Losing Body Fat
When we think of a diet the first thing that comes to mind for most people is losing weight. But the reality is most of us want to lose fat mass, whereas losing weight could indicate loss of all tissues that work against gravity including muscle, water, and bone mass.
I believe it is worth mentioning that fat loss should be done in a way that improves your relationship with food and builds self-esteem/efficacy. If you try to lose fat by becoming overly restrictive you will hate the process and likely quit before seeing progress. This is where a coach can be super helpful! Having someone guide you through the process of behavior change while making sure you are feeling content with your new behavior. At the end of the day changing your diet and exercise habits won’t work if you hold contempt for them. Food should be something that brings energy, life, and joy into your day. Not something that makes you feel bad or wish that you were eating something else.
There is no right or wrong reason to want to lose some body fat, but you should only attempt it if you feel it is what is best for you. New studies have shown that fat people who are regularly engaged in exercise and eat well, are less likely to have chronic disease than a skinny person who doesn’t exercise or eats poorly. That doesn’t mean we should all gain weight to be healthier but it does mean that your body shape or size is a neutral factor when looking at overall health.
But most of us want to look good, and there is nothing wrong with that. Looking good should be a measure that you set forward for yourself, not what someone else has decided for you. Because the motivation to look like that person in a magazine comes with the impossible pressure of living up to photoshop. But noticing and appreciating changes that you deem positive is entirely possible and a great way to continue moving forward.
So where do you start?
There is no one size fits all prescription for everyone who wants to lose some fat. But some good places for anyone to start are listed here:
Drink approximately your half body weight in ounces of water per day. (e.g. If you weigh 185lbs, divide 185 by 2, and that gives you 92.5oz per day.)
Eat 800g of vegetables/fruit per day. There is no magic in the number of grams but eating large quantities of vegetables will fill you up while supplying tons of vitamins and minerals.
Be in a caloric deficit. You cannot lose weight without being in a deficit. A good place to start is 10-15% then you can evaluate progress and modify if needed.
Eat enough protein. When you have enough protein your body will preserve your muscle mass while in a deficit, preferring fat loss over muscle loss.
Though these are tools I would use with you as a nutrition coach, the benefit of working with me would be the support and modification along the way. I’ll do the heavy lifting with the numbers and suggestions and you do the eating! Reach out at justin@justinsweeneycoaching.com for more information.
