Cutting Body Fat 101

Yes, there are so many different fad diets out there and “quick fixes” (that don’t work by the way). Yes, there is so much misinformation. Yes, cutting body fat isn’t easy. However, cutting body fat is actually remarkably simple - no I didn’t say easy, but simple. Here is the science:

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1. Caloric Deficit: In order to lose weight, you have to be in a caloric deficit. There is no way around this. Every fad diet that you’ve ever heard of is essentially a way of putting you into a caloric deficit, but they all involve a caloric deficit. You don’t need the fad diet, you just need the caloric deficit. This essentially means that you are consuming less calories than you are burning in a day, most days, over a period of time.

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2. Non Activity Exercise Thermogenesis (NEAT): NEAT is essentially all the moving you do outside of your day to day workouts. This mostly comes from your stuff count, which is why hitting a step goal every day is a recommended tool to lose weight. I also highly recommend that you implement some sort of resistance training in addition to your daily NEAT, but your NEAT ends up making the difference when you’re trying to hit these goals of cutting body fat.

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3. Water Intake: Hydration is so important in hitting your athletic goals, and yet it’s often not on people’s immediate radar. I attempt to drink my body weight in ounces every day, which I would highly recommend as a goal, even if you don’t hit it every day. Getting close to it each day will still help!

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4. Sleep: Sleep is arguably the hardest one for me, but it is so so so important. Without proper rest your body cannot recover, putting your body into overdrive. This puts things like metabolism a bit on the back burner, and makes hitting any physique goals more difficult.

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There is a lot more that could potentially go into cutting body fat depending on the person to person, but these four are staples regardless of who you are. These are the basics, and everything else you see is just there to add on. You don’t need intensive cardio. You don’t need to starve yourself. You don’t need supplements. Try these basic, small changes and see where it takes you!

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