Getting lean. Getting toned. Losing weight. Cutting fat.
Whatever you want to call it ... losing body fat is one of the most common fitness goals out there. I get it, who doesn't want to look better, feel more confident, and improve their health?
Here's the thing, though: losing body fat can actually be a pretty simple process.
Notice I said simple, not easy. There's a difference ... But when you understand the fundamentals and have a solid plan, it becomes way less complicated than most people think.
So let's break down exactly how to lose body fat the right way. More importantly, let's talk about how to keep it off for good!
In This Article:
• The Difference between Fat Loss and Weight Loss
• Why Fat Loss Is Better in the Long Run
• How You Can Lose Fat, Preserve Muscle, and Look How You Want
• Common Myths You Can Ignore
• How to Get the Most out of Your Fat Loss
Fat Loss vs. Weight Loss: What’s the Real Goal Here?
Let’s make this super clear:
When people say they lost weight, all that means is that the number on the scale went down. This could be body fat, water, muscle, or a number of other things.
Heck, it could even be because you went to the bathroom!
Fat loss is when you reduce your actual body fat.
That’s what changes how you look in the mirror and your overall health. Because the truth is, weight loss is not fat loss.
If you just focus on weight loss … You can lose fat, but you can also lose muscle. But, that's not what you want.
Why Losing Fat is Better Than Just Losing Weight
Here’s why fat loss should be the focus:
• You can preserve your muscle tissue (1)
• You look leaner and more defined (1)
• You feel stronger, perform better, and recover faster (2)
• You build a healthier metabolism instead of breaking it (3)
Remember, smaller doesn’t always mean better. Make sure to focus on things other than the scale! There are a lot of different things that can lead to you looking and feeling better than ever.
How to Actually Lose Body Fat
When it comes to losing body fat the right way, it’s not what you might think. It’s not a quick fix. It’s not flashy. But it does work.
Let’s take a deeper look at what you can do to actually lose body fat and, even more importantly, keep it off.
1. Be In A Calorie Deficit
A calorie deficit means that you are eating fewer calories than you burn. That doesn’t mean you should eat like a bird.
You want to give your body enough fuel to support your lean muscle, but the right amount to help you lose weight.
To keep things super simple here, start with this:
• Track your food (honestly & accurately - even the random handful of trail mix)
• Find a credible way to help you set your calories
• Aim for a small deficit; in my experience, 300–500 calories/day is plenty
The name of the game is consistency. It’s about finding a sustainable plan for you. If you can’t enjoy it, you won’t stick to it. If you don’t stick to it, you won’t see the results you want.
2. Eat The Correct Amount of Protein
When I say the correct amount of protein, for most people, I have found that eating at least 1g/lb of your goal body weight to be effective.
Protein is your best friend when you’re looking for fat loss. Here are just three reasons why:
• It can help to keep you full
• It can help you maintain lean muscle
• It can help improve recovery from training
This isn’t necessarily required to see the best results, but the people that I work with love to spread their protein out throughout the day.
This can help to make sure that you are feeling full, managing cravings, and feeling your best all day long (4)!
3. Lift Weights With Intensity
If you want to lose fat and have your muscles show, you need to lift weights. Really, you need to challenge yourself, too.
I say this for good reason. You see, muscle tissue burns more calories than any other tissue in the body. To lose body fat, it can be very advantageous to have a solid foundation of muscle tissue. By lifting weights, you can build this foundation.
At the same time, lifting weights is necessary to preserve lean muscle as you're working to lose body fat.
When it comes to lifting weights, here are 3 things you can focus on to help you lose body fat:
• Resistance train 3 to 5 times per week
• Focus on compound movements (squats, presses, rows, deadlifts)
• Push yourself. The goal isn’t just movement, it’s progress
Now, this isn’t to say that you shouldn’t do cardio. Cardio is great tool to burn extra calories and keep your cardiovascular health in check. However, lifting is the piece that so many people miss.
4. Use Cardio for Support, Not as Punishment
Cardio helps, but it’s not the foundation. Think of it like seasoning or sauces. They’re a great addition, but it isn’t the core of the meal.
Here are three ways you can work cardio into your routine:
• Shoot for 45 minutes of walking each day
• Split up your walks into shorter segments throughout the day
• Park your car further away at the grocery store (or really anywhere you park)
This is something that is easy to slip the mind, but it can make a big difference! So don’t neglect your walks.
5. Prioritize Recovery & Sleep
Rest is not weakness. This is a mindset that too many people fall into.
If you’re training hard and eating right, but you’re sleeping 4 hours and stressing all day, your body likely won’t let go of body fat.
Here are three ways to make sure you’re giving your body a chance to recover:
• Get 7–9 hours of quality sleep
• Drink 100-120 oz of water per day
• Take 1–2 true active rest days a week
Recovery is key. Recovery is necessary. If you do not prioritize your recovery, you will not see the best results possible.
When I tell you not to skip it ... I mean it.
Fat Loss Myths You Can Forget
Myth: “You Have to Cut Out All Carbs.”
Truth: No, you don’t. Carbs fuel your workouts and recovery. It’s not the amount of carbs you’re eating ... it’s the total calories that you’re eating.
Myth: “Late-Night Eating Makes You Fat.”
Truth: Nope. Again, what matters is how much you eat… not when you eat it.
Myth: “Doing Ab Workouts Will Burn Belly Fat.”
Truth: That’d be nice, wouldn’t it? But no. Fat loss happens when you eat the correct amount of calories and the correct amount of protein.
Remember, Fat Loss Is Simple, But Not Easy
If you want results that last, you’ve gotta stop chasing quick fixes. What you need to start chasing is consistency.
I know we’ve been over it already, but here’s what works:
• Eat in a slight deficit
• Prioritize protein
• Train hard with weights
• Move more throughout your day
• Sleep and recover like it matters (because it does)
Above all else: Stick with it. You don’t need to be perfect; you just need to be consistent enough to make progress.
Need Help With the Plan?
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References:
(1) McCarthy D, Berg A. Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss. Nutrients. 2021;13(7):2473.
(2) Santanasto AJ, et al. Impact of Weight Loss on Physical Function with Changes in Strength, Muscle Mass, and Muscle Fat Infiltration in Overweight to Moderately Obese Older Adults: A Randomized Clinical Trial. Journal of Obesity. 2011;2011:516576.
(3) Yoneshiro T, et al. Recruited Brown Adipose Tissue as an Antiobesity Agent in Humans. Cell Metabolism. 2016;23(4):591-601.
(4) Leidy HJ, et al. The Role of Protein in Weight Loss and Maintenance. The American Journal of Clinical Nutrition. 2015;101(6):1320S-1329S.
