{"id":35408,"date":"2021-06-10T13:08:25","date_gmt":"2021-06-10T11:08:25","guid":{"rendered":"https:\/\/getindya.com\/?p=35408"},"modified":"2026-11-03T17:12:33","modified_gmt":"2026-11-03T16:12:33","slug":"4-keys-losing-body-fat","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/4-keys-losing-body-fat\/","title":{"rendered":"4 keys to losing body fat"},"content":{"rendered":"<p><\/p>\n\n\n<\/p>\n<p>Intermittent fasting, keto, paleo, light products, vegetarian eating, skipping dinner or carbohydrates, \u201creal food\u201d\u2026 Below, we explain what matters most for fat loss.\u00a0\u00a0<\/p>\n<p>If you heard<a href=\"https:\/\/getindya.com\/en\/why-not-losing-weight-cristina-mitre-podcast\/\"> \u201c<b>Why am I not losing weight?\u201d on Cristina Mitre&#8217;s podcast<\/b><\/a>, you know Javi Guerrero explains it clearly. Listen here:<\/p>\n<p><iframe loading=\"lazy\" style=\"margin: 30px 0\" src=\"https:\/\/widget.spreaker.com\/player?episode_id=38841299&amp;theme=light&amp;playlist=false&amp;playlist-continuous=false&amp;chapters-image=true&amp;autoplay=false&amp;live-autoplay=false&amp;episode_image_position=right&amp;hide-likes=false&amp;hide-comments=false&amp;hide-sharing=false&amp;hide-logo=false&amp;hide-download=true\" width=\"100%\" height=\"200px\" frameborder=\"0\"><\/iframe><\/p>\n<p>In this post, we go further with 4 fundamental keys to losing fat. <\/p>\n<p>Take note!<\/p>\n<p>\n\n\n<p><\/p>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/1080x1080-Las-4-claves-para-perder-grasa-1.-Deficit-calorico-960x960.png\" alt=\"Calorie deficit illustration\" loading=\"lazy\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/1080x1080-Las-4-claves-para-perder-grasa-1.-Deficit-calorico-960x960.png 960w, https:\/\/getindya.com\/wp-content\/uploads\/1080x1080-Las-4-claves-para-perder-grasa-1.-Deficit-calorico-300x300.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/1080x1080-Las-4-claves-para-perder-grasa-1.-Deficit-calorico-150x150.png 150w, https:\/\/getindya.com\/wp-content\/uploads\/1080x1080-Las-4-claves-para-perder-grasa-1.-Deficit-calorico-768x768.png 768w, https:\/\/getindya.com\/wp-content\/uploads\/1080x1080-Las-4-claves-para-perder-grasa-1.-Deficit-calorico.png 1080w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<h2>Key 1: establish an appropriate calorie deficit<\/h2>\n<p>There are many strategies for creating a deficit. They involve what you eat and what you expend through metabolism, daily activity and training. Energy in and energy out.&nbsp;<\/p>\n<p>Find the approach that suits your tastes, habits, schedule, cooking time and skills, goals, training, activity and rest.<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\">So should I try intermittent fasting?<\/a><\/p>\n<p>Neither 100% yes nor 100% no. Restricting the eating window helps some people maintain a calorie deficit, but it does not reliably produce more fat loss than a comparable ongoing deficit. Whether it is useful depends on your circumstances.<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\">Should I skip dinner to make it easier?<\/a><\/p>\n<p>Not necessarily. Look at overall intake, rather than dinner alone. After intense evening training, a substantial dinner may support recovery. It can also help prepare for an early session. The right meal depends on its nutrients and the type, duration and timing of exercise.<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\">But light products can help, right?<\/a><\/p>\n<p>They sometimes can, but the label is not a guarantee of a healthy or low-calorie product. Under European rules, \u201clight\u201d generally follows the conditions for a reduction claim, often at least 30% less energy or the named nutrient than a comparable product, with specific exceptions. A reduced-fat cheese or crisps can still provide substantial energy: read the label and consider the portion.<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\">Really? My head is spinning. What about fibre\u2014does it help?<\/a><\/p>\n<p>Fibre matters for the gut microbiota and bowel function. This is one reason to choose whole grains: they contain more fibre, although not every high-fibre product is wholegrain. <\/p>\n<p>Fibre can support fullness and make it easier to manage portions. But fat loss still depends on energy balance over time. Read<a href=\"https:\/\/getindya.com\/en\/fibre-sporting-performance\/\"> Fibre and sports performance<\/a> to learn more.<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\">How do I create a calorie deficit?