Fat loss is achieved by managing your energy balance & creating a realistic/sustainable calorie deficit.
The reality is that you can train as hard as you want, as often as you want, but if you are consuming too many calories, you will NOT lose weight.
Put simply, you need to be burning more calories than you are consuming.
However, understanding how your body burns calories will also help set yourself up for success.
Studies have concluded:
70% of your total daily calories are burned at rest. This is referred to as your Basal Metabolic Rate (B.M.R). Increased muscle mass leads to an increased B.M.R.
15% of your total daily calories are burned from your daily activities excluding resting, training, sleeping and eating. This is referred to as Non Exercise Activity Thermogenesis (N.E.A.T). A huge influence in N.E.A.T levels are the total amount of daily steps that you perform.
10% of your total daily calories are burned from eating food. This referred to as the Thermic Effect of Food (T.E.F). Eating/digesting protein burns more calories that carbohydrates/fats.
5% of your total daily calories are burned from exercise. This is referred to as Exercise Activity Thermogenesis (E.A.T.).
This is why focusing purely on exercise/training for weight loss does NOT work.
Looking at the above you can see why the importance of weight training (to aid your BMR), moving more (to increase N.E.A.T), and focusing on protein intake (to increase T.E.F) all ddd up to play a vital role in fat loss.
Drop me a message if you need help.
Tristan ‘graphs’ Buttle.