How to lose fat Pt 1

Fat Loss Series

Welcome to the fat loss series. In these articles I will be breaking down the basics of fat loss and how you can use these methods to create your own fat loss plan.

I have been studying and applying fat loss research and methods for the last 5 years and have become quite good at it. Both with myself and my clients. My methods are simple but may sound confusing at first, but stay with me and all will sense, promise.

I tend to use  a lot more calculations than you might of thought of but again, trust me on this. I will be explaining this in relatively easy terms and still with a broad spectrum but you will understand the basics of calories, macros and a few other bits of jargon. 

This series is for those who have in interest in fat loss and who want to get the most out of it! This is not for those who want a quick fix plan where I tell you exactly what to eat and do, I am providing you with the tools for you to go off and do it yourself! With that, this is a 50 / 50 relationship, I deliver the information and you do the work.


If you are ready to step your efforts up and strip some pounds then read on.

Step 1

The first step in this process is to establish what is called your BMR ( basal metabolic rate ) In a nutshell this is how many calories your body needs for daily function. This in itself needs another blog post but we will save that for a later date.

To find out your BMR follow this link type in your information below and it should come out like this.

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Once you have found out your BMR you then need to calculate your daily maintanence levels. You can do this by clicking on the ' Daily Calorie Needs ' link highlited in blue under your stats.

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My results above average my BMR to around 2000 calories. This means if I stayed in bed all day my body would use 2000 calories as energy. Now, there is roughly 3,500 calories to 1LB of fat. So if I didn't move or eat for two days then essentially I would be able to lose just over 1LB of fat.

BUT ! This is not the correct way to do it as with this type of starvation you will be sacrificing lean muscle which is one of the most important aspects of your body. This is the sort version of how the initial calculations work.

So, my BMR is roughly 2000 and my activity levels are around the ' Very Active " mark. I for one am an Ectomorph body type, meaning I have a very fast metabolism, plus I am very active and train regularly. 

2000 x 1.725 = 3,500

What this means is that to sustain my current weight and size I need to eat around 3,500 calories per day.

Now this is where the fun starts. With this information I can then start building a nutrition and training plan for my desired goal, whether that is to lose fat, gain weight or even maintain.

Your job now is to work out your own BMR and activity level so you can follow on in the next post!

Once done, create a Fat Loss Stat sheet on Canva and tag @harrison__james__ and post up your results. The great thing about Canva is that it saves and you can edit it as you go along this process. Download the instagram template below to then import into your canva to make it look something like this.

If you have read this, well I will know if you have read this as I will see your results ! Once that has been completed feel free to read part 2 of the series which will explain how to calculate how many calories you actually need, how much exercise you need to do and how many pounds you can lose !