Understanding Calorie Reduction for Fat Loss
The energy balance equation
Eat more energy than you burn and you gain weight; burn more than you eat and you lose it. As simple as that, though putting it into practice can be complex.
Fat loss basics
Fat loss comes from a deficit, created by changing your diet, moving more, or both. The approach must be sustainable and healthy.
Sustainable calorie reduction
Drastic cuts are hard to keep up and can cost muscle and slow your metabolism. A moderate deficit, around 20% below maintenance, supports steady fat loss while keeping muscle and keeping you full.
Macronutrients
Food quality matters as well as quantity. Prioritise protein for muscle, choose carbohydrates that fuel your training, and include healthy fats. The goal is fat loss, not just weight loss.
The role of exercise
Resistance training preserves muscle, increases energy expenditure and supports the deficit. Diet and exercise together give the best results.
Consistency and patience
Fat loss isn't linear and daily weight fluctuations are normal. Stick to the plan, adjust as needed and watch the long-term trend.
Stick to the basics, prioritise sustainability and adjust based on progress. See the fat-loss method.
