Accelerate Your Fat Loss

If you want to burn a few percentages of body fat…

Or you have anywhere from 5-20 pounds of fat to lose…

You’ve got to start getting your diet dialed in throughout the week…

I’ll show you how to do that (step-by-step) in just a second, but first…

Recent research has confirmed that successful dieters are the ones that stick to their diet Monday-Friday… Not necessarily on the weekends…

In fact, University behavioral economist Brian Wansink said in a recent press release…

“The big difference between those who gain weight over time and those who lose or maintain weight is directly related to the way they eat from Monday to Friday.”

When you look at long term fat loss, it’s the foods you eat Monday-Friday that make the biggest difference, NOT on the weekends! 

The truth is, you can splurge all weekend IF you eat right throughout the week…

If you are eating at a slight calorie deficit each week (ie. burning more calories than you are eating), you will lose weight.

It’s really that simple.

So how do you do this?

Well, let’s take a look…

First and foremost, you need to figure out your goal.

For our example below, I will use myself…

With the goal to burn 2% body fat, but maintain my lean muscle.

Here’s how to do that…

Step 1: Figure out your caloric deficit

I use the calculator at If It Fits Your Macros to calculate my caloric needs.

You can see my numbers below:

As you can see my TDEE (total daily energy expenditure or total calories burn) based on my lifestyle is 2,984.

That means, if I want to maintain my weight… This is the amount of calories I’d need to eat.

With my goal of losing 2% bodyfat, I’ll need to lower the calories a bit so I am in a slight caloric deficit.

Step 2: Hit your calorie deficit

I will only be lowering them by 250 per day because my goal is not to lose weight, rather lose body fat.

If you have more weight to lose, you can see the options below that you can choose from… (note: if you have 10+ pounds to lose, I recommend starting with “Aggressive” for 4 weeks to accelerate fat loss then move into “Suggested…”)

Once you have your target calories that you should be eating per day…

From there, it’s then about figuring out the foods you should be eating…

Step 3: Choosing your foods…

I use MyFitnessPal.com for tracking what I eat.

It’s super simple to use and build out your menu of foods. Here’s two sample meals that I built out on there…

One BIG tip for eating clean throughout the week…

Eat foods that have ONE ingredient…

If you can stick with one-food ingredients throughout the week and hit your calories count, you will be well on your way to losing weight.

I hope this short outline was helpful for you…

If you are anything like me, I really enjoy eating healthy throughout the week so that I can take the weekends “off” and enjoy some of my favorite foods without worrying too much…

If you’d like a full done-for-you nutrition plan that is fully based around eating whatever you want on the weekend while still being able to lose weight…

Click here to check out Diet Free Weekends <= Eat WHATEVER you want every weekend and still burn fat!

Here’s to a a great week ahead 🙂

Cheers,

Dennis

P.S. Like anything with dieting and weight loss, everyone is a bit different. So I recommend testing things out for a few weeks to see what works best for you.

If you aren’t losing weight or burning fat, you need to cut more calories OR eat cleaner foods.

P.P.S. I mentioned above.. If you have 10+ pounds to lose, I recommend starting with “Aggressive” for 4 weeks to accelerate fat loss.

Don’t go on an aggressive calorie deficit for too long… 4-6 weeks MAX…

Then bump the calories up for 4-6 weeks.

Make this an enjoyable process, that’s what it’s ultimately about…