Three Practices to Reduce Your Body Fat by 20%

Losing body fat often feels like a simple equation: eat less and move more. Yet, many struggle with this seemingly straightforward task. The challenge lies not just in the act of dieting but in the habits that come along with excess body fat. These habits can make it difficult to change behaviors and adopt a healthier lifestyle.

This blog post will explore three significant habits that keep many individuals stuck at 20-30% body fat. By addressing these habits, you can set yourself on the path to achieving a leaner physique.

Understanding First Principles of Fat Loss

The first step to overcoming bad habits is to focus on what genuinely matters in fat loss. Many people divert their attention to gimmicks and complex diets, which can make the process feel overwhelming and unmanageable. Instead, embracing first principles of fat loss can simplify your approach.

First principles thinking involves breaking down a problem into its basic components. For fat loss, there are two fundamental principles to consider:

• Negative Energy Balance: To lose fat, you must reduce your overall energy intake. This means consuming fewer calories than your body burns.

• High Protein Intake: To maintain lean muscle while losing fat, aim for a high protein intake. This not only helps preserve muscle but also keeps you feeling full, making it easier to adhere to a calorie deficit.

All diets—whether it's keto, paleo, or intermittent fasting—ultimately seek to create this calorie deficit. Your success hinges on choosing a method that you can stick with consistently. If you're unsure where to start, consider tracking your food intake and weight using an app like MyFitnessPal for two weeks. If you’re not losing weight, start reducing your calorie intake until you reach a deficit.

The Impact of Alcohol on Your Diet

The second habit that can impede fat loss is alcohol consumption. While many enjoy unwinding with a drink, alcohol is calorie-dense and can lead to poor food decisions. One shot of liquor can average around 100 calories, while a glass of wine can be about 125 calories, and a beer can reach 150 calories.

Alcohol can compromise your willpower, making it more likely that you'll indulge in unhealthy food choices. One poor decision can lead to another, resulting in a cycle of overeating that can last beyond just one night. After a night of drinking, many find themselves less motivated to stick to their calories and may skip the gym the next day.

To simplify your fat loss journey, consider eliminating alcohol for a period. This can help you focus on establishing consistent eating habits without the temptation of drinking.

Emotional Eating and Food Relationships

The third bad habit is what can be described as an unhealthy relationship with food, where every occasion becomes an excuse to indulge. Celebrating with food, coping with stress through junk food, or rewarding yourself after a workout can lead to overeating.

This cycle of emotional eating is unsustainable and can hinder your progress. Instead of relying on how you feel to dictate your food choices, it's crucial to implement rational decision-making into your eating habits.

Think of your calories as a limited budget. Just as an investor seeks the best returns on investment, you should aim to maximize your enjoyment from food while staying aligned with your fat loss goals. For example, if you know you have a social event on Friday that requires extra calories, you can reduce your intake earlier in the week to save for that occasion.

Patience is vital in this process. Avoid getting caught in the cycle of undereating and then overeating. The key to success in fat loss is consistency, so find a balance that allows you to enjoy food while still progressing toward your goals.

Getting below 20% body fat requires a thoughtful approach to diet and lifestyle. By understanding and applying the first principles of fat loss, controlling alcohol consumption, and building a healthier relationship with food, you can break free from the habits that keep you from achieving your goals.

Remember, the best diet is the one you can stick with. Focus on these three habits, and you'll be well on your way to reaching the lean physique you desire.