A Simple Guide to Fat Loss

Step two: Keep a specific target. A target weight, a dress you want to fit into, or a picture of yourself you want to get back to. A vague goal gives you no sense of purpose.

Step three: Plan your meals. Pick 6-8 high-protein meals and snacks and rotate them. When it comes to weight management, variety is NOT your friend. The less you have to think about food, the more willpower you have for training.

Step four: Pace yourself. Fitness is a marathon, not a sprint. Don't go all out from day one. Start slow, focus on one habit at a time, and build from there. This is how you avoid burnout.

Here's how to calculate your Basal Metabolic Rate (BMR). It's a simple formula: your bodyweight in KGS multiplied by 22 for women or 24 for men. This is the starting point for figuring out your calorie needs.

Next, calculate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by your activity level. For most people with desk jobs, this is between 1.2 and 1.4. This tells you how many calories you burn in a day.

To lose weight, you need to be in a calorie deficit. Subtract 300-500 calories from your TDEE to find your daily target calorie intake. This is your magic number for fat loss.

Use a calorie-counting app to track your food. Aim for a macro split of around 40% protein and 60% carbs and fats, while staying within your target calories. This ensures you're losing fat, not just weight.

Here are some pro tips: if weight loss stalls, reduce calories by 50-100. If you're new to high protein, increase it slowly. If you can't get enough protein from food, use a supplement. It's that simple.

Struggling to drink enough water? Get a giant bottle and finish it. Use flavored electrolytes to make it less boring. We don't push brands, we push what works. This is what I use.