Whilst fat-loss success will ultimately require us to boss both our Nutrition and Training Strategies, let there be no confusion: when it comes to burning fat, nutrition is by far our most powerful weapon.
Why so? Because, when it comes to creating that all-important fat-loss prerequisite – a calorie deficit – it’s infinitely more sustainable & time-effective to take control of our calories IN – via managing our nutrition – than it is to ramp-up our calories OUT – through increasing our levels of physical activity.
So what about exercise? Whilst physical activity is a valuable calorie burner, an unpopular truth is that exercise burns WAY fewer calories than most people think. For example, it might take around 30 minutes on a cross trainer to burn off the calories from a single pint of beer or large glass of red wine. For this reason …
It’s easy to overestimate how many calories we burn
At the same time, food & drink often contains MORE calories that we think. Which means that …
It’s easy to underestimate how many calories we consume
Since it’s much easier to eat 1000 calories than burn it off – and, indeed, for most of us, we have neither the time or inclination to regularly do so! – the headline is thus: if our goal is to burn fat, then taking control of our calorie intake must be our top priority. No ifs, no buts.
Make no mistake, fat loss starts with nutrition. This is fundamental. Fat loss occurs in the kitchen – not in the gym. The gym is where we get strong & shape our muscles.
Here are the main objectives of our Nutritional Strategy …
1️⃣ A calorie deficit – to burn body fat
2️⃣ Plenty of protein – to preserve muscle
3️⃣ A focus on healthy foods – for quality of life
Let’s look at each in more detail …
To help us take control of our calorie intake, we will be working to a calorie budget – which works exactly the same way as a financial one!
By managing your budget consistently (i.e. over months & months) we will ensure you sustain a calorie deficit – which we already know is our top priority for fat loss. In fact, let there be no confusion, when it comes to fat loss, a calorie deficit is king.
Note that being “consistent” DOES NOT mean being “perfect”. On the contrary, perfectionism is the enemy of progress. For us, “consistency” means keeping the ball rolling. But can read about that in your Handbook.
Developing confidence to boss your budget is our top priority
Whilst I would advise working to a daily budget where possible, to give you confidence to u overcome obstacles – e.g. nights out, meals out, parties etc – remember that weekly calorie intake is what matters most. Rest assured, the body doesn’t take stock of calorie balance each night and make us fatter / thinner whilst we sleep. Provided we’re on budget by the end of the week, it doesn’t matter if we go over budget from day-to-day.
Managing our budget does not mean: avoiding certain foods, eating 100% healthy foods, eliminating entire food groups, being overly-restrictive, sacrifice, suffering, sadness – or any other negative that result from aggressive “all-or-nothing” dieting. It doesn’t even have to mean eating less food – if you know which foods to choose, that is!
What it does mean is that all foods now come with a price tag in calories 💰 Which means that …
Managing your budget is ultimately a number-crunching game
And I want you to feel like you’re always in control – whatever your week throws at you.
➡️ Fancy some pizza and ice cream? Cool, budget for it – or maybe “smart swap” Ben & Jerry’s for Halo Top
➡️ Fancy a boozy night out with friends? Cool, budget for it – and perhaps choose white spirits & sugar-free mixers over wine. Maybe even hold back calories some from earlier in day
➡️ Had a stressful day and eaten an entire cake? No harm done, it happens. Nothing is ruined. There’s no need to feel guilty. Just get back on track, reflect on your behaviour & learn from any mistakes. If you do, you cannot mess this up – seriously.
Whilst there are no such things as bad or fattening foods – everything simply comes with a price tag …
some foods are more budget-friendly than others
For example, spending calories on high-protein & high-fibre foods during meals will fill us up for few calories spent – AND keep us full for longer. This reduces the likelihood of hunger pangs & unplanned snacking between meals. On the other hand, when we spend calories on sugary carbs or liquid calories, we won’t feel full for long
➡️ Does it make sense to make fat-loss friendly foods our norm? ABSOLUTELY
➡️ Does that mean we need to eliminate junk food? NO
Moderation is key for sustainability
Developing the knowledge & skills to boss your budget is the focus of CHAPTER ONE of our GymHippie Fat-Loss Handbook. Enjoy a free copy HERE
In a nutshell, when it comes to your budget, our objective is simple:
To ensure that you feel empowered & in control
P.S. Note that, since we’re able to achieve a calorie deficit through nutrition alone, any calories burned through physical activity are a bonus – not a necessity! More on this later. Here are a few screenshots from our GymHippie Fat-Loss Handbook …
If our method isn’t sustainable, our results won’t be either. To ensure you’re equipped for all scenarios & circumstances, our Nutrition Strategy is three-pronged:
1️⃣ MEAL PLAN – an itemised and calorie- & protein-crunched meal plan
2️⃣ CALORIE TRACKING – tracking daily calorie & protein intake on MyFitnessPal
3️⃣ MINDFUL EATING – intuitively managing calorie & protein intake
We will be using a combination of all three strategies at all times. The mix will depend on your needs – i.e. on your character, work & lifestyle, and desired speed of results
When it comes to successful fat loss …
… if calories are king, protein is queen 👑
That is, if sustaining calorie deficit is out top priority, ensuing sufficient protein intake falls a close second. Here’s why …
1️⃣ Protein helps us retain muscle whilst in a calorie deficit
2️⃣ Protein helps us manage our hunger – keeping us fuller for longer
3️⃣ Protein helps our muscles repair & recover following training sessions
4️⃣ The digestion of protein burns more calories than the digestion of carbs & fats
All the wins! Suffice to say, protein is the most important macronutrient for fat loss
Most people underestimate their protein intake
To ensure you’re not one of them, I will give you intake targets for MyFitnessPal – and strategies for how to boost your performance. Every time you make food choices, I’ll need you to ask yourself …
“Cleaning up” our diet is an easy win for BOTH our calorie budget and our quality of life 💚
Hence, after protein, our third priority is be to ensure that MOST our calories come from high-quality foods – e.g. natural, healthy & whole foods like fruit, vegetables, healthy fats & whole grains.
To help us reap the rewards of healthy food, we practice the 80/20 Rule, which states that …
Provided 80% of our budget goes on healthy foods, we can – if we choose – allow ourselves flexibility in the remaining 20% for pleasure foods
Knowing that we have 20% leeway if we want it could be be the difference between a sustainable Nutrition Strategy – i.e. one that’s able to flex around obstacles vs. one so rigid that it falls to pieces the first time we have a biscuit!
Remember, there’s a big difference between: “I choose not to have that Mars Bar because I’d rather spend my calories elsewhere” vs. “I can’t have that Mars Bar because I don’t understand how calorie balance works“
When it comes to nutrition, knowledge means power, freedom & control
Understanding relationship between high-quality foods and both health and fat loss is the focus of Chapter Two of our Fat-Loss Handbook. You can sign up to it for free – HERE. Here are a few screenshots …