<\/a><\/p>\n<p>First estimate total energy expenditure. Ensure adequate protein, then meet remaining needs with suitable carbohydrate and fat sources. Finally, turn the numbers into an enjoyable eating plan that fits your needs and lifestyle.<\/p>\n<p>With so many variables, doing this alone can be difficult. A <a style=\"font-family: var( --e-global-typography-text-font-family ), Sans-serif;font-weight: var( --e-global-typography-text-font-weight );background-color: #ffffff\" href=\"https:\/\/getindya.com\/nutricionistas\/\"><b>sports nutritionist<\/b><\/a> can estimate your requirements and explain the reasoning behind food choices.<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/1080x607.5-Las-4-claves-para-perder-grasa-Ciclista.png\" alt=\"Cycling and fat-loss illustration\" loading=\"lazy\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/1080x607.5-Las-4-claves-para-perder-grasa-Ciclista.png 1080w, https:\/\/getindya.com\/wp-content\/uploads\/1080x607.5-Las-4-claves-para-perder-grasa-Ciclista-300x169.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/1080x607.5-Las-4-claves-para-perder-grasa-Ciclista-768x432.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<h2>Key 2: do not automatically eliminate carbohydrates or fats<\/h2>\n<p>Carbohydrates support exercise and dietary fats have essential functions. Improving body composition calls for a suitable overall plan, not indiscriminate removal.&nbsp;<\/p>\n<p>You may think weight loss requires cutting out fat, meat, carbohydrates, lactose, gluten, sweets or evening fruit. But results come from planning, not magic. If you want to remove something, consider harmful habits, alcohol, inactivity or ongoing unmanaged stress first. Be realistic about what helps your goal.&nbsp;<\/p>\n<p>Eating fat does not automatically mean storing body fat. But <b>in energy terms (kcal)<\/b>, fat provides a little over twice the energy per gram of carbohydrate or protein. Manage portions of fat-rich foods appropriately.&nbsp;<\/p>\n<p><b>In nutritional terms<\/b>, some fats are essential. Cell membranes contain many lipids, and foods such as avocado, oily fish, nuts and extra virgin olive oil provide useful fats and other nutrients. Eggs contain unsaturated fat, dietary cholesterol and vitamins A, E, D, folate and B12. A fixed limit of 2 eggs a week is not a universal rule, but dietary cholesterol should not be described as having no effect on blood cholesterol: the overall diet and individual context matter. These foods differ from packaged pastries, processed meats and many ultra-processed sauces and snacks.<\/p>\n<p>Do not fear carbohydrates, even at dinner. Suitable portions do not inevitably cause weight gain overnight. They can replenish glycogen after training or prepare you for the next morning, while supporting normal glucose availability.<\/p>\n<p>Fruit is also fine at the end of the day. Its food matrix, fibre and nutrients influence how it is eaten and absorbed compared with added sugars in many products. No clock turns fruit into a fattening food at night.<\/p>\n<p>Carbohydrates are complex, so we wrote <a href=\"https:\/\/getindya.com\/blog\/page\/2\/\">Carbohydrates, sugars, glucose, glycogen: let&#8217;s clear things up<\/a>. Chocolate on its own differs from chocolate with nuts; cooled pasta differs from hot pasta, and a ripe banana from a green one.<\/p>\n<p>Different does not automatically mean better or worse. Removing carbohydrates without considering exercise demands can leave athletes underfuelled. Assess the person, goal and training.&nbsp;<\/p>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Atun-a-la-plancha-con-patatas-y-pesto-960x960.jpg\" alt=\"Grilled tuna with potatoes and pesto\" loading=\"lazy\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Atun-a-la-plancha-con-patatas-y-pesto-960x960.jpg 960w, https:\/\/getindya.com\/wp-content\/uploads\/Atun-a-la-plancha-con-patatas-y-pesto-300x300.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/Atun-a-la-plancha-con-patatas-y-pesto-150x150.jpg 150w, https:\/\/getindya.com\/wp-content\/uploads\/Atun-a-la-plancha-con-patatas-y-pesto-768x768.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/Atun-a-la-plancha-con-patatas-y-pesto.jpg 1080w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<h2>Key 3: portion size matters<\/h2>\n<p><i>If you ask \u201cCan I eat pasta, eggs or chocolate while losing weight?\u201d, we ask \u201cHow much pasta?\u201d, \u201cHow much chocolate over the week?\u201d and \u201cHow much oil with the eggs?\u201d<\/i><\/p>\n<p>No single food automatically determines weight gain or loss. Over time, energy intake above expenditure can increase weight, even with nutritious foods. Someone sedentary could still gain weight while eating steamed fish and vegetables if overall intake exceeds needs.