The Vital Importance of Nutrition For Effective Fat Loss

When it comes to effective fat loss, most people place too much focus on their training and too little on their nutrition.

And who could blame them?

Prevailing wisdom suggests that how we train is the most crucial ingredient in the fat loss recipe.

But, that’s not entirely true. Today, we’ll go over why proper nutrition is vital for effective fat loss, and how to best go about it.

Calories Largely Determine Bodyweight Change (or Lack Thereof)

Contrary to popular belief, it’s not the fat loss pills, training programs, circuits, or special diets that make us lose weight – it’s the caloric deficit—in other words, consuming fewer calories than you burn each day.

By doing that, you force your body to tap into its fat stores to get the remaining energy it needs to keep functioning.

So, if you focus on your training alone (an activity which burns calories and aids in producing a net energy deficit) but otherwise disregard your nutrition and eat 4,000 calories per day, you won’t be able to create a deficit and lose weight.

On the other hand, even if you don’t step inside a gym once but otherwise restrict your calories, you will lose weight.

So, you see, in that sense, nutrition is far more important than training.

The Quality Of Your Diet Determines Your Body Composition

Okay, so we established that being in a caloric deficit is vital for weight loss. So, what if you don’t just care about shedding a few pounds, but instead want to lose fat, maintain your muscle, and achieve the lean and athletic look?

Well, in that case, the quality of your calories, as well as their quantity, matters.

More specifically, you need to ensure that you’re consuming enough protein so that your body primarily burns fat for energy and retains its muscle mass.

Also, you need to consume a healthy blend of dietary fats and carbs as both macronutrients play essential roles in athletic performance, body composition, and health.

Your Diet Impacts Your Athletic Performance

Aside from being in a caloric deficit and consuming a healthy blend of carbs, fats, and protein, you also need to train two to four times per week to maintain your muscle mass.

The better your training performance is, the stronger the stimulus to your muscles will be, and the better you’ll be able to maintain your strength and muscle mass.

Your nutrition will significantly impact your athletic performance, so this is another crucial reason why your eating habits largely determine your fat loss results.

How to Go About Your Nutrition for Effective Fat Loss

Before wrapping this short guide up, here are four simple things you need to do to ensure that your nutrition supports fat loss:

  • Maintain a moderate caloric deficit of about 350-500 calories per day. Calculate your total daily energy expenditure (there are plenty of TDEE calculators) and begin your fat loss phase about 350 calories below that. Also, try to get the majority of your calories from whole, nutritious foods.
  •  Aim to get 0.8 to 1 gram of protein per pound of body weight. So, if you weigh 160 pounds, aim for 160 grams of protein.
  •  Get between 0.3 and 0.5 grams of fats per pound of body weight. Again, if you weigh 160 pounds, that would be 48 to 80 grams per day.
  • Get your remaining calories from carbs.