Fat loss reality
The real truth about fast fat weight loss
Food & Meal Examples
Complete examples of what kind of food you should eat to achieve your results.
Guaranteed Results
Learn how to effectively track and follow your results. Some of you may be surprised as to what they will find here.
Custom Plans
Find your free custom plan in our program section and start working on your diet tomorrow.
Understand the Truth about Fat Loss
FatLossReality.com is a website which is offering free information to help people worldwide understand the truth about fat loss.
There are so many non-sense sayings about losing weight. This website aims at giving you the basic knowledge about what really works and how to lose weight safely, effectively and keep it off forever.
It is time to understand that all those magic diets that exist and that promise you to lose so much weight so fast are just big scams and will eventually try to take all of your money. The key to fast fat weight loss is eating the right way in order to send the good signals to your body. This website will teach what to eat, why to eat it and how to shrink without losing any muscles. If you follow these simple rules, you will be burning more and even build some lean mass.
Again, the key to success is to stick to your plan, avoid stupid fast diets and monitor your results in an effective manner.
The best way to use this website is to start by going through all the sections on the left one by one. You will then have learned the basics. On top of the website you will find the main nutrition, sports and program pages. These will be more detailed but I suggest you begin with the basics.
How to Lose Weight?
Follow these steps in order to lose weight effectively
Losing weight and burning fat the right way is not about a 3 day diet, fancy “revolutionary” diet nor starving yourself. It is about understanding what to eat and why to eat it. Believe me, if you eat the right way, you will be able to eat a LOT while burning fat easily.
Step 1 : Ask yourself why you want to lose weight, are you truly motivated or will you quit after 3 days ?
Step 2 : Ask yourself what are your goals ? Get fit forever or lose 10kg in 10 days with a magic diet ?
Step 3 : When you are decided, learn the basics of nutrition. It’s really simple.
Step 4 : Take “Before” photos from the front AND from the side
Step 5 : Eat the right way
Step 6 : Track your results after one month – (see next section)
Step 7 : Take an after photo
Step 8 : Be happy, have one nice dinner as a reward and stick back to the plan for the next month
Step 9 : Repeat all over again
How to Track Your Results
Forget the scale! It is a liar!
When it comes to tracking your results, you should absolutely forget the scale. Why ? Simply because of body composition. Most people have a lean mass deficit, by eating well, you will lose fat, but gain some lean mass at the same time. So for example, if you lose 4kg of fat and gain 2kg of lean mass, you will only have lost 2kg (-4kg+2kg) according to you scale while in reality you will have burnt 4kg of fat. Moreover, if you eat bad, you will maybe lose 4kg on the scale but actually having lost 3kg of lean mass and 1kg of fat.
So what is the solution ? Forget thinking in terms of scale but track your results in term of body fat percentage. There are multiple ways to track the body composition. Some are not accurate for example, impedance scale unless they are very expensive, some are really accurate but are too expensive like Hydrostatic weighing. If you have the opportunity to use this and can afford it, do it otherwise you have other cheaper solutions.
The importance of taking photos
While you may think that it is hard to see results on photos, I can assure you that if you lose only 2-3kg of pure fat, it will show on photographs. It is essential to track your results with photos.
Using Fat Calipers
The best and cheapest alternative is using calipers to track your body fat percentage. Get someone to help you take your measurements (some gyms offer this service but be careful to always have the same person taking results as they can vary), or take these measurements yourself. You will then know your body fat percentage. When the measurements are taken correctly, calipers have an accuracy of around 1% which is very good.
Using measurement tape
Calipers are great but if you really have a lot of fat to lose you will have to begin with tape measurement. Even if you don’t have so much to lose it is great to track results. Everybody loves knowing that they lost a few cm/inches.
How to get results ?
Results are what we are all aiming for but you need to come to realize that you will not get them overnight. They will come from the following:
Food Selection
Eating the right foods and in the right amounts is the only way to achieve long lasting results.
Sports & Exercise
Food is the primary reason of fat loss but sports can greatly increase your results and also tone your body.
Vitamins & Supplements
While there is no magic pill, some supplements can help with your fat loss journey.
Fat Tracking
Monitor not only your weight but most importantly your body fat percentage.
