Fat Burning Basics

In this day and age, many people want to lose weight. On the internet, you can find plenty of information about weight loss. The problem is that much of this information is contradicting and confusing. The confusion starts with the term “weight loss.” When people say they want to lose weight, they actually mean they want to lose fat. But by calling it weight loss, they focus on the wrong thing. This article will outline the fundamentals of burning fat.

Forget the term “Weight Loss”

Most people want to lose weight because they want to be slimmer and look good. But weight loss won’t make you look much better if you are losing weight in primarily muscle and water weight. If you want to lose enough inches in size and obtain a lean look, burning fat should be your main concern.

Burning fat is actually quite simple. Fat loss occurs if you are in an “energy deficit“. If the amount of calories consumed are lower than the number of calories burned, your body has no choice but to burn fat. If you are familiar with my work, you know that this is dictated by something called the “Energy Balance“, which is supported by the law of thermodynamics.

The scientific law of thermodynamics shows that energy can’t be destroyed or created, only transformed. So a surplus of energy has to be stored (fat gain) and an energy deficit needs to be “compensated” by internal reserves (fat loss).

So, regardless of what you eat during the day, you always need an energy deficit to burn fat.

This means that you need to eat below your “maintenance level” (=Total Daily Energy Expenditure) to burn fat. Factors like age, weight, height, genetics and activity levels all play a part in your caloric demands.

Because of this, figuring out your average maintenance level is a bit tricky. Luckily, there are websites that can help you estimate your maintenance level, like this one: http://www.calculator.net/calorie-calculator.html. The maintenance level you calculate on this website is an estimate, but it’s a good starting point. By tracking your fat loss over time, you adjust your caloric intake.

fat burning

The size of your energy deficit

You now know that you need an “Energy Deficit” to burn fat. It’s often thought that maintaining a small energy deficit can help you preserve more muscle mass. The issue with this is that you lose fat very slowly and often need to extend your fat loss phase to achieve your goal body-fat percentage.

This is unfavorable because the longer you are in an energy deficit, the more your metabolism slows down and the less muscle you build. That’s why you should try to keep your fat loss phase as short as possible.

That said, crash-dieting is also not the answer.

Crash-diets basically make you feel like crap. An experiment by the University of Minnesota shows that starvation-based diets negatively affect mental health. The volunteers of this study could not stop thinking about food. Some were unable to handle the restrictive diet and eventually binged on snacks.

Crash-diets can also cause muscle loss. Since we want to improve our overall body composition (more muscle and less fat), it is not smart to implement a crash-diet.

So instead, opt for an aggressive calorie deficit that allows you to burn 1-2 lbs. of fat per week. A research review indicates that this rate of fat loss is most effective for those who want to preserve and potentially build muscle during a fat loss phase.

Losing 1-2 lbs. of fat per week can be achieved by maintaining a calorie deficit of roughly 20-25%. Later in this post, you will be able to download a free “Fat Loss Checklist” that will show you exactly how to implement this.

fat burning

How to support muscle preservation

The human body is smart and efficient. When your body is not getting enough calories, it will turn to its stored energy. Research shows that if your body holds muscle tissue that you are not using often, your body will get rid of it by using it as an energy source. The reason for this is that your body sees these unused muscles as a burden.

However, if you exercise regularly, your body is in need of this muscle and will not get rid of it quickly. Studies have shown this. Another benefit of exercising regularly, is that you create an even larger energy deficit. As you may know, exercise burns plenty of calories.

A high-protein intake is quite important too

The role of protein during a fat loss phase is very simple: it increases muscle preservation. That’s why having a slightly higher protein intake during your fat loss phase is a good idea.

Most people take this the wrong way. Because a higher protein intake is beneficial, they stuff themselves with protein every 2-3 hours. Let me tell you something, you don’t need 300 grams of protein to optimally build muscle!

These two studies indicate that a protein intake of about 1 gram of per pound of bodyweight, ensures you’re consuming enough protein to support muscle preservation.

Final words + Free fat loss plan

There you have it, the basics of burning fat. I hope you found this article helpful. If you have any questions, do not hesitate to comment below!

Free fat loss checklist

If you are planning on performing a fat loss phase soon, I highly recommend you check out my free “Fat Loss Checklist.” You can download it by filling the form below!


17 thoughts on “Fat Burning Basics

  1. Joshua Torres

    Hello my name is Joshua and I chose to do fitness for my personal project. I really want to use your website as one of my sources and ask if you wouldn’t mind taking a survey which i created. If you can respond ASAP that would greatly appreciated. If you have any questions about the my personal project I will be more then happy to answer those questions. And also not related to personal project I really want to thank you for doing what you’re doing. You have helped me become a more educated person when it comes to fitness, keep up the good work.

  2. WenHUplinger

    The other day, while I was at work, my cousin stole my iPad and tested to see if it can survive a forty foot drop, just so she can be a youtube sensation. My apple ipad is now broken and she has 83 views.
    I know this is entirely off topic but I had to share it with someone!

  3. GeraldCRabin

    Our company is a group of volunteers and opening a whole new scheme inside our community.
    Your site provided us with helpful information to work on. You have done a formidable activity and
    our entire neighborhood might be thankful for your needs.

  4. PegCAbdula

    Hmm is anyone else encountering problems with the images on this blog loading?

    I’m trying to determine if its a problem on my end or if it’s the blog.
    Any suggestions would be greatly appreciated.

  5. JimDGadlin

    These are actually enormous ideas in concerning blogging.

    You possess touched some good points here. In whatever way keep up to date wrinting.

  6. ChrisRLizana

    Awesome blog! Will be your theme tailor made or do you download it from somewhere?
    A theme like yours with a few simple tweeks would actually make my blog shine.

    Please inform me the place you got your theme.
    Many thanks

  7. SadeOAdebisi

    Hi, i believe that we saw you visited my internet site so
    i stumbled on return the favor.I’m wanting to find points to enhance my internet site!I suppose its ok to use some of
    your thoughts!!

  8. TawnaDJago

    Hi! Do you know if they make any plugins to help with Search
    Engine Optimization? I’m trying to get my
    blog to rank for some targeted keywords but I’m not seeing very good results.
    If you know of any please share. Thanks!

  9. BoCMarkson

    you are really a just right webmaster. The web site loading
    velocity is incredible. It seems that you’re doing any unique trick.

    Furthermore, The contents are masterwork. you have
    done a great job in this subject!

  10. BeauGFacenda

    An intriguing discussion will be worth comment. I believe that you
    ought to publish much more on this issue, it might not be described as
    a taboo matter but typically folks don’t mention these topics.
    To another! Many thanks!!

  11. MichelUGnegy

    I do believe each of the concepts you possess introduced with your post.

    They may be very convincing and can definitely work. Nonetheless, the posts are too short for newbies.
    Could you please extend them just a little from next time?
    Thanks for your post.

  12. CarolUBowlus

    Hello there! Do you know if they make any plugins to safeguard against hackers?
    I’m kinda paranoid about losing everything I’ve worked hard on. Any tips?

  13. CyrstalGMole

    Hello it’s me, I am also visiting this website daily, this site is in fact good and the visitors
    are really sharing good thoughts.

  14. CarollBHatch

    My brother recommended I would possibly like this web site.
    He was entirely right. This post truly made my day. You can not believe
    simply how much time I had spent for this information! Thanks!

  15. TimmyJCoshow

    I’m now not certain where you might be getting the info, however
    good topic. I must spend a while discovering more or determining more.

    Thanks for great information I was once searching for this information for my

Comments are closed.