Fat loss occurs through a process known as lipolysis.

During lipolysis, triglycerides within the fat cells are broken down, and fatty acids and glycerol molecules are removed.

The waste products from lipolysis are then exported from the body through stool, sweat, urine, and breath, so it is vitally important that you are “regular,” breaking a sweat and breathing correctly when trying to lose fat.†

As our ancestors have taught us, fat loss can only happen when less energy goes into your body than is going out.

This is known as an energy deficit or calorie deficit.

When in a calorie deficit, your body taps into its fat reserves to survive.

A calorie deficit can be achieved in two ways:

1. By decreasing the amount of food and drink entering your body.

2. By increasing the amount of energy expended through activity.

The best way to complete a successful fat loss routine is to moderately practice both.

The reason for moderation is this - fat loss will happen if you are in a calorie deficit; however, the longer you are in a calorie deficit, the slower your metabolic rate will be.†

Your body is adapting to its new amount of food, and fat loss will slow down.

To mitigate this and keep the rate of fat loss as high as possible, we like to incorporate what are known as diet breaks.

Diet breaks are breaks from the calorie deficit when you go up to maintenance calories for one week.

These should be practiced every 4-6 weeks to mitigate the adaptation of the metabolism to the calorie deficit.