a food journal\u00a0<\/span><\/p>\n

By keeping a record of everything you eat and drink, you can identify patterns and habits contributing to weight gain. Food journals help you stay accountable and make more informed decisions about what you eat. You are less likely to mindlessly snack or overeat when you write down what you eat. Food journals can be valuable for identifying food sensitivities or allergies and tracking progress toward your weight loss goals. A useful nutrition-tracking app I recommend is\u00a0<\/span>MyFitnessPal<\/span><\/strong>. Set up 2-3 days worth of food in advance.\u00a0<\/span><\/p>\n

If you choose not to use an app, paper tracking will work just as well. Record each mealtime, the calories and macronutrients per meal, and set up two to three days’ worth of food in advance. Going into this unprepared can dramatically decrease your success rate.<\/span><\/p>\n

Step 3: Portion control<\/span><\/p>\n

When starting the program, understanding how much you’re eating will help you understand any possible struggles. If you choose quality foods, your body will likely portion control itself because it receives more nutrients. That said, using a\u00a0<\/span>food scale is recommended for fat loss<\/span><\/strong>! You will better judge food once you have weighed food for a month. If you’re serious about weight loss, keep using your scale!<\/span><\/p>\n

Step 4: Food quality<\/span><\/p>\n

“Food quality” is the number one way to keep your metabolism in check in the long term. Foods with one ingredient are best; the less processed, the better. Vegetables are the most nutrient-dense food, calorie-for-calorie. Food that comes from Mother Nature provides you with all the energy and nutrients your body needs to sustain health. Avoid artificial foods as much as possible. The\u00a0<\/span>ultimate goal<\/span><\/strong>\u00a0is to eat\u00a0<\/span>quality foods<\/span><\/strong>\u00a0that taste good and are convenient.\u00a0<\/span><\/p>\n

Step 5: The 20\/80 rule<\/span><\/p>\n

Food quality is critical, but so is being able to sustain your program! Twenty percent of your food can be foods that you enjoy and crave. For example, if you’re out to eat and want a piece of cake, have it, but make sure it fits into your total calories for the day. If you love a candy bar, find a healthy one and have that.\u00a0<\/span><\/p>\n

Step 6: Choose the macronutrients that work best for you<\/span><\/p>\n

Choose the macronutrients that work best for you! The chart and\u00a0<\/span>tdeecalculator.net<\/span><\/strong>\u00a0both show the ratios<\/span>.<\/span><\/strong><\/p>\n

Some notes for each of the ratios:\u00a0<\/span><\/p>\n