So you want to Lose Weight?

First off... do you want to lose weight or do you want to Lose Fat? Obviously the answer is that you want to lose fat, but this is something you need to make clear in your mind before starting your fat loss journey because really who would want to lose muscle mass and be a weaker version of themselves just to become lighter on the scales!!!

What is the best Diet? The answer is easy, the one that works!!! It's up to you to figure out what you can sustain and what will suit your lifestyle in the long term best. What works fine for me might be entirely different for you...

Essentially to burn fat you need to find a system or way of eating that gives you enough energy to support exercise AND muscle growth/retention while having enough of a caloric deficit to force you to burn into your fat stores for energy... 

The first Paragraph of CrossFit's "World Class Fitness in 100 words" reads... 

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Honestly, the above sentence pretty much sums up how to lose bodyfat and maintain or gain good health... There really is no rocket science to this stuff, there is a million ways to go about it but the basics always remain the same...

Lets face it, if you simply want to "lose weight" you can just reduce the amount you eat to below your daily calorific needs - you could do this purely eating KFC, I remember a number of years ago a guy on today tonight who had lost loads of weight on the "KFC" diet... However, what is the health cost of this??? This surely isn't a great way to eat, I would have loved to have seen that guys health markers after that "diet". As CrossFit athletes (yes we are all athletes - the degree is the only difference between us and Olympians!) we need to support muscle growth and recovery so we need to eat a good balance of the following "Macronutrients"


Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:

  • Carbohydrate
  • Protein
  • Fat

While each of these macronutrients provides calories, the amount of calories that each one provides varies.

Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.

Carbohydrates should come in the form of "vegetables and some fruits and little starch"
Protein should come in the form of meats to a lesser extent this can include nuts - eggs are also included here.
Fats should come in the form of Nuts and seeds primarily, you can also add things like avocado and olives into this category.

So, As you can see, it is just then a matter of figuring out how much you need of each of these macronutrients you as an individual need on a daily basis... This will change for everybody depending on your current size, your activity levels etc. A simple google search of "the zone diet" will give you a great starting point as to how much you should be consuming (It's in the CrossFit Journal and if your not signed up to this- you should be!) 

A very general rule of thumb for weight loss would be 

2 meals a day consisting of 
- A palm sized piece of protein
- 2 Fist sized portions of vegetables (Primarily Greens)
- A thumb sized portion of fats
1 meal a day consisting of half the amount stated above... Again though, this is a VERY general guide... If you need more help with this and want to get a weight loss plan in place, hit me up! 

Stay Awesome Guys!!!
Big B!