Why a Higher Metabolic Rate Wins For Fat Loss


One of the biggest questions I get when talking about the benefits of resetting metabolic behavior is - How does this help me with fat loss?

Most people usually have one goal on their mind regarding body composition (getting leaner). While there is more to body composition than fat loss, if you need to lose fat a strong metabolic rate is going to be a huge towards your success.

Compliance Isn't the Best Thing, It's the Only Thing


I look at compliance in very simple terms. I want to share a question and point of view that has caused a few "a-ha" moments with clients or individuals I consult with.

How far do you think you will get walking, if you don't walk?

Let's say you have to walk from one side of a coast to another. Will you get there if you don't walk? No. You have to walk, it isn't debatable. If the goal is walking (not just travel, but walking) from one destination to the next - what is going to happen if you don't walk? You stand still. You stay exactly where you are.

Dietary compliance is that walking. It's as simple as that. If you don't do the work, you don't reap the benefit. In losing body fat, a deficit is that walking. You don't deficit, you don't lose the fat. Because compliance is everything, the intensity of the deficit you choose is crucial to your success.

Take a look at the chart below. If you are operating off a subpar metabolic system that's been run down and stripped of its metabolic potential, the only option you have is to keep going lower and lower.



Looking at this chart, which deficit would you rather do? What is going to be easier for you in regards to compliance? Over and over again I find individuals can stick to the same deficit easier if at a higher intake number. Most could wrap their head around the first situation.

Losing Body Fat Doesn't Have to Equal a Dramatically Slower Metabolic Rate


Obviously if losing a large amount of mass from the body, Basal Metabolic Rate (BMR) is going be affected on a more significant level. However, a big misconception is that small amounts of changes in body fat have to lead to dramatically lower metabolic rates. This is simply not the case.

Our metabolic rates are made up of various factors (TEA, NEAT, NEPA, TEF, BMR). There is not going to be a large difference in BMR going from 11% body fat to 9% body fat. Changes will happen in TEA, TEF, NEPA and NEAT that can lead to a noticeable decrease. But, if you are aware of these alterations, you can offset it with a slightly higher activity factor and other strategies. If you avoid dampening your metabolic potential by eating less and moving too much, you can maintain a higher overall metabolic rate. This is a true lesson that encourages training smarter, not harder.

One of the biggest tricks to successful fat loss is making small moves and taking care of yourself. Aim to achieve your goals as easily as possible, not as complicated and aggressive. Making large changes and driving yourself into the ground, leads to lack luster results (and health) almost every time.