Losing Body Fat 101

There is one simple rule to losing body-fat.

Burn more, eat less.

If you are looking to reduce lower belly fat or those pesky love handles; you simply CANNOT.

You cannot spot reduce body fat from specific areas of your body. You must work to lower your body-fat levels and these areas will reduce as well with time and hard work.

A proper diet plan is needed specially designed by YOU for YOURSELF. And by the end of this guide you will be able to.

The first step to weight-loss is to estimate how many calories are you currently burning throughout the day from your daily routine and workouts only then will you be able to establish a baseline and then start consuming calories below that maintenance amount to trigger fat loss.

Start by using one of these Maintenance Calorie calculators by clicking Here, Here and Here.

Since all these are general estimations, you might be getting a slightly different output from different calculators so you are better of trying all three and taking an average of all three outputs.

Let’s say your Maintenance calories are 2500 calories the next step would be to establish how much you are going to cut back on the calories to create a caloric deficit.

Since you will be consuming less than what your body needs, therefore your body will turn to other sources of energy i.e Fat.

In my experience an ideal place to start is generally with a caloric deficit of 20% of your Maintenance calories. So, if your maintenance calories are 2500. You will be consuming 2000 calories daily with a deficit of 500 calories.

There are 3500 calories in 1 lb of body fat so with a deficit of 500 calories you will be burning 1lb of body fat/week.

The next step is to calculate what exactly to eat within your needed calories. 
These are your Macro-nutrients or MACRO's, click HERE for a complete guide on MACROS.