A Physique Coach shared his simplest “do nothing” advice to burn fat

Copyright: Westend61 - Getty Images

Copyright: Westend61 – Getty Images

Professional bodybuilder and fitness trainer Paul Revelia regularly posts fat loss advice on his YouTube channel, gleaned from his own experiences preparing for competitive body shows and using it with some of his clients.

“Losing weight is more complex than ‘move more, eat less,'” he says. “Yes, all weight loss is derived from a calorie deficit, but what is a calorie deficit?”

He goes on to explain that knowing your basal metabolic rate (BMR) can be an incredibly useful tool when your goal is to lose fat. BMR is the number of calories your body naturally burns each day through its normal functions, excluding additional physical exercise. BMR calculators are available online, and once you have that number, it’s easier to figure out what kind of realistic calorie deficit you need to introduce into your diet so you can essentially lose weight without having to increase your physical activity.

“Your basal metabolic rate will actually go down when you lose body fat because your body doesn’t need as much energy to run,” says Revelia. “It’s like driving a car down a freeway with a trailer attached to it… If you drop the thousand-pound trailer, your car will be more efficient and use less fuel.”

He also points out that if you continue in your calorie deficit and your BMR goes down, you may feel more tired and your body will burn fewer calories to conserve energy. This is called mitochondrial efficiency, where the body becomes more effective in everyday movements.

When you reach that breaking point, a common tactic is to add more cardio to your routine and shed a few extra calories, but Revelia thinks you’ll see diminishing returns here. His advice is to institute a “diet break” instead: if your BMR dips, temporarily increase the number of calories you burn and increase energy expenditure through exercise.

“As much as most people want to head straight for the goal … the results I’m seeing for people who take these diet breaks have been life-changing,” he says, “because when we hit our goal weight, we didn’t have that.” dieted so hard for so long we’re basically in the shit… My competitors get to stage weight and can actually stay there with their calories pretty much as they were before they started the diet.

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