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Fastest Way to Fat Loss

Hey there! If you found yourself here, you're probably looking for a quick fix to hit that goal weight you've set your eyes on. My name is Alyssa. If this is your first gander around here, I, at one point, was deep diving the internet looking for anything to give me the answers to losing weight and keeping it off.


In high school, I was on the swim team and stayed active throughout most of the year until I experienced a shoulder injury and some life changes leading to loss of identity and quick weight gain. Without any guidance, I fell into being very restrictive in how much I was eating, and hit hours weekly on the elliptical determined those two things were my comeback.


It wasn't until two years later that I came across this fancy term CALORIE DEFICIT and had an "aha" moment. Instead of some trendy, intense workout or some magical diet, I began to learn about a method that allows you to achieve weight loss without restriction.


Current to 2014



Whatever your goal is, to gain/lose/ or maintain weight, your diet is going to be the vital factor in how you accomplish it. A caloric deficit is when you are consuming fewer calories than needed to maintain your current weight.


The three big things I suggest to feel satiated are to hit your protein goal everyday, increase your fiber intake, and drink 1 gallon of water a day while in a caloric deficit.


Why protein?

The goal of weight loss is to lose fat while maintaining muscle. To do this, you should consume 0.7 to 1 grams of protein per pound of bodyweight. Consuming more protein will also keep you fuller longer. For weight loss, focus on eating lean protein like chicken, lean ground turkey, lean ground beef, tuna, shrimp, or egg whites.


Why fiber?

Fiber keeps the digestive system functioning optimally and will keep you satisfied with your meals. I recommend low-calorie vegetables that have high fiber content like steamed broccoli, zucchini, and asparagus, to name a few. 25-30 grams of fiber daily will add more volume to your meals.


Why 1 gallon of water?

Water will play a large part in your digestion and water retention. Drinking 1 gallon of water daily will keep you hydrated, curb cravings (to an extent), and flush out any unwanted water retention or bloat you are experiencing.


The main focus eating day-to-day is hitting your protein goal and ensuring that 80% of the time your diet consists of foods that give sustainable energy, make you feel good, and supply the neccesary nutrition. The other 20% of your diet is satisfying the cravings that you may have throughout the day in order to keep your sanity and stay on track. Feed your goals and feed your soul.


Let's get to what you came here for, how to calculate your caloric deficit and macros:

  1. Take your goal weight and multiply by 12. This will be your daily calorie intake.

  2. Take your goal weight and multipy by 1 in order to find the amount of grams of protein to consume daily. If you find its difficult to hit your protein goal. Start by setting a goal of 100 g daily and increasing as you find methods to get in more protein. Multiply your grams of protein to find how many calories of protein and what is remaining.

  3. Carbs and fats are specific to the individual. Reflect on what your typical meals are made of to decide if you will have a higher carb or fat intake. If you have more fruits, breads, pasta, etc. you likely will thrive best with a higher carb to fat ratio. If you find yourself eating more nuts, avocados, bacon, cheeses etc. you will likely feel your best with a higher fat intake.

Calculation example:

Calories: 130 x 12 = 1,560 calories

Protein:

130 x 1 = 130 grams of protein

30 x 4 = 520 calories of protein

Carbs and Fats: 1,560 - 520= 1,040 calories remaining for carbs and fats


Now, if your goal is weight loss and you want to achieve a toned and lean look, you will want to prioritize maintaining muscle. Think of exercise as tools in your tool box, where some are your daily use tools and others we need in specific circumstances. We have daily activity (walking, stairs, cleaning house etc.) and exercise (cardiovascular and strength).


Firstly, you should be walking. Seriously. Your daily step goal should be 8,000 to 12,000 steps a day to start. This should be consistent every day of the week and the first thing you increase based on your progress.


Strength training, and I mean focusing on progressive overload with the compound movements (squat, deadlift, bench press, overhead press, and row), will be the best tools to use to keep strength up and burn calories.


Let's talk cardio. Typically the first place minds jump too, "I overate today. I am going to do 30 minutes on the treadmill to work it off". How many times have you caught yourself in this thought process?

I like to think of cardio as the last tool in the box to grab when nothing else is working or you need an extra little nudge. For someone who has a very sedentary job and finds it difficult to get in steps throughout the day, spending time doing cardio can be helpful in getting extra calories burned in a short amount of time. Do you need cardio for fat loss? No. Your calorie intake is the upmost priority here. Doing cardio should not replace your dieting strategy.


If you come to a place to where you need to make adjustments and you are dialed in on intake, training in on point, and daily activity is on point, try adding 2-3 30-minutes session of cardio into the routine.


If you are in need of nutritional or training coaching, let's get you set up for a consulation call!


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