{"id":7535,"date":"2021-04-23T12:36:46","date_gmt":"2021-04-23T12:36:46","guid":{"rendered":"https:\/\/calisthenicsnerd.osmiumweb.com\/how-to-lose-fat-the-most-efficient-way\/"},"modified":"2026-03-11T09:15:01","modified_gmt":"2026-03-11T09:15:01","slug":"how-to-lose-fat-the-most-efficient-way","status":"publish","type":"post","link":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-lose-fat-the-most-efficient-way\/","title":{"rendered":"How to Lose Fat – The Most Efficient Way"},"content":{"rendered":"\r\n

Fat is seriously harmful<\/strong>, not only for your looks and body composition, but most importantly for your health.<\/p>\r\n\r\n\r\n\r\n

It is a major risk factor for type 2 diabetes, heart disease, and many other conditions. Also, obesity is the single most frequent underlying condition, associated with COVID-19 deaths<\/strong>.<\/p>\r\n\r\n\r\n\r\n

So, people with excess fat are generally at an increased risk.<\/p>\r\n\r\n\r\n\r\n

Burning off excess fat can be quite challenging, yet achievable, if you implement the following tree rules in your every day life<\/strong> and avoid the nutrition myths<\/a> some “experts” try to sell you…<\/strong><\/p>\r\n\r\n\r\n\r\n

First of all, you need to eat in a<\/strong> caloric deficit<\/strong>. Secondly, you need to increase your activity level.<\/strong> And lastly, you need to eat enough protein<\/a>!<\/strong><\/p>\r\n\r\n\r\n\r\n

1. Eat Less Calories Than you Burn<\/h2>\r\n\r\n\r\n\r\n
\"a<\/figure>\r\n\r\n\r\n\r\n

This is the most important rule you need to follow. Eating fewer calories than you\u00a0burn will cause weight loss, there is no way around it. <\/strong><\/p>\r\n\r\n\r\n\r\n

Once your body’s energy needs are met, extra\u00a0calories\u00a0are stored for future use \u2014 some in your muscles as glycogen, but most as fat.<\/p>\r\n\r\n\r\n\r\n

Thus, you need to calculate your maintenance calories<\/strong> and then drop down to about a 500 calories deficit.<\/strong><\/p>\r\n\r\n\r\n\r\n

Pro Tip<\/span>: Don’t forget to calculate liquid calories too! Things like smoothies, cocktails or other beverages contain a lot of calories and are often neglected.<\/strong><\/p>\r\n\r\n\r\n\r\n

Pro Tip<\/span> 2<\/span>: Use Intermittent Fasting<\/a>. Having fewer meals during the day makes counting calories easier!<\/strong><\/p>\r\n\r\n\r\n\r\n

Why 500 Calories and Not More?<\/h3>\r\n\r\n\r\n\r\n

Because if you drop more, you’re going to feel deprived<\/strong> and won’t be able to sustain the deficit for long<\/strong>. And even if you manage to do so, your body is going to get used to it and you would have to drop even more.<\/p>\r\n\r\n\r\n\r\n

So, it is better to start with a smaller deficit and progress gradually.<\/p>\r\n\r\n\r\n\r\n

Now, what will happen to your body if you start eating 500 calories less per day for one week? You will end up with a deficit of 3500 calories\/week, which is approximately the equivalent of 0,5 kilograms.<\/p>\r\n\r\n\r\n\r\n

Consequently, from just that 500 calorie deficit, you’re looking at half kilogram of weight drop in one week!<\/strong><\/p>\r\n\r\n\r\n\r\n

What are Maintenance Calories?<\/strong><\/h3>\r\n\r\n\r\n\r\n

Simply put, maintenance calories are the number of<\/strong> calories your body needs to carry out everyday functions. <\/strong><\/p>\r\n\r\n\r\n\r\n

These essentially include bodily functions, like digestion, plus every day activities like walking to the grocery store or climbing the stairs.<\/p>\r\n\r\n\r\n\r\n

How do you Calculate your Maintenance Calories (TDEE)?<\/h3>\r\n\r\n\r\n\r\n

So, your maintenance calories is basically the amount of energy your body burns daily. Alternatively, this is called Total Daily Energy Expenditure<\/strong>\u00a0(TDEE).<\/p>\r\n\r\n\r\n\r\n

In order to calculate your TDEE you will need to know two variables:<\/p>\r\n\r\n\r\n\r\n