Basics of Nutrition
Understand the basics of biochemistry
In general, the world of nutrition looks so complicated and it can seem like it is a real challenge to understand the truth about fat loss. What works ? Every year there is a new diet, new trends, new “things” that “work”. The truth is, there is no MAGIC diet nor is there a MAGIC supplement. Rest assured that the day it will be available, you will be informed about it.
Now think about it from a bigger picture. There has never been so MANY diets, so many diet friendly products in the supermarkets but still, as of today, obesity is the fastest growing epidemics in the world. Nothing is clear about these products and diets. Everything is different, and you can hear 2000 different versions of what works. I will tell you now, even if you choose to not follow what I will teach you, ONLY real food will be a sustainable choice. Temporary diets is for people who need to lose 1 or 2 kgs. For the rest, you need to redefine your nutrition patterns.
What do I need to know ?
I don’t want to be too precise because most people don’t care about biochemistry, find it boring, too difficult and want straight facts. If you want more information, find a good biochemistry book and research how nutrients are processed in the body.
Long story short
Long story short, you need to eat protein to sustain AND build muscles and twice as much carbohydrates in order to bring energy to your muscles, brain and body in general. To give a precise example, imagine your body as a car, proteins are the body of the car and carbohydrates are the fuel.
As you understood we left out FAT here. Why ? Simply because with proteins and carbohydrates, your body is able to convert them in almost EVERY FAT your body needs. Your body is able to synthesize every fat it needs except 2 of them : Omega 3 and Omega 6. This is why you need to eat fatty fish once or twice a week and if you don’t like fish, take Omega 3 supplements.
Bottom line : Avoid fat at ALL COST BUT eat enough of essential fatty acids (omega 3 and 6) from fish like salmon or nuts
What is the diet then?
First of all, we shouldn’t really talk about a “diet” but about a way of eating. If you have only 2kg to lose, you can use fancy diets and lose weight the wrong way. But if you have a lot more to lose, the only way to achieve results that will be long lasting is to understand how and what to eat and make it your new eating habit.
What to do then ?
By now, you will have understood that the real enemy is fat, bad fats and that protein are allies as well as carbohydrates (if not consumed in crazy amounts). The recipe for successful fat loss is easy : lower caloric intake + good eating habits (ban maximum fat) = incredible results in fat loss AND in lean mass gain (if you eat enough protein), which is what makes people sexy (low fat, high lean mass).
Diet, as simple as it can get
Concerning calories, you should reduce your caloric intake by more or less 25%. This means if you caloric need is 2500, then you should eat 2500 * 0.75 = 1900 kcal per day. If you are afraid of losing lean mass you can reduce by 15-20% but your results will be slower. Also if you have a lot to lose you can reduce your caloric intake by 30-35% at first but don’t reduce it too much, you will be too hungry and you will lose lean mass.
The aim of the diet is to eat no more than 20 grams of fat per day. It is difficult because fat is everywhere so you will have to learn how to read labels properly.
As for the diet, you will find excel files in the program section in order to make your diet easier for you.
Counting Calories
Counting calories is hard… except no, it’s not!
Once you get used to it, counting calories is not that difficult. You just need to count them in round numbers and everything becomes simple. Count them by 50, 100 or 200. Plan your meals that way and after a few times only you will KNOW without having to check how many calories are in your food.
What do I mean ?
Because an example is worth a hundred words, let me give you an example with a meal. Let’s say you are on a 2100 kcal diet. You could eat 400 kcal for breakfast, 200kcal for a snack, 700 kcal for lunch, 100kcal for another snack and 700 kcal for dinner.
Let’s plan a simple, typical lunch for working people : a sandwich.
- 140gr of Baguette is worth 400 kcal
- 100gr of chicken or non-fat ham is worth 100 kcal
- Very light mayonnaise or low fat cottage cheese is 100kcal
- One boiled egg in slices is less than 100kcal
- Lettuce and spices are so low in calories they don’t have to be counted
Here we are, 700 kcal meal. Was it difficult ? No and once you have done it once or twice it becomes natural and you don’t even have to think anymore.
What is important to notice here is that you will need to buy an accurate scale to weigh your food. It is essential, simple and effective. You can already find some good ones at around 20 €.
