I heard you wanna look all sexy. You’ve tried a lot of things. It’s not your fault. Have you tried counting calories? It’ll work. Try it.
Great post by: @soheefit
(An important reminder post!) When embarking on a fat loss mission, it's common for individuals to immediately slash calories and make a beeline for the treadmill. ALL THE LETTUCE‼️ALL THE CARDIO‼️they proclaim. 💦But this is backwards! Here's the hierarchy of fat loss:
1️⃣NUTRITION. Your diet is by far and above the most important determinant of fat loss. You could be exercising like a fiend, but you'll be spinning your wheels unless your diet is in check. Focus on total calories first and foremost to establish a caloric deficit, and to preserve muscle, consume approximately 1g protein per 1lb lean body mass.
2️⃣RESISTANCE TRAINING. You should absolutely lift weights to lean out. 🏋️♀️🏋🏻 This, coupled with adequate protein, is what's going to help you maintain (and perhaps even build) muscle so you are shedding almost exclusively body fat. Perform variations of the squat, deadlift, hip thrust, bench press, and pull-ups 2-5 days per week. 💪
3️⃣SLEEP & STRESS. Most individuals don't consider how their sleep and stress could factor into their fat loss efforts, but in fact they can be a huge hindrance if not properly managed. Not only can they affect your appetite and cravings, driving you to chow down more, but they can also throw your hormones out of whack. 💢
4️⃣CARDIO. This comes last in my book and should ONLY be sprinkled in when all other variables have been accounted for. 🏃🏃🏼♀️Most, in fact, can see incredible progress without ever adding in formal cardio (though walking regularly can be great for heart health). Cardio burns surprisingly fewer calories than most people think, and for some, it can actually increase appetite. Consider whether it energizes you or drains you and how active you already are throughout the day. If you do too much, it can decrease NEAT, which defeats the purpose of increasing energy expenditure. 🙆🏻(Of course, if you genuinely enjoy cardio, then keep it up.)
Focus most of your energies on what will move the fat loss dial.