• Joshua Li

Want to Burn More Fat? Eat MORE Food


With the ever-growing amount of information fed to us via the blogs, Facebook, Instagram influencers about correct nutrition for physique development, we are more than likely going to be provided with incorrect information. So many people will follow these ill-informed protocols and unfortunately more than likely never see results. Being a Personal Trainer in the transformation space and previously competing, I have been lucky enough to learn from some of the best coaches in the business, all around the world. One of the key things I have learnt is the importance of eating enough for fat loss. Most clients are frightened when I tell them they need to eat more food than they are currently eating in order to lose fat. Below I have highlighted the importance of consuming enough food and how a lack of food can hinder your results.

How does too little food impact fat loss results?

When clients come to me looking for a fat loss goal I always find out what they are currently having and the usual answer tends to be between 1200-1500 Kcals and they tend to be overweight. This may sound strange but your body is smart, and when it is an extreme caloric deficit your body will react in a negative way. You might start off dropping a few pounds but eventually your thyroid, the regulator of your metabolism will not be functioning optimally and your fat loss will stall as your metabolism has slowed down drastically. The less food you have will have a negative effect on the hormones you need to burn fat and build muscle tissue. When the body is starved off food your hormones become down regulated and stop any metabolic processes from happening. In turn you will feel weaker, become stressed and have poor sleep, resulting in an increase in cortisol levels (the stress hormone), causing body fat inflammation.

What do I need to do?

You will need to start at the current calories you are consuming daily now, but change your food sources to good quality protein, carbs and healthy fats. I would advise setting your macros as follows: Protein 35%, Carbs 20%, Fats 45% of your current daily calorie intake

(Tyler came to us on low calories and poor food choices. A overhaul of his food choices and he was eating more, losing fat and gaining muscle alongside his training)

Now you have figured out your new macronutrient breakdown and have your quality food, start on this diet and incrementally introduce more food in to the point where you are supporting the metabolic process and not gaining fat. Add too many calories in too fast and you will see a fat gain, so be patient and slowly bring more food in to make sure metabolism is functioning and the body is building or retaining muscle tissue.


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