There are many ways to lose fat. The list of diets, workouts, and rules is endless. It can actually be quite simple to lose weight in a healthy way . In this post, we will help you better understand fat loss and support you in your goal with valuable tips.
How does fat loss actually work?
When we break down fat, the fat cells don't just disappear. They also do not transform into muscle cells or migrate to another place in the body. In fact, they stay right where they are – right under the skin. Only the content of the cells, i.e., the fat itself, is broken down.
To do this, the stored fat must first be transported out of the fat cell. Through complex hormonal and enzymatic processes, it passes from the cell into the bloodstream and travels to where it is needed – for example, to the muscles. Only then is the fat burned.
Our fat cells serve as energy stores that empty when energy is needed. The fuller the storage, the larger the pads on the abdomen, hips, and buttocks, and the longer it takes for the stored energy to be used up. [1]
How to determine your body fat percentage
It is hardly possible to determine the body fat percentage without any measuring device. One of the most commonly used methods is special body scales. These sophisticated devices conduct imperceptible surges of current through the body. Since fat has a lower resistance than other body cells, the scale can determine the body fat percentage using a mathematical formula.
If you do not own a special body scale, but still want to know whether your own body weight is in the normal range, you can find out with the BMI calculator . But beware: BMI says nothing about your fat and muscle percentage and, therefore, only serves as a rough guideline. If you want to know exactly, you should consider a professional body fat measurement.
These two factors are most important to break down fat
Fat reserves are burned when the body needs energy. This is the case when we eat too few calories to provide our muscles and organs with sufficient energy.
So, in order for the fat pads to disappear, you need to achieve a calorie deficit. This works in two ways: nutrition and exercise.
With a healthy diet and knowledge of your daily calorie requirements, you can lose weight. To lose weight, you must not consume more calories than you burn according to the calorie calculator . However, the calorie deficit should not exceed 400-500 kcal, as your organs and metabolism need the energy to carry out vital processes.
If you don't want to eat less to achieve a calorie deficit, you can also increase your activity level and thus your daily calorie needs.
However, it is best to combine exercise and nutrition to achieve long-term success.
Decrease fat and build muscle at the same time – is that possible?
Building muscle and losing fat at the same time is the desire of many, and according to scientific studies, this is quite possible. However, this requires a lot of discipline and the support of a nutritionist. Why this plan is particularly difficult to implement can be easily explained: While you need a calorie deficit to break down fat, you need a calorie surplus to build muscle. Two goals that could not be more opposite.
Even though individual training plans and nutritional strategies are necessary to simultaneously lose fat – and promote muscle growth - there are some principles you can follow:
- You can reduce fat through a low-calorie deficit and regular endurance training.
- Strength training with heavy weights allows the muscles to grow.
- A low-calorie deficit and cardio training help with fat loss.
- Pay attention to a high protein intake so that muscles can form. [2]
It is also
Is it possible to specifically lose fat on certain parts of the body?
Unfortunately, problem areas cannot be trained away in a targeted manner. Anyone who decides to break down fat cannot choose where the body first empties the fat deposits. A reduction in the body fat percentage is therefore only possible as a whole.
Muscles, on the other hand, can be built up in a targeted manner. This does not make the fat pads disappear, but the body becomes firmer. To put it bluntly, the fat distributes better when there is more muscle mass underneath.
Optimal nutrition for fat loss
In order to achieve your dream figure and maintain it later, you should definitely stay away from crash diets and instead focus on healthy weight loss without starvation .
There are different approaches here, but they have one thing in common: the calorie deficit. Some succeed with a low-carb diet , others rely on an intermittent fasting plan . Still others manage to feel good in their body in the long term with a low-fat diet. The possibilities are almost endless.
According to scientific evidence, there are some foods that can help with fat loss because, on the one hand, they keep you full for a long time and, on the other hand, they fire up certain hormones and processes to promote fat burning [1] :
- Protein-rich foods: lean meats, dairy products, legumes
- Fruits: lemons, oranges, grapefruits, apples, grapes, cherries, kiwis, and raspberries
- Vegetables: broccoli, artichokes, spinach, peas, cauliflower, beetroot, cucumbers
- Cereals, seeds, and legumes: oatmeal, lentils, beans, linseed
- Thermogenic foods that heat the body: chili, jalapeños, ginger
- Water
6 Nutritional Tips to Lose Fat
1. Eat lots of vegetables
Most vegetables are extremely low in calories and are therefore excellent for increasing the volume of your meals without breaking the calorie limit. This will keep you full despite the calorie deficit.
2. Fruits that stimulate fat loss
As mentioned above, there are some fruits that are particularly suitable for fat loss due to their nutrients.
3. Oatmeal for breakfast
Oatmeal contains important fiber that fills you up for a long time and boosts your metabolism. In addition, it is digested only slowly, so that insulin levels do not rise too rapidly and cravings can be prevented. Scientists advise eating a bowl of porridge in the morning to boost fat loss.
Basic recipe: oatmeal
Ingredients
- 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk,...)
- 50 g oatmeal (grams of oatmeal)
- 1 pinch of salt
- 2 tsp agave syrup optional
- 1/2 tsp cinnamon of your choice
Preparation
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Boil the oatmeal with the pinch of salt and the sweetener of your choice in the milk or plant drink (preferably with constant stirring). Cooking the cereal flakes only with hot water is also a possible variant.
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Let the porridge steep for 3 minutes.
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Empty the porridge into a bowl and sprinkle with cinnamon.
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Enjoy!
Nutritional values
4. Eat legumes
Legumes contain zinc and copper, which supports thyroid function and can boost metabolism.
5. Drink plenty of water
Water is important for a functioning metabolism and also flushes toxins from the body. Studies confirm that additional water intake can promote fat loss.
6. Low-carb diet to break down fat
Some scientific studies suggest that a low-carb diet is particularly effective for quickly getting rid of unpopular fat deposits. [3] However, the results are not entirely clear, and the actual success always depends on the physical conditions. For this reason, you should always seek medical advice or talk to a nutritionist before starting your diet.
Sources:
[1] El-Zayat, S.R., Sibaii, H. & El-Shamy, N.A. Physiological process of fat loss. Bull Natl Res Cent 43, 208 (2019). https://doi.org/10.1186/s42269-019-0238-z
[2] Capritto, A. Yes, You Can Build Muscle and Lose Fat at the Same Time. CNET. 2018 Jan 18. https://www.cnet.com/health/fitness/body-recomposition-can-you-lose-fat-and-gain-muscle-at-the-same-time/
[3] Chawla S, Tessarolo Silva F, Amaral Medeiros S, Mekary RA, Radenkovic D. The Effect of Low-Fat and Low-Carbohydrate Diets on Weight Loss and Lipid Levels: A Systematic Review and Meta-Analysis. Nutrients. 2020 Dec 9;12(12):3774. doi: 10.3390/nu12123774.
