How to lose body fat - the right way

Use this simple checklist to get you started

1.

Take measurements and photos

Tracking your progress is key to the beginning. To be precise, weight scales are an inaccurate measuring of fat loss as body composition consists of water, fat, bones, and muscles. For fat loss, I recommend using skinfold calipers and before & after photos to track your progress in addition to the scales. Setting yourself performance-based goals will ensure you are not discouraged when fluctuations occur.

2.

Calculate your BMR

This is the number of calories you need to consume to sustain yourself. A suitable method of calculation is the Benedict Harris Formula exhibited below;

• Men BMR = 10 ⨉ weight (kg) + 6.25 ⨉ height (cm) – 5 ⨉ age (years) + 5.

• Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161.

3.

Calculate your Total Daily Expenditure (TDE)

This goes on top of your BMR and is how much energy you burn through the day. Do an honest assessment of your current activity and times that with your BMR:

Sedentary (BMR x 1.2)

Lightly active (BMR x 1.375)

Moderately Active (BMR x 1.55)

Very Active (BMR x 1.725)

4.

Calories and Macronutrients

Once you have calculated your BMR establish a macro target (proteins, fats, and carbohydrates). The amounts will vary depending on the level of activity you are doing. First, just start off with two handfuls of carbs, 1-2 thumbs of fat, 1-2 palms of protein, and 2 fistfuls of veggies per meal. My fitness pal is an excellent app as it does all the homework for you.

5. Start Exercising

I never said this would be easy, but I recommend doing x3 heavy resistance training and x2 low-intensity cardio per week. Cardio may initially accelerate 'weight loss,' but the body will adapt quickly, making losing the fat more difficult. Resistance training will offset this and get you on your merry way.