For as long as I have been in the fitness industry or simply interested in fitness, there has been a myth circulating that meal frequency will help you with fat loss, and even in my younger days I too fell into this trap.
So to set the record straight that is b*llsh*t.
Whether you’re eating 3, or 8 meals a day, it won’t make a difference. Number one rule of fat loss is to get your body into a calorie deficit. That means choosing how many meals suit your lifestyle and consuming less calories than your body is burning per day. For all those that barely have time to throw a quick dinner together in the evening – getting 8 meals per day in, is just not realistic or practical.
So to the average individual looking to lose fat. Calories are calories! It doesn’t matter what time of day you consume them. From my experience I know what some of you are thinking, the reason you lost weight, was because you stopped eating after 6pm. This has nothing to do with the time of day, but everything to do with the fact you put yourself into a calorie deficit, by not ‘binge-eating’ at night.
So if you get home late from work and need to eat your 600 calorie dinner! Do it. Just make sure you’ve factored that into your daily calorie intake.
Although eating clean does hold a lot of benefits in obtaining a healthy, great body. You can still lose fat with an ‘unhealthier’ lifestyle, and feel great about it (compared to your robotic, social media crazed, clean eating friend). Just ensure you put your body into a calorie deficit, and make room for some naughty treats within that window – you will still burn fat. You will also be much happier than your crazy ‘clean’ eating friend, because you won’t be secretly binge eating, or constantly tempted by everything that tastes nice!
You need flavour in your life!
*to note: by ‘unhealthier’ I mean keeping a balance of good calories and not being afraid to treat yourself once in a while.
Fat Burning foods
Fat burning foods do not exist – there are a myth! They were designed by fitness / well-being magazines to fill up their pages when they run out of content to show. You know the pages – a recipe or two that include ‘so called’ fat burning food ideas to help you lose ‘2 stone in 2 days’ (if only it was that easy, am i right?).
I’ll say it again and again, but the only thing that will burn fat is putting your body into a calorie deficit. Just to fill up my content ‘fat burning supplements’ do not work either, they are just mostly loaded with stimulants, put together to make you run around like a headless chicken.
There are also myths around combining certain foods, or cutting out certain foods completely – that will maximise your fat loss ‘diet’. That is simply not true at all!
You can eat any food combinations together and still lose fat, as long as your body is in a calorie deficit.
So if you fancy a burger for breakfast (approx. 800 calories). Fine. But factor it into your whole day’s calorie allowance!
To sum up…
- If you haven’t figured it out by now, as long as you can get your body into a mild calorie deficit (MILD DEFICIT, NOT STARVING YOURSELF) you will be losing weight.
- Don’t be a robot and live a little!
- If you want to burn mostly fat, include a good amount of protein into your daily meals which will help maintain muscle mass and burn a good percentage of fat.
- Exercise does help, especially weight training, to maintain muscle mass and give you shape when all this weight starts coming off.
- Drink loads of water, at least 2 litres a day, it does help everything – from fat loss to skin appearance.
I hope this blog helps to bust some myths flying around about fat loss.
Any question as always, get in touch.
Image source: http://physiqonomics.com/fat-loss/