The Simple Truth About Fat Loss
And how getting lean can be so damn enjoyable
I know something that everyone else knows
You probably even know this. It’s so simple, so basic. People ask the question time after time, on online forums, group chats, Google, a friend who has it figured out. They ask and they ask, wanting to find a new trick, a different tip that will skyrocket their results.
“What’s the secret to losing weight?”
This question has sparked billions of dollars circulated through what is now known as the “health and fitness industry.” So many fads: Low-fat, P90X, Paleo diet, Ketogenic diet, Crossfit, Bowflex, $10 gyms, Nutri-system, Atkins. And while these fads work while you’re doing them, the moment you decide to stop doing those things, your body rebounds. HARD.
And besides, the question above is actually the wrong question. What you need to be asking is:
“How can I LOSE FAT in the most enjoyable and sustainable way?”
And with that important question, to me there is only one acceptable answer.
Being lean has to be a lifestyle, not a “diet” or a “workout”
If you are actually serious about changing your physical appearance, to get that physique you have always dreamed about, you have to put in effort. But you also have to enjoy what you eat and how you exercise.
It’s like your career: If you don’t love what you do, you’re wasting your time. The same goes for your nutrition and training. You have to love your routine so much that it becomes your lifestyle, your preferred way of daily living.
So — how can you lose fat in an enjoyable and sustainable way, to the point of making it a lifestyle?
INTERMITTENT FASTING
Intermittent fasting is the only way I have found, in my 5 years of health research and personal development, that is both effective and super simple to implement.
What is intermittent fasting (IF)?
IF is when you don’t eat for a specific amount of hours per day. Your body runs off of calories for energy; when food is no longer in your system, where does your body turn to for more energy to function throughout the day? You have what is called glucose stored in your liver and fat cells, a surplus of energy from previously-consumed carbohydrates. That glucose starts to deplete from the liver when your stomach is empty. Finally, when your glucose stores hit zero, now where does your body get energy?
This is where it gets interesting.
Your body takes your fat cells and drains them of their glucose. This depletes your fat cells — it does not eliminate your fat cells — and causes those cells to shrink.
So, after a specific period of time, your body is using fat for energy, literally burning body fat.
According to neuroscientist Mark Mattson from a 2016 Time article, “…after about 12 hours without food your liver runs out of glycogen, at which point your body starts drawing energy from the glycogen stored in your fat cells.”
Essentially, fasting past 12 hours begins the process of fat burning. And you can almost accomplish this in your sleep.
What’s the easiest way to IF?
Skip breakfast.
Let’s assume you eat dinner at around 7 PM. By 7:30, you are done eating for the day. You go to bed at 11 PM, then wake up at 7:30 AM. By this time, you are at the 12 hours where your body was using glycogen from your food and liver. (Yes, especially while you’re sleeping — this is when your body recovers from the previous day and replenishes your cells.)
At this point, if you don’t eat breakfast and wait until lunch around noon, you will have completed a 16-hour fast, the last 4 hours dedicated to burning fat.
But what if you get hungry before that time? Here are some ways to make IF easy and enjoyable:
- Drink non-caloric beverages: Water, black coffee, tea, sparkling water, anything without calories are great for drinking while in a fasted state. It keeps you full and — in the case of caffeine — focused for the first part of the day.
- Chew gum: It moves your jaw around, simulating eating something.
- Keep yourself busy: Focus on the most important task of your day in the morning. If you pour yourself into your work for the first few hours of the day, you won’t even realize you have been fasting. Distract yourself with passion and purpose.
- Exercise at the end of your fast: This one sounds a bit counter-intuitive, but doing a workout right before you break your fast is a wonderful way to bridge the gap between fasting and feasting. It helps you burn more calories, which at the end point of your fast is coming straight from your fat cells. It doesn’t have to be anything crazy; even a walk will go a long way.
The one caveat
Even though you fast for 16 hours and are now at your feeding window of 8 hours, that doesn’t mean you can go willy-nilly on food and pig out. Those 8 hours should be focused on 1 to 2, maybe 3 meals that are centered on decent nutrition and satiating foods.
Being in a caloric deficit is not a fad — it is tested science. While IF is a tool that can help you restrict calories, you can undo all of the good it does with a feeding window binge. It doesn’t have to be a humongous deficit, or a deficit at all (maintenance), but if you eat more than your body needs, it will store that energy in your glycogen stores and fat cells.
IF gives you the opportunity to have huge meals without going over your daily food needs. So take advantage of that and fill it with foods you and your body love. If that’s lean proteins and tons of veggies, go for it. If it’s fruits and fatty protein sources, go ahead. Just make sure 80% of your diet is nutritious, leaving 20% for junk food you want.
(Yep…I’m telling you to eat junk food…in moderation though…)
The possibilities are endless with IF
There are many protocols, workout routines, nutrition and macro intake, and preferences related to intermittent fasting. The key is to fashion an IF regimen that works best for you and your lifestyle.
Next week’s article will give an overview of all of the different IF camps in the industry, as well as giving you an inside look to what my IF protocol looks like.
If you can’t wait that long, here is a decent overview of IF from Dr. Mercola at Peak Fitness.
Keep progressing in life and be deliberate in your actions! Tell me your goals in the comments and I can help keep you accountable. Or if you have any questions about fitness, travel, or a combo of the two, feel free to ask.
Sincerely,
Jake “The Vaga-Bod”
Ditch the script and come along with me!
Every Monday/Wednesday/Friday I’ll provide you with great content about health, fitness, and my own journey to Cape Town, South Africa!
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