Updated: Dec 28, 2020
If we understand energy balance we understand fat loss! Energy balance is calories in vs calories out. We need to burn more calories than we consume to lose body fat. Calories are king! Being in a calorie deficit makes you lose weight, being in a calorie surplus makes you gain weight and being at your maintenance calories you will maintain weight. Your macro split will determine how you feel. Eating nutrient-dense foods which have heaps of micronutrients in them will make you feel better and give you more energy rather than filling your calories with ice cream, chocolate and chips which will make you feel more sluggish and your calorie output won’t be as high.
A calorie deficit simply involves burning more calories than we consume, which in turn creates an energy deficit. By creating a deficit of calories, the body can tap into stored energy aka body fat and use it as a source of fuel. You cannot lose fat without being in a calorie deficit. If we consume 500 calories less than our daily energy requirements, then the body will have to rely on it stored energy for fuel for its daily needs and you will lose weight.
The first thing you need to do when you want to lose body fat is get yourself in a calories deficit. Once you have figured out how many calories you will be eating each day then focus on the macros. For my clients I will set them a protein target which will be 1.8-2g of protein x your body weight. I don't mind how they want to split up there carbs and fats that is up to them! Everyone feels different on different macro splits. Some people prefer a high carb diet and some people will prefer a high fat diet. Energy balance is what will make you either lose, maintain or put on weight, how you split up your macros will only change how you feel while on these calories.
You do not need to track macros / calories to lose weight however you MUST be in a calorie deficit to lose body fat! How do you know if you're in a calorie deficit? Through tracking your energy input and output, therefore I highly recommend tracking your foods if you are serious about smashing your fitness goals!