• Motivate Fitness

The Fat Loss Hierarchy


Counting and/or restricting calories is the typical advice give to those looking to lose weight. However, losing weight versus losing fat are two different things that can have two different affects on your body. (Read our previous blogs to learn the important difference.)


If fat loss is a goal for you, here is the hierarchy we use at Motivate Fitness that has helped hundreds of people lose fat and improve their health dramatically. You can too if you follow our principles:


1) Type of Food Consumed - this is most important which is why it is #1. Limiting inflammatory foods such as Sugar, Gluten, Dairy and Processed Foods is a great place to start. Add more protein, veggies and healthy fats to replace inflammatory foods.

2) Ratio of Macronutrients (Protein, Fats and Carbs)

A good rule of thumb is 40% Protein, 40% Fats and 20% Carbs

This is NOT a one size fits all rule so you will need to find out what works best for you but this can be a good place to start.

3) Timing of Meals - this is important as the hypothalamus (controls the metabolism) works in conjunction with the bodies natural circadian rhythm. Eating three meals spaced with 4-5 hours between each meal allows the body to utilize calories more efficiently therefore burning more fat.

4) Periodic Cleansing - this is a great way to allow the digestive system to heal and detox if your nutrition has been off. This will also allow the intestines to be cleared out to then be ready to fully absorb the nutrients from better foods. Click Here for your FREE MOTIVATE FITNESS CLEANSE MANUAL and see how we’ve helped hundreds of people just like YOU, LOSE FAT!

5) Resistance Training - Muscle increases Basal Metabolic Rate period! You can do all the cardio and HIIT you want but at the end of the day, the only way to increase your BMR is by building some muscle. In fact, research shows that daily energy expenditure can become constrained so if you want to increase your metabolism you must build some lean weight.

6) Counting Calories - by following the above rules, this almost has no bearing. When your body is functioning properly and hormones such as Leptin and Insulin are in check, hunger urges decrease and the hypothalamus will self regulate (maintain homeostasis) as that is what it's supposed to do. Therefore, there is no need to count calories. Granted, if you overeat (vacation, parties, etc...) you'll most likely gain fat. However, by getting back on track and following the above rules, your metabolism will kick up to burn the extra calories in order to maintain homeostasis.

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