Goodbye to fat

Your abs will always be hidden under fat if pizza and fries are the foundation of your diet. If you want to lose weight, follow these 10 recommendations to clean up your eating habits. For those looking for a complete meal plan to lose weight, you can check out this page: Muscle Drying Nutrition Program.

Tips for Losing Weight

Start with the Basics

To lose fat, you need to burn more calories than you consume—period.

To calculate your daily calorie needs, first determine your Basal Metabolic Rate (BMR). This represents the number of calories your body burns through normal daily activities, excluding exercise.

Your BMR is calculated as:

👉 Body weight × 25.3

Next, estimate how many calories you burn through exercise in a typical day:

1. 30 minutes of weight training burns approximately 200 calories
2. 30 minutes of moderate-to-high-intensity cardio burns around 350 calories

Add your BMR and the calories burned through exercise, then keep your calorie intake below this total.

💡 To track your calorie intake, you can use our calorie table for reference.

Distribute Your Meals

Forget the traditional three-meal structure! Regardless of how many calories you consume daily, it's essential to divide them into 5 to 6 smaller meals.

Every time you eat, your metabolism increases due to digestion and thermogenesis. Additionally, smaller meals prevent overeating since excess calories are likely to be stored as fat.

A Vegetable-Based Diet

No, this doesn’t mean eating fries while watching a football match on the couch! Vegetables are nutrient-dense, meaning they provide optimal nutritional value with minimal calories. They help you feel full and reduce cravings for unhealthy snacks. Aim for five servings of vegetables per day.

Prioritize Protein

To keep your metabolism active, it’s crucial to lose fat, not muscle. Since muscle growth occurs through amino acids from protein, you must consume enough protein daily.

Additionally, protein takes longer to digest, making you feel full for longer. However, stick to lean protein sources like:

1. Skinless chicken and turkey breast
2. Tuna and salmon
3. Lean steak

⚠️ Warning: Overeating protein can still lead to fat storage if you consume more than your body needs.

Fiber vs. Fat

If body fat has a natural enemy, it’s fiber! Being 100% calorie-free, fiber absorbs water and creates a feeling of "fullness," which helps suppress appetite.

Fiber also regulates insulin levels, an important factor in weight control. The best fiber sources include:

1. Bran-based cereals
2. Legumes
3. Oatmeal

💡 Target: 25-35g of fiber per day.

The Importance of Breakfast

Metabolism naturally slows down during sleep, so your goal is to kickstart it early—hence the importance of breakfast.

A high-protein meal (20-40g)combined with complex carbs (like oatmeal) and a fruit is ideal. You can also have a cup of coffee to aid digestion.

Limit Sugar Intake

No, we’re not asking you to follow a zero-carb diet like the Dukan diet. After all, your brain needs carbs to function!

However, consume them in moderation, as carbs trigger insulin secretion, which increases appetite.

🚫 Excess sugar is stored as fat.

👉 Try reducing your portions by half (e.g., half a bread roll, half a potato, half a plate of pasta instead of a full portion).

Golden Rule: Limit simple sugars to post-workout meals only.

No More Snacking

In every failed diet, the usual suspects are:

1. Sugary sodas
2. Sweets
3. French fries, etc.

While occasional indulgence is okay, it's essential to replace these destructive foods with healthier alternatives:

✔️ Swap sodas for water or sugar-free drinks.
✔️ Replace fries with vegetables.
✔️ Choose fresh fruit instead of ice cream or milkshakes.