<\/p>\n<p>Extra virgin olive oil remains nutritious, but large amounts can add more energy than intended. A spoon, <a href=\"https:\/\/www.amazon.com\/-\/es\/Norbase-Dispensador-dispensador-rellenable-3-4\/dp\/B08224PB48\/ref=sr_1_12?__mk_es_US=%C3%85M%C3%85%C5%BD%C3%95%C3%91&amp;dchild=1&amp;keywords=oil+spray&amp;qid=1614841586&amp;sr=8-12\" target=\"_blank\" rel=\"noopener\">oil spray<\/a> or <a href=\"https:\/\/www.amazon.com\/-\/es\/Ortarco-silicona-reposter%C3%ADa-resistente-mantequilla\/dp\/B08LYCCZFZ\/ref=sr_1_5?__mk_es_US=%C3%85M%C3%85%C5%BD%C3%95%C3%91&amp;dchild=1&amp;keywords=basting+brush&amp;qid=1614841622&amp;sr=8-5\" target=\"_blank\" rel=\"noopener\">pastry brush<\/a> can help manage portions.<\/p>\n<p>Some practical guides:&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">You generally do not need to weigh every vegetable or piece of fruit.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\">Pay attention to portions of meat, fish, eggs, grains, tubers and pulses; their energy density per 100 grams varies with the food and preparation.<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\">Where useful, measure energy-dense foods such as oil, nuts, cheese, avocado, p\u00e2t\u00e9, processed meat and fatty cuts. Repeated everyday habits\u2014sugar in coffee, cooking oil and snacks\u2014can add up.&nbsp;<\/li>\n<\/ul>\n<p>Over time, these details affect both energy intake and nutritional quality.<\/p>\n<p>It is about nutritious food in appropriate amounts. You can gain weight on avocado toast, nuts, peanut butter or \u201c<i>real-food<\/i>\u201d guacamole if overall intake exceeds expenditure. <\/p>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/1080x607.5-Las-4-claves-para-perder-grasa-Mercado-1.png\" alt=\"Food market and varied ingredients\" loading=\"lazy\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/1080x607.5-Las-4-claves-para-perder-grasa-Mercado-1.png 1080w, https:\/\/getindya.com\/wp-content\/uploads\/1080x607.5-Las-4-claves-para-perder-grasa-Mercado-1-300x169.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/1080x607.5-Las-4-claves-para-perder-grasa-Mercado-1-768x432.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<h2>Key 4: build a good foundation<\/h2>\n<p>Although traditional pyramids often placed grains and tubers at the base, fruit, pulses and vegetables are important foundations of a healthy diet.<\/p>\n<p>Variety matters, including tubers, grains, nuts, fish, dairy and meat where appropriate. But do not let them displace fruit, vegetables and pulses.&nbsp;<\/p>\n<p>These 3 groups contribute many micronutrients, bioactive compounds and fibre. Make them substantial parts of meals, rather than tiny decorative garnishes; they do not alone guarantee every nutrient requirement.&nbsp;<\/p>\n<p>Explore variety: hot onion or garlic soups, chilled melon soup or gazpacho, vegetable spreads, pumpkin or courgette soups, saut\u00e9ed asparagus or artichokes, salads, roasted, grilled or steamed vegetables.<\/p>\n<p>For examples, see the<a href=\"https:\/\/nutritionaustralia.org\/fact-sheets\/healthy-eating-pyramid\/\" target=\"_blank\" rel=\"noopener\"> Australian Healthy Eating Pyramid<\/a> and<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-eating-plate\/translations\/spanish_spain\/\" target=\"_blank\" rel=\"noopener\"> Harvard Healthy Eating Plate<\/a>. Notice which food groups take centre stage ;)<\/p>\n<p>Nutrition cannot be reduced to a universal formula or instructions on a sheet. People differ, and so do their needs.<\/p>\n<p>Good nutrition fits individual needs, adapts over time and builds lasting habits.<\/p>\n<p>Two things matter for fat loss: an appropriate energy deficit and an approach sustainable in your circumstances. Balancing them takes science, technology and personalisation.<\/p>\n<p>For controlled, sustainable fat loss adapted to your situation, explore INDYA&#8217;s&nbsp;<a href=\"https:\/\/app.getindya.com\/plan\">Online Nutritionist service.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Fasting, keto, paleo, light or real food? Discover what matters most for appropriate, sustainable fat loss.<\/p>\n","protected":false},"author":9,"featured_media":10424,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35408","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35408"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35408\/revisions"}],"predecessor-version":[{"id":35684,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35408\/revisions\/35684"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/10424"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}