How To Quickstart A Successful Fat Loss Journey

Losing weight or more appropriately losing fat is a decision you should take from a positive emotional state: you want to do something for your health or you would like to have a less harder time playing with the kids or maybe shred down a bit after a long muscle gaining phase. Please don’t use weight loss as a punishment and seek professional help if you have a disordered eating history.

If you want to do it on your own, you may be overwhelmed about the information available: What diet should I follow? Is it bad to eat carbs in the evening? Do I have to do cardio? Or go daily to the gym? To be honest, it is much easier than you think. Create a calorie deficit. How? We help you with some tips.

A Guideline To Fat Loss

• Track what you eat: which does not mean that you have to track calories. However it is one of the easiest technique to acquire awareness of what and how much you are actually putting into your mouth. If you are experienced or feel uncomfortable tracking, you can use a non-calorie-counting approach.
• If you count calories, set starting calories: take whatever formula the internet or your food tracking app suggests for your weight. Stick to it for a couple of weeks, track your progress and adapt if necessary (see analyze and adapt). There is no need to overthink this point as no one can say how many calories you burn exactly.
• Eat enough protein: this is crucial. Why? Read here. To say it in number it is around 1,8g protein for kg bodyweight (for me at 50kg it’s currently around 90g). At the very beginning, if you don’t want to focus on numbers, be sure to have a generous protein serving to every meal. .
• Give you the unconditional permission to eat whatever you like but be intentional in your food choices: does it fit may current purpose to buy this big bag of chips?
• Move: bodybuilding training is one of the healthiest, fastest and easiest way to look good naked. Nevertheless, it is better to engage in whatever sport you like consistently than binge watching GoT 😉
• Sleep and relax: are often neglected and should be prioritized whenever possible. Still, you can achieve good results as a newborn’s parent or as a shift worker too!
• Track your progress: it helps a lot to track your weight daily and take weekly pictures. You may also want to measure either your hips and/or your waist once a week. I have a Google Table (like an Excel Sheet) on my cell phone where I can easily track everything while waiting for the train, for example.
• Analyze and adapt: for the weight, look at the average or the median of the last five days. Do not go crazy on daily weight losses and gains. It’s just water or food in the bowels. Look also at your pics and your measurements. Is something happening? If yes stick further to your plan, if not, adapt your calories. Repeat as necessary.
• Be patient and trust in the process. Consistency is stronger than motivation. Make it a habit to take care of yourself exactly as you brush your teeth every day. Even as I may look like a constantly motivated girl, there are enough days where I would prefer to stay home, eat nut butter directly from the pot and play Path of Exile the whole day. Sometimes it is also perfectly ok to do so. But most of the time you will feel better after having performed some exercises and have eaten a nutritious meal.

To be honest, there are some details you could pay attention too, but there is no need to go crazy about it in the beginning. Just start.

Do not believe it works? Look at the pictures below. That’s me on the left doing Crossfit, some strength training and running (6 days a week of training, often twice a day). In the middle, after two years of bodybuilding training only (average of 4 days a week of training) without any cardio and last on the right is 4 weeks out of my first bodybuilding show in 2021.

Not bad, isn’t it? 😉 I have added some decent lean mass and every year I feel more confident in my body. By the way, the last two pics aren’t a bodyfat percentage I would recommend to stay for a longer period and you don’t need to take it to the extremes of a bodybuilding prep unless you want to.

I hope we could help you with our hints but if you do not want to start your journey alone or would like a more personalized approach, fill out the contact form and get in touch us.

Feel free to send this article to your friends and family who would like to start living a healthier life, but don’t know where to start!