Fat Loss Basics: Tucking Into Calories & Hunger
TL;DR (Too Long; Didn't Read)
Fat loss is relatively easy to figure out, and somewhat harder to execute.
In this issue, you’ll figure out your maintenance calories and how much to reduce your calories by in order to target adipose tissue.
And if you don’t want to do it alone, I can help. (Read to the end to see how!)
WHY
The one question I get most often, especially when it pertains to strength, is “How do I do this when my primary goal is to lose fat? I’m totally game for building muscle, but is there a way to do both at the same time?”
The other version of this I get is: “Should I lose the fat I want first and then embark on a muscle-building program?”
There persists a fear around body fat, even for a short period of time, and I hope that these Mini Pause newsletters (that you’re sharing with your friends, right?) help to educate you and shine a light on the beliefs (however correct or incorrect they may be) are driving your behaviors.
I’m a BIG fan of efficiency and momentum. Meaning, that if I’m going to dedicate resources like my attention to something, I want it to work.
Not sort-of work.
Work.
For most of us, we can think about approaching fat loss and muscle building in phases. You can, technically, build muscle in a fat-loss phase but it is orders of magnitude more difficult to do than to approach each goal separately.
If I told you to learn French and Italian at the same time–could you do it? Sure. But over time, you are going to mix up the languages. One language becomes more dominant than the other, making the weaker language more difficult to access.
The same is true for body goals. You can do them at the same time, but it will be slower.
Let’s focus on fat loss. Given that it is still January, I suspect many of you are at least slightly more interested in fat loss right now.
WHAT
So first, let’s state the obvious. Whenever we are talking about weight loss, what we really want to zoom in on is fat loss.
I’m assuming you are not trying to reduce density in your bones, weight or volume of your brain, or your muscles–all, of course, have weight to them.
It is the adipose tissue you want to get under control. Especially the adipose tissue that begins to migrate to your midsection in your 40s.
The first thing to do when embarking on a fat loss journey? Get a sense of what kind of caloric intake you currently have and ask yourself if it’s having a net zero effect on your weight.
You have to determine how many maintenance calories are required to either gain or lose weight.
There are a couple of ways to do this. The first method (1) is longer and more accurate; the second method (2) is faster and less accurate.
- Keep a food journal for one to two weeks. Literally track every lick, taste, and bite. Include the weekends and the stress eating. Everything. Because if you can see after a week or two that nothing happens to your weight, then you can accurately estimate your maintenance calories.
- Use an online calculator to estimate how many calories you burn right now, with your current level of activity.
HOW
After you figure out your maintenance calories, you can figure out how to reduce your calories so that you’re coming in with a net calorie deficit. That’s when you start tapping into stored fat as your energy fuel.
This is what fat loss entails. Weeks of a caloric deficit under your maintenance calories.
It’s boring. Sorry, not sorry.
You can start with a certain percentage below your maintenance calories. I honestly like to be gentle here, but research indicates that as long as you’re getting enough protein, you can safely decrease your calories to 25% less than your maintenance calories. I recommend something a little less than 25%, and if needed, you can ramp up.
I’m always a fan of taking a long-term view of fat loss, muscle gain, and managing things like hunger.
And you’re going to be hungry when you’re in a fat loss phase. Expect it.
What percent of a caloric decrease you can tolerate and maintain comes down to a few key things:
Is your nutrition already dialed in?
- Are you already lifting weights and eating sufficient protein?
- What’s your current body composition?
- What’s your current fitness level?
- Have you engaged in a fat loss phase previously? How successful was it?
NOW
If you have a fat loss goal this year, start here:
- Figure out your maintenance calories
- Decide by how much you are going to reduce your caloric intake
- Expect hunger with slight to moderate discomfort
If you don’t want to do this alone, I’m starting a brand new program on Jan. 14 that addresses this very issue (along with muscle-building).
You’re invited to participate in the first class for FREE.
In this 8-week program, you’ll learn you to figure out your calories, what your caloric deficit should be for you, as well as how to begin to build muscle and implement healthy habits not only for this year but also for life.
This is my first coaching cohort in over two years (!) and I’m so excited to get going again!
➡️ If you’d like to join me and a group of like-minded women, reply YES to support@drstephanieestima.com, and you’ll get all the details!
Say YES! to Feeling Younger, Energized & Stronger
YES is my new eight-week program designed to help you lose fat, gain muscle, and feel your most vibrant. We’ll focus on mitochondrial health, metabolic health, nutrition, biomechanics, and strength training specifically for women.
I'll be leading you through the program during weekly LIVE coaching calls, as well as tools and a community space for you to interact with other women.
To participate, reply to support@drstephanieestima.com with the word YES in the subject line to join the first session for FREE, and I’ll send you all the details.
YES starts with the FREE first session on Tuesday, Jan. 14 at 7 p.m. ET
- The first class is my gift to you with no obligation to continue.
- If you'd like to join the first session, but can't make that date and time, let me know in your “YES” response and I'll send you the replay.
What I Recommend
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BALANCE YOUR HORMONES
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➡️ Click HERE to register for the FREE Menopause Redefined Summit, happening January 21–24, 2025.
EVEN BETTER! Premium Membership
HERE'S WHAT'S NEW for members this week:
🧬 Dr. Stephanie gets (quite) candid about obesity and genetics in her SOLO episode.
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