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    How to lose fat

    Posts: 399
    edited January 20 in Health and Weight Loss
    1. Lift Weights at least 3 times a week
    2. Eat 1g of protein per lbs of LBM
    3. Adjust calories to lose 1lb to 2lbs per week

    Edit: typos yet again...ughh

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    • Posts: 573 Member
      Working on this now. Have some areas I want to firm up.
    • Posts: 399
      Oh well, I guess people don't like simplicity.
    • Posts: 38,442 MFP Moderator
      Technically the first 2 are not necessary to lose fat, only the third is. The first two are for lbm retention. :laugh:
    • Posts: 399
      Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:
    • Posts: 3,400 Member
      Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:
      No, you would lose weight and fat. The difference is your weight loss won't be exclusively from fat.
    • Posts: 10,161 Member
      What about the toxins??
    • Posts: 391 Member
      Well that seems too easy. It can't be right.
    • Posts: 38,442 MFP Moderator
      Exactly!^^ Because without those two, you would lose weight and not fat. :bigsmile:

      Either way, you still lose fat.
    • Posts: 39 Member
      Best fat burn workout is WALKING on treadmill at 13-15% incline....keeps your heartrate consistently in your fat burn zone.
    • Posts: 399
      show previous quotes
      No, you would lose weight and fat. The difference is your weight loss won't be exclusively from fat.

      The whole point of this thread is to lose fat.
      The first two rules are in place to ensure that you are ONLY losing fat and not lbm. Again, without the first two rules you would lose weight (which includes water/muscle/fat..etc)
      I'm not particulary interested in getting into a debate difference about weight loss vs fat loss because I agree with you.
    • Posts: 399
      What about the toxins??

      What about them?
    • Posts: 38,442 MFP Moderator
      Best fat burn workout is WALKING on treadmill at 13-15% incline....keeps your heartrate consistently in your fat burn zone.

      I would say you need to define best. Because I can burn a ton more calories doing HIIT than steady state cardio and a much shorter period of time.
    • Posts: 10,161 Member
      Best fat burn workout is WALKING on treadmill at 13-15% incline....keeps your heartrate consistently in your fat burn zone.

      My favorite fat burn workout is sitting on my butt all day.

      A couple hours walking on a treadmill burns a couple hundred calories. Sitting on my butt all day burns like 2000! Now THERE'S a fat burn workout.
    • Posts: 399
      show previous quotes

      Either way, you still lose fat.

      But the goal here is to EXCLUSIVELY lose fat.
    • Posts: 10,161 Member
      show previous quotes

      What about them?

      They're preventing me from losing fat! Right?
    • Posts: 399
      show previous quotes

      They're preventing me from losing fat! Right?

      I'm not sure where you're going with this?
    • Posts: 38,442 MFP Moderator
      show previous quotes

      But the goal here is to EXCLUSIVELY lose fat.

      Even with your goals, it doesn't guarantee only fat loss. Even with heavy lifting and all HIIT, you still have the ability to lose lbm. A lot of it depends on how much you have to start with.

      I do agree with you but it's very subjective to fully receiving those results.
    • Posts: 399
      show previous quotes

      Even with your goals, it doesn't guarantee only fat loss. Even with heavy lifting and all HIIT, you still have the ability to lose lbm. A lot of it depends on how much you have to start with.

      I do agree with you but it's very subjective to fully receiving those results.

      First, I never said anything about HIIT. I don't do cardio. I agree with you about having the ability to lose lbm, everyone also has the abitlity to lose lbm gain lbm and lose fat and store fat daily. This amount is so minimal I won't matter in the long run. Try not to think about it too much. Its not subjective at all, I look the way I do because I follow those three rules.
    • Posts: 278 Member
      I like the simplicity of the Topic starting post. Eat less calories than you burn = weight loss. Then your body's hormonal state comes in to play but for 90% of the people on here doing what the OP said is a great starting point.
    • Posts: 10,161 Member
      You guys basically agree and are arguing over terminology.

      Let me help:

      Griffin220x meant "follow these 3 steps to lose fat and preserve lean mass as much as possible."

      Are we happy now?
    • Posts: 399
      Thank you^
    • Posts: 35,719 Member
      3. Adjust calories to lose 1lb to 2lbs per week

      I thought a small deficit was best for fat loss?
    • Posts: 480 Member
      What happens if you only do weights 2x per week?
    • Posts: 399
      show previous quotes

      I thought a small deficit was best for fat loss?

      For some that is small. Depending on how much fat you need to lose.
    • Posts: 399
      What happens if you only do weights 2x per week?

      Dunno, I've never tried it. :bigsmile:
    • Posts: 35,719 Member
      show previous quotes

      For some that is small. Depending on how much fat you need to lose.

      If you are healthy weight, but want to lose fat?
    • Posts: 32 Member
      Best fat burn workout is WALKING on treadmill at 13-15% incline....keeps your heartrate consistently in your fat burn zone.



      Wow! I just posted a question concerning this. When I walk on the treadmill at a 15% incline...i am working HARD! lol.. huffing..puffing..etc.; however, when I run/walk on the treadmill...I am working hard...but I am not dying like I am when I do hills. Here is the kicker though...my HRM states I burned more calories with the run/walk than the harder hill walking (both done for same length of time)
    • Posts: 399
      show previous quotes

      If you are healthy weight, but want to lose fat?

      My goal is single digit bodyfat 7-8%

      Before I was 20lbs heavier and still was in a healthy range but I did not look or feel good about myself.
    • Posts: 35,719 Member
      show previous quotes

      My goal is single digit bodyfat 7-8%

      Before I was 20lbs heavier and still was in a healthy range but I did not look or feel good about myself.

      I mean, if someone is healthy weight but wants to lose fat, isn't 1-2lbs too aggressive?
    • Posts: 22 Member
      Have you tried intermittent fast 16 fast 8 hour feeding window. I incorporated this and I am burning fat faster then I am losing weight I lift heavy 3 times a week and the results are awesome. Maybe you should try it you wont lose any muscle HTH :)
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