simon pellecchia coach at fitness republic ashby holding two dumbbells out to the side at shoulder height

What’s the best way to lose fat? It’s not what you think.

In my many years of being a fitness professional, that is the most asked question. Fat seems to be the most important part of people fitness journey, or should I say how to get rid of it!
Well, let me tell you, there are no magic pills, there are no special exercises, and there is not one rule that works for all unfortunately! Well, perhaps there is one rule*…but I’ll get to that later.

Losing fat makes you feel better no doubt about it, it makes you look leaner and feel fitter. It’s healthier for your body to have a good balance of muscle and fat. Too much fat can lead to
all sorts of health complications.

So how do we lose fat?

Excess Fat is stored energy. When your body has used up all of the energy it needs for its daily routine any excess will be stored for when it next needs it.
When the body doesn’t have enough energy to perform its activities it will dip into the reserves, thus you will lose fat.
So, Calorie deficit (*That’s the one rule that will work for all!) is what ultimately achieves this fat loss.

Now, the best advice I can give you is that you need find a way of finding a small calorie deficit that you can sustain for a long period of time.

In my experience most of us will try to drop too many calories in an effort to gain fast fat loss. This almost always doesn’t work in the long term as it is not sustainable. With an aggressive calorie deficit, you will often feel terrible, lose concentration, want to binge eat and generally feel quite poor whilst lacking in energy.

A small deficit is all that is needed, say 15% of your total daily maintenance amount.

Simply speaking your maintenance amount is the number of calories your body needs to maintain your current weight. The best way to find this out is to track your food intake and your weight. A period of 1-2 weeks is a good length of time to do this.
If your weight stays the same, then what you eat and what you expend is equal. If you put on weight, you’re in-taking more than your body needs, and if you drop weight then you’re giving your body less than it needs, so therefore, you are in a calorie deficit.

This sounds pretty simple, but still so many of us struggle.
Ok, so let’s take weight on the scales or the ‘sad step’ as many professionals call it!