Meal Examples
Here under, you will find a typical example of a day on this “diet”. This is based on a person needing 2500 kcal a day and on a 1900 kcal diet. This is just an example and the possibilities are endless, you just need to have a little imagination.
Breakfast: 400 kcal
- 2 scrambled eggs : 200 kcal
- 35gr of bread : 100 kcal
- 200ml of orange juice : 100 kcal
Lunch: 700 kcal
- 140gr of Baguette is worth 400 kcal
- 100gr of chicken or non-fat ham is worth 100 kcal
- Very light mayonnaise or low fat cottage cheese is 100 kcal
- One boiled egg in slices is less than 100 kcal
- Lettuce and spices are so low in calories they don’t have to be counted
Snack: 300 kcal
- 200gr low fat greek yoghurt : 100 kcal
- 100 gr of low fat ham : 100kcal
- 35gr of bread : 100 kcal
Dinner: 500 kcal
- 200gr of chicken breast without skin : 200 kcal
- 250gr of water boiled potatoes : 200 kcal
- 300gr of green beans : 100 kcal
Total day of : 400+700+300+500 = 1900 kcal
Sports to boost your results
Sports is definitly a way to improve your results and to achieve your goals faster. But always remember that the diet is the most important. If you think that you can do sports and then eat bad food, you will never lose weight. It is sustainable for maintenaning your weight but not for fat loss.
More information on the sports page
Supplements
Do supplements work?
They are a big debate in the fat loss industry. So many advertising, new products coming out every year who claim to be revolutionary. Well concerning all of this I will explain myself and I will give you a straight answer : YES and NO.
YES, they do work!
In fact, some supplements can help you in losing weight, burning fat or give you better performance for sports but what is their impact, their effect on health and their efficiency ? Magic pills do not exist and when they will, believe me you will know. Talking about a fat loss result, supplements can maybe help you burn 1-2% more fat. That’s 10-20gr on a full kilogram of fat. Is it really worth taking dangerous supplements ? In my opinion NO, but you be the judge.
NO, they do not work!
Looking at the bigger picture, supplements don’t work because as I just said, the amount of fat that can be burnt through supplements is ridiculous and it is not the supplement that will give you the result, it’s the diet and the sports.
What are the safe supplement ?
In my opinion, you should definitely stick with the natural supplements. Anything chemically processed should be avoided. The best of all is Green Tea. It should be drunken in big quantities, especially when doing sports because theophyllin helps your body in breaking triglycerides (big fat molecule) into smaller monoglycerides that can easily get out of your cells in your bloodstream and be burnt. Also the effect of this tea caffeine boosts your metabolism and gives you more power during sports.
Other natural supplements could be pepper or tabasco, ice-cold water, forskolin or anything that can boost your metabolism a bit. But remember, supplements are only a very tiny help and you should rather focus on your diet and make some sports.
The Yoyo Effect
What it is and how to avoid it.
There are two parts which result in this so called effect and it is important to understand them if you want to understand the truth about fat loss.
There is a psychological part and a physical part. The psychological part is obvious whereas the physical one is less known. Understanding these concepts will prevent you from experiencing this feared result.
Psychological
This is a fairly simple result. Most people going on a strict hypocaloric diets end up frustrated after some time and when they decide to take a break, they will probably eat much more than what they should eat and thus gain all of their weight back on. A caloric deficit is essential in order to burn fat BUT it should not be extreme.
Physical
On the physical level it is essential to know that losing weight is not fair. Some people lose it much faster than others BUT you have to remember that losing extreme amounts of weight very fast is NOT losing fat. Indeed it is IMPOSSIBLE to lose 1kg of fat per day or even in two days like a lot of crazy diets make you believe. Nevertheless if you stop eating or have a very restricted diet, you might lose 10kg easily but the problem is that it will not be fat in majority, it will be water, muscles, skin collagen that is to say, lean mass. Your body needs this, so as soon as you eat “normally” you will gain all of this back. Again losing weight too fast is the certain road to failure.
Download our free eBook
If you read all of the information on the home page, you already know the basics to start losing weight.
If you didn’t have the time or want to get a clean copy of all the basic information available in the first part of the website, I give you the opportunity to download the FREE FatLossReality ebook.