FAT LOSS Blue Print. Evidence-Based Fat loss isn’t just about the mirror-If you understand the WHY, It’s easier to commit to the HOW…
- Tracy Dixon Mind & Body Fit
- Jul 19
- 2 min read
Let’s get a deeper understanding of nutrition, body composition change.
How you can shift dangerous body fat.
Blueprint here…
WHY FAT LOSS MATTERS:
Beyond the mirror!
Body fat isn’t just about aesthetics. It’s about living longer & ageing well.
Excess body fat is linked to chronic diseases.
What’s healthy & what’s not?...
HEALTHY BODY FAT RANGES:
What is considered ok?
Visceral fat (dangerous stuff around your organs)
Men <10%
Women < 10/12%
Subcutaneous fat (under your skin)
Men 10-20%
Women 20-30%
(Gallagher et al, 2000; NIH, 2023)
What are your risks when your body fat is above top range?...
HEALTH RISKS OF HIGH BODY FAT:
Especially excess killer visceral fat!
1. Insulin Resistance & Type 2 Diabetes
2. Cardiovascular Disease
3. Chronic Inflammation
4. Cognitive Decline & Dementia
5. High Blood Pressure
6. Hormonal Dysfunction
7. Increased Cancer Risk
8. Sleep Apnea & Sleeping Disorders
9. Joint Pain & Osteoarthritis
10. Reduced Immune Function
HOW TO REDUCE BODY FAT:
Backed by science- no fads or tricks just solid strategies for success.
Get lean the safe, healthy & sustainable way:
1- Create a small sustainable calorie deficit
Reduce by 300-500 calories a day
(Hall et al, 2011)
.
2- Eat more protein
1-2.2g/kg of body weight to preserve muscle mass
(Morton et al, 2018)
3- Do progressive Strength Training Programme
Combine with High Intensity Interval Training as a winning combination.
Group workouts to music enhance consistency, motivation & produce better results.
(Westcott, 2012; Carron et al., 1996)
.
4- Sleep 7-9 hours
Lack of sleep impairs fat loss & increases cravings.
(Spiegel et al., 2004)
.
5- Manage stress
Chronic stress = more cortisol = more dangerous visceral fat.
(Epel et al, 2000)
.
6- Track your progress beyond the scales
· Inches
· Clothes
· Photographs
· Strength
· Energy levels
FINAL THOUGHTS & TIPS:
Your Fat Loss Blueprint is a powerful step forward. Having a plan is only half the journey.
Now it’s time to take action, stay committed & bring your vision to life.
Here’s my final thoughts & tips on how to maximise your results & stay motivated throughout the process.
1. Set a timeframe
2. Mindset matters; surround yourself with motivating support, progress not perfection, shift your identity & thoughts…
3. Plan, prepare & organize; get your workouts in your diary, do meal prep & shop. Decide how you are going to measure your progress either daily or weekly & set up ways to track that work for you.
4. Write down all the resources you will need to make it happen.
Last Tip- Own It! You don’t need to be perfect – just present, prepared & persistent.
Tracy x
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