Instead of using the term "Losing Inches", use "Losing Bodyfat", because it's not inches that you're losing, it's bodyfat. And the only way to lose it, is by creating a caloricic deficit. One common misconception about losing fat is the idea that you can target where you want to lose it. People think by exercising a specific muscle group of their body (ab exercises for example) they will "lose inches" in that region. This certainly isn't the case.
What is a Caloric Deficit?
A caloric Deficit simply means consuming fewer calories than your body burns throughout the day. Therefore it is essential to know roughly how many calories you're taking in on a daily basis. Losing inches (or body fat) becomes difficult if you neglect to do this.
How do I know how many calories to consume?
How many calories your body burns in total throughout a 24 hour time period is called your metabolic rate. There are two distinct factors that determine your metabolic rate:
- Basal Metabolic Rate (BMR) - This is the amount of calories your body burns while at rest during 24 hours.
- Activity Level - This is how many calories your body
burns through intentional physical activity. Every movement in your body
requires energy (calories). That's why exercising is a great way to lose
fat, because of all the intense movement, it requires energy which is
taken from fat stores in the body!
If you wish to know your metabolic rate, click here to take our physical analysis and it will give you a good estimate.
Aside from knowing your metabolic rate, you need to make sure you have the sufficient amount of macronutrients (protein, carbs, and fats). Generally for Losing inches (or body fat), unless you have a significant medical condition, you should follow a 10%-15% fat, 40%-50% carb, and 30%-40% protien ratio. And these calories should consist of GOOD calories (complex carbohydrates and unsaturated fats).
Diet alone can help lose inches, but combine it with an exercise routine and you'll be on your way to a beach body in no time! Cardiovascular workouts coupled with resistance training is the ideal combination.
Our Fitness Trainers can prepare a customized fitness plan (workout and diet) to help you lose those inches! Take our free physical analysis to learn more.