Fat loss: kitchen, gym, or both?

Hey everyone,

I am at a healthy weight, but have an intention to lose some of the fat that is still around my lower belly and hips. I have heard countless people tell me that at a healthy weight, cutting calories won't help me reach my fat loss goal, and the only thing that will help is lifting weights. Is there truth to this? If my main goal is still to lose fat and some more weight, should I be focusing on a calorie deficit or focus on attempting a weight training routine? 

 

Of course I will work out regularly as it is, but again, can I expect to see a change in my body by cutting calories instead of eating maintenance and lifting?

Thanks!

To lose fat you need to lose weight. If you gain muscle mass you will also gain weight.

 

You can lift weights, gain both muscle mass and fat mass, then slowly get rid of the fat through a small caloric deficit.

 

Or you can just have a deficit to begin with and lose some of the fat. You'll also lose muscle, though.

Thanks for your help!

Okay. So it seems like losing weight will help get rid of the fat, working out will help to preserve some muscle, and body composition comes after you've already rid yourself of the excess fat.

Small caloric deficit, approx 300 cals, and lift heavy weights.

^^agreed. However, if you're already at a good weight you might want to bulk and then cut. Eat at TDEE or slightly above to gain muscle and then diet to lose the added fat.

I think you can lose some fat and gain some strength and reshape the body with a very slight deficit. 

If you are at the right weight now but just feel "jiggly" then lift heavy weights.  Get a good full body weight lifting program and eat what you are eating now, maybe add a few grms protein to each meal and see how you feel about the jiggle in a month or 2.  If you aren't losing inches, decrease calories, but keep lifting heavy.

Good starter programs are Starting Strenght, New Rules of Lifting ( any of them) if female, NROL4Women, or Female Body Breakthrough.

Also throw in interval training on non lifting days - lift 2- 3 times a week, other 2- 3 tmes a week and rest one day

i agree with dbackerfan
lift heavy..small deficit.. increase protein. I wouldn't recommend the average person to bulk and cut, it's not necessary unless you are competing in a competition as it can be hard on the body.
Focus on losing inches not on the scale and lifting heavy accomplishes this.

Fat loss is 80% diet 20% exercise. But without the diet,  fat loss, muscle retention, or gain will not happen no matter how intense and strict you are with your workouts. 

There is no need to workout like a crazy fool, unless you like being a crazy fool or..training for a tri, ultra, etc..:)  Too much exercise and/or over-training can actually cause your body to go catabolic..esp if your diet is not is not up to par. 

You really don't need more than 20 mins of some type of cardiovascular conditioning 3-5 days a week and 2 days a week of strength training (anywhere from 30 mins-60 mins max).

 

Yes, I have heard fat loss has a lot to do with diet. Since I can stand to lose some weight, and because I really want the fat to come off, I will focus on eating clean, probably low carb, and doing a combination of some weight training and cardio.

Original Post by elle_dm:

Yes, I have heard fat loss has a lot to do with diet. Since I can stand to lose some weight, and because I really want the fat to come off, I will focus on eating clean, probably low carb, and doing a combination of some weight training and cardio.

Carbs are not the devil!  Our bodies need carbs- sure you'll lose weight fast on low carb but the second you decide to eat like a normal human being again the weight will just come right back on and probably bring friends!-- Been there done that and it's taken me years to lose the weight again. 

Eat right- Eat a good mix of carbs, fats and protein - eat less than you burn and you will lose weight and if you lift weights most of that weight will come off as fat versus muscle.

Fuel the workouts.  Eat carbs!

I read that low carb can help people of normal weight lose the last few lbs. But yeah, I have always been afraid of gaining when I started eating a diet consisting of mostly carbs again afterward. Low carb is just not something I can maintain in the long run. Perhaps I should just make sure that most of my carbs are from fruit and veggies rather than a loaf of bread!

Both!!

I would just eat as clean as you possibly can. Whole grains are not the devil! LOL BUT..I do think keeping complex carbs away after 4 pm is great; well, it works for me. I usually start my day with some oatmeal and eggs and fruit. I also workout out EARLY in the morning. After I workout, I often have a few slices of turkey and half a whole wheat bagel and almost always a glass of milk. I also tend to eat fruit in the morning. Not in the evening or late afternoon. I keep dinners 'lean and green' (most of the time). I make my own 'chips' from Kale. Yes, Kale! I pull the leaves from the ribs and then put them on a roasting pan, a few quick sprays of olive oil spray and then the spice du jour; sometimes chili powder; sometimes some garlic and italian seasonings, etc..then a little smidge of salt and pepper and voila!. I cook them at 400 until crispy. They do get crispy!!! Then when I want a snack at night, I eat them. They are a great source of protein and Iron. A superfood that almost tastes like a Ruffles! lol ..I also have a cheat meal every week - usually the only day I drink alcohol, too..and thankfully, that's tomorrow! YIPPIE!! I'm 5'4" and my weight is 112 my bf% is in the mid to upper teens. So, yah..between my diet and my training, something must be working b/c I'm also 5 years away from turning 50!  Eeek!