Turning the Tide: How to Shed Body Fat…Without Trying Too Hard

I used to lose weight the wrong way--by starving myself, and doing cardio.  This is the formula for breaking down muscle tissue and becoming skinny-fat.  Our bodies will not let go of stubborn body fat unless we have plenty of muscle.  And, even with resistance training, the body cannot build muscle without adequate protein intake and calories.  It’s pretty simple now that I know how!  

This year I have learned a lot about losing weight the right way.  My new formula: Build/preserve muscle mass and burn body fat!  I put it to the test by entering a bodybuilding competition.  To feel confident standing on the stage in front of a row of judges (scrutinizing my butt!), I burned 12 pounds of body fat during a 16 week prep.  My final weight on show day was 118 lbs.  At the start of my show prep (diet), I didn’t have to try too hard to shed body fat.  Here are a few starter strategies I use to get the tide turning to shed body fat.

1. Know Why.  Why do you care about shedding body fat?  Your reasons have to be important enough to inspire you when you are bored or uncomfortable.  You have to care enough to stop the mindless snacking.

2. Have a Plan.  What plan will you commit to and follow?  Know when you are starting, what you will do, and how you will know you have finished.  Let someone else know about it so that you are accountable.  Most of us can endure a little suffering if it has limits.    

3. Narrow your Window of Eating.  Also known as “intermittent fasting,” it keeps the boundaries of eating simple.  Ever notice that you may not be so hungry in the morning, but once you start eating, it’s harder to stop?  Or how about nighttime comfort snacking, after a challenging day, when willpower has long since left?  But what if you only eat from, say, 10 AM to 8 PM?  The idea here is that if you have a shorter window of eating, it’s easier to eat less.   

4. Use an Add-In Approach.  Rather than focusing on what you have to give up, focus on what you will add.  Some helpful add-ins are water, protein, and vegetables.  Protein and fiber are very satisfying, so you don’t feel hungry.  And sometimes hunger is really thirst.  Drink up! 

5. Know your Weaknesses.  Address them proactively.  How will you sabotage your plan?    Plan around your weaknesses.    

How does this really work?   Let’s take my real-time example.  I have a powerlifting meet on December 5th that I need to make a 60 kg (132 lb) weight class for.  The official weigh-in is the evening before.  The clock is ticking.  I have less than 30 days.  This morning I weighed myself at 131 pounds.  In the evening, after eating and drinking all day, I am generally several pounds heavier.  I have been on a gaining spree (known as “bulking” in the bodybuilding world) since late July (my bodybuilding show).  Yes, I am sure I have been building muscle too (maybe as much as 3 pounds!), but most of the gain is body fat.   I know that, unless I make some changes, I will blow right by the weight class I signed up for, probably next week, at the rate I have been going!  

I am motivated to turn the tide.  Here is my plan: 

Step 1 My why:  I am picturing myself getting on a scale in front of a grumpy official from the meet, on the evening of December 4th, a little under 4 weeks away.  I simply must make my weight class, it’s important to me.   

Step 2 Start date--November 8th.  My plan will extend through my weigh-in on December 4, 2021.  Since the metric here is weight, I will weigh myself each morning, after using the toilet, and record it.  I will also check my weight now and then in the evening.  I will tell my spouse, Vicki, my plan.  On Sundays, I will look at my progress, and tweak the details as needed.  I want to be weighing 128 lbs in the mornings, consistently, by the end of the month.    

Step 3 I will eat between the hours of 10 AM and 8 PM.

Step 4 I will drink at least 3 liters of water per day, and add veggies to lunch and dinner.  I will eat protein at every meal.  All snacks will be high fiber.

Step 5 One weak spot (comfort eating of carbohydrates) activates when I have no veggies and proteins prepped, and there is junk food around.  I just checked my fridge.  Not great.  There is leftover birthday cake (really not good!), not many vegetables, and no prepped veggies.  I do have good protein though (tempeh, tofu, and a fresh batch of seitan) and good, high fiber carbohydrates (lentils and beans, and brown rice).  I will need to shop for vegetables today.  My favorite thing is to steam extra veggies and make a mustard and hot-sauce dressing for them, great for snacking.  I also like to have extra frozen veggies on hand (peas, broccoli, green beans, spinach, etc.) for emergency gaps in my veggie supply.  Savory baked tempeh, in strips that are fun to eat, make great high protein snacks.  I also enjoy baked winter squash.  I will bake both of these today to last into Thursday.   So, yeah, make getting the food I need easy… easier than the food I need to avoid.  

Another weakness is that I get bored with plain water.  To handle this one, on hand, I have a tasty electrolyte powder to add to my water after dinner, and I can make tea, when I am prone to snacking.  On the mornings that I have an early client, I will use vegan BCAA’s (Branched Chain Amino Acids) in my water, to consume in the hours before I eat breakfast.  I will also use a flavored pre-workout powder in my liter of water when I work out during the week, and a delicious vegan vanilla chai protein powder in water after I workout.  Keeping boredom at bay is critical to keep me motivated and engaged.

I have my reason why, my initial plan, and some accountability.  I invite you to try this out for yourself!  If you do, let me know, it would be fun to turn the tide together!