One of the most important ways to obtain fat loss is to create a caloric deficit.
The best way to do this, is to know where you are starting. Meaning how much on average are you eating daily. If you don’t normally count calories, it is hard to know if how much you are overeating (or if you are undereating). Without knowing that number it is going to be hard to gague where to go to be in a deficit. Sure if you KNOW you are eating 4 bags of chips, 2 loaves of bread, 3 tubs of peanutbutter, and 2 half gallons of ice cream, then just cutting back could help you start to lose body fat – but let’s face it, most of us are not that extreme! So knowing where we start, will help us know where we need to make adjustments. It’s not comfortable sure – but it is helpful and will help us get to where we want to be.
So how do you figure out where you currently are calorie wise… log all of your food you eat into an app such as my fitness pal for a period of time. It could be anywhere from one week to one month. If you track for just a day or two – it will not give you an accurate calorie average. Once you have your average calories you eat in a time period you can calculate your calorie goal by looking up IIFYM on bodybuilding.com and calculate your macros.
Once you have your macros and calorie goals you can start to see where you have been overeating or undereating. This is just a tool to use to try and get your caloric intake back under control.
Once you start to eat in a caloric deficit and start to make healthier habit choices in your diet, you will start to notice OVER TIME that your total fat loss will increase and you will start to shed weight.