“What’s the best way to lose body fat?”, is the question that most people want the answer to. The answer is both straightforward and complicated. So I’ll get to that in due time, but first, a bit of background info.
In the UK the median (50th percentile) body fat percentage for men is between 21.3-24.7% and for women between 30.0-35.9%. It’s important to note that 50% of people in the UK have a higher body fat percentage than this. This is not an ideal situation where nearly 2/3rds of all adults are classed as overweight.
In most cases, this is down to consuming more calories than we burn off throughout the day results in the excess being stored as fat, but it’s important to note that all fat isn’t created equally.
Types Of Body Fat
Fat comes in many forms, some less harmful than others. The two main types are visceral fat and subcutaneous fat. Visceral fat is found deep within your abdominal cavity. It surrounds important organs, including your stomach, liver and intestines. When you see the typical “beer belly” on a man that feels solid, that perfectly demonstrates visceral fat. It’s different from subcutaneous fat, which is fat just below your skin. It is now understood that visceral fat is more dangerous to your health and is behind a multitude of health complications including heart disease and certain cancers. Also, visceral body fat tends to be a bit more common in those who are insulin-resistant, like diabetics or pre-diabetics.
Ideally, as a nation we all want to be carrying far less visceral fat. So what’s the best way to do shed it?
Training For Fat Loss
Well, it is generally agreed that strength training has more of an effect on visceral body fat than other forms of exercise. This is thought to be because increased muscle mass also increases insulin sensitivity and acts as a storage vessel for glycogen (blood sugar) in the body. The more muscle an individual has the bigger the storage vessel they have. If the glycogen is being used by the muscles then it’s not being stored as fat. This is why it’s thought to be better than, for example running, where you’ll be burning calories but won’t be building the muscles. In essence, strength training helps create a bigger battery for energy storage. So let’s make the battery bigger through weight training 2 to 3 times a week.
Diet And Nutrition
However, fat loss is not all down to physical activity and the modality of exercise that you choose. Another important component is the food you consume. I have discussed ultra-processed foods before and the potential health impacts, but it is important to stress that studies have shown that these foods are designed to be hyper-palatable to the extent that they are quite addictive and engineered to encourage overconsumption. So, moving your diet to predominantly whole foods will decrease the amount of calories being consumed throughout the day because that addictive component is lessened or no longer present.
As mentioned in the Mind Pump Podcast below, observational studies have been conducted with two groups, one eating ultra-processed foods and one eating whole foods, both containing similar macro-nutrient profiles. They then switched the groups to eliminate personality variables. What was discovered was that on average the participants ate 500-600 more calories a day when eating ultra-processed food.
If you’re not quite convinced think how much easier it is to eat a full can of Pringles than it is to eat three boiled potatoes. Although essentially they are the same basic food, it’s fairly obvious which one is more tempting for the palate.
Sleep And Eating Habits
Sleep is also another variable that can make a big impact on losing fat. Specifically I’m talking about sleeping patterns. It’s important to have good sleep hygiene for multiple reasons, eating behaviours included. It’s common knowledge that when people are sleep-deprived they tend to crave food more, and of course the types of food that they crave tend to be of the comfort, ultra-processed variety.
If you’re looking to improve your sleep habits then read our 6 Tricks For Better Sleep.
Protein: When To Eat And What To Eat
Another small tweak that could aid in fat loss is being mindful of the order you eat your food. Protein tends to be more filling than carbohydrates, so to avoid over-eating it’s best to eat your proteins first, followed by carbohydrates. You’ll start to feel full sooner and less likely to overconsume. So for example, if you start your day with a high-protein breakfast like a couple of eggs then you’re likely to feel fuller throughout the day and less likely to seek out snacks.
Speaking of protein, the easiest way to get an adequate amount of protein is through meat, in particular white meats like chicken, turkey and fish. Red meats are okay once in a while too but white meats give the best bang for your buck. As for protein powders, they can be helpful for muscle building and, although a useful tool, they are technically processed and aren’t particularly filling so a reliance on them could actually lead to overeating and weight gain. However, if you’re finding that you struggle to get enough protein from conventional means then a protein shake in the morning can be helpful.
Seems simple right? I know that in practice it isn’t that simple, so if you feel that you need a helping hand then get in touch. We’re more than happy to have a chat about your challenges, fitness goals and how we can get there together.
Until next time, “Strength for Life”
Davie McConnachie
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.
Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.
