3 Keys To Make Fat Loss Simplified And Help You Lose Weight Fast

One question that I often hear is how can I lose some weight, or help me get rid of some fat. Well it is about time to lay it out in simple terms – fat loss simplified.

There are some great programs out there to help you burn fat and burn fat quickly. While not as in depth, this post will get you started – simply.

Fat loss can come from two fundamental sources reducing calories going in or increasing calories used.

Simple, right?

Fat Loss Simplified by Reducing Calories

Sure there is an endless supply of diets out there, each one offering to save you from layers of fat. If reducing calories was simple to do why are there so many diets out there aimed at helping people lose fat? Changing eating habits is tough. Just take a look at the options for fat loss diets.

Top 15 Fat Loss Diets

1. Weight Loss Seems Simple
2. The Pritikin Principle
3. The Zone Diet
4. The South Beach Diet
5. Ornish diet
6. Jenny Craig
7. Nutrisystem
8. Weight Watchers
9. Lose Weight, and Keep It Off
10. Paleo Diet
11. Intermittent Fasting
12. Carb-Cycling Diet
13. The Diet Solution
14. The Fat Loss Factor
15. 17 Day Diet

There are so many fat loss diets on the market how can you possibly choose? Seek help from a professional nutritionist, one that has a track record of helping people lose weight. The choices can be mind boggling. And depending on the diet path you choose the lifestyle changes required to switch to the brand new diet can be downright painful – not good.

But keep reading, I do think there is a way to make fat loss simplified.

The Simplicity Lays in the Balance

To understand what I mean by fat loss simplified we need to take a look at the balance. The balance between the technical terms: Goes-In-Ta and Goes-Out-A, the balance between energy intake and expenditure.

In very simplistic terms if the scale tips towards more energy intake you end up gaining weight and if it tips towards more energy expenditure you lose weight. Yes, that is an over simplification, but it helps drive the point of fat loss simplified home. All other variables have an affect, but not as much as the direction of the balance.

Check the results of this study that compared four different weight-loss programs. All shared a common approach of restricting calories – fat loss simplified.

The participants were 44 of 60 overweight and obese women who had been randomized to the 4 weight-loss programs.

Habitual diets of the subjects were energy restricted and were to contain either a 1:1 or 3:1 ratio of carbohydrate to protein energy. Subjects either exercised 3 times/week or maintained their normal level of activity for 12 weeks.

The main outcome measures were weight loss, blood lipids, blood pressure, insulin, body composition, nitrogen balance, fitness, and resting energy expenditure. All groups lost weight over the 12 week period.

Don’t guess where your balance point is at. Count calories.

While it isn’t necessary, I continue to find that keeping track of your overall calorie consumption is helpful. You’ll be able to track how your changes affect your weight. There are many mobile apps available to help you track consumption, just grab and app-for-that and log how much you eat for a typical week. This will give you a starting point.

When possible favor consuming more protein than carbohydrates. In the study referenced above the group that combined high protein intake with exercise saw the most improvement in fat loss.

So let’s dig into some simple steps that will tip the balance in your favor and make fat loss simplified for you.

Goes In Ta –> Energy Intake

After decades of reading and trying various approaches I’ve found a way to reduce energy intake with limited lifestyle changes. I don’t have to search out Himalayan salt to mix with water to drink while on a purge, nor shop only for organic veggies.

The Number 1 key to fat loss simplified: Intermittent Fasting.

Check out how I started by quitting breakfast. I found what others too have discovered. By incorporating regular periods of fasting it is fairly simple to create a caloric deficit – it is easier to eat less each week then you would normally.

Simple, right. Well that’s exactly what I’ve found. There are many different methods of intermittent fasting but two primary methods are:

• 24 hour Fast Each Week
• 16 hour Fast Each Day (16/8)

For my schedule I’ve found the 16/8 approach easier to use. By skipping breakfast, my favorite meal of the day, and fasting until lunch time it was simple to adopt. Mornings are normally busy, so my mind is occupied and I hardly notice signs of hunger. It also encourages me to drink more water – when I feel hungry in the morning I grab my water bottle and drink away.

The I enjoy my breakfast foods at lunchtime. I’ll some steel cut oats with me for lunch-round-two for early afternoon. Then eat a normal dinner. I’ll even enjoy a snack some time before 8pm. (Okay I often miss my cut-off-time.)

Eat normally for 8 hours and fast for the other 16. Simple. Give it a try and watch the fat start to fall off.

Goes Out A –> Energy Expenditure

The second key to fat loss simplified is finding ways to burn more energy and crank up your energy expenditure.

If you’ve been around Cube.Dweller.Fitness for long at all you already know where this is headed.

The Number 2 key to fat loss simplified: Strength Training.

To burn more calories start moving doing some form of strength training. My two favorite tools to strength train at home are kettlebells, and Bulgarian training bags.

But to get started losing weight fast just use your own bodyweight. Bodyweight conditioning can scale with your fitness level and is a very effective way to burn fat fast. How much simpler could it be by just using your own body.

There’s a group of beta testers from my mailing list going through a 12 week body fat blasting program with bodyweight exercises. So far the results are astounding – proving that bodyweight training is one to making fat loss simple.

The Number 3 key to fat loss simplified: Interval Training.

Now crank up the fat loss by adding in some interval training sessions to your week.

Interval training has been proven to burn more fat than traditional cardio training. Part of that increase comes from higher intensity work, the other comes from how you body adapts to that intensity and continues to burn calories long after your workout is over.

To simplify your fat loss journey here is a simple framework for your week. Find ways to incorporate these simple elements into your fitness schedule:

• Bodyweight workouts – these workouts don’t need to be complicated, nor long, just warm up and work through a mix of exercises.
• Tabata or Sprint Intervals – Add two sessions of either tabata or sprint training each week
  • Tabatas – 8 rounds of 20 seconds of work and 10 seconds of rest. You know I dig tabatas, they’re just so cool and effective.
  • Sprints – 4-8 sprints of 20-40 meters each.
• Walk and Walk – Every chance you get, walk. Walk every chance you get. It will help you continue to burn fat.

Fat Loss Simplified

It really doesn’t need to be difficult, tip the energy scales in your favor by adopting two keys to seeing fat loss simplified.

1. Intermittent Fasting
2. Strength Training
3. Interval Training

Track your progress and let’s hear how your story progresses.

Cited Research

A randomized trial of a hypocaloric high-protein diet, with and without exercise, on weight loss, fitness, and markers of the Metabolic Syndrome in overweight and obese women. – Appl Physiol Nutr Metab. 2007 Aug;32(4):743-52.