Firstly, let’s address the difference between fat loss and weight loss, as it will be important to understand throughout this guide and your journey. Fat loss would fall under body recomposition, where your body is losing fat, gaining muscle, and changing overall shape. It is important to note that the number on the scale might change, but it also might not. This is not a bad thing! Keep reading to learn the importance of taking progress pictures.
Weight loss is losing weight or the number on the scale going down. This could be fat, muscle, or a combination of the two. It is important to note that we encourage fat loss, not just weight loss, for your health journey. Weight loss will occur faster than fat loss, but we want to keep your body healthy by preserving lean muscle mass as much as possible (which is why you can’t stay in a deficit forever!)
Fat loss is a common goal for many adults looking to improve their health and well-being. While countless diets, supplements, and exercise programs promise quick results, sustainable fat loss requires a comprehensive approach that addresses nutrition, exercise, and lifestyle habits. In this guide, we will explore the key principles of effective (not quick) fat loss and provide practical tips and strategies for achieving your goals.
1. Set Realistic Goals
Before embarking on a fat loss journey, setting realistic and achievable goals is essential. While it may be tempting to aim for rapid weight loss, research shows that slow and steady progress is more sustainable in the long term. With compliance and a good plan, 0.5-2lbs per week is considered “healthy” by many professionals (note: some individuals may experience more rapid weight loss in the beginning if they have more to lose or are beginners). With that said, taking before pictures and doing so weekly can be more helpful than JUST following the scale, as you’ll be able to see the physical changes in your body.
When setting goals, consider the acronym SMART. Your goal must be Specific, Measurable, Achievable, Relevant, and Time-bound.
In our coaching program, clients establish 2 types of goals: outcome goals and process goals.
An outcome goal would be something like “lose X amount of weight in X amount of time”, “lose 2 pants or dress sizes” or “fit into last year’s swimsuit”.
Process goals are what you have to do daily to achieve that goal. Examples would be “eat in a caloric deficit,” “walk daily,” “sleep 7-9 hours per night,” etc.
WRITE YOUR GOALS DOWN! Written goals are 70% more likely to be achieved. In addition to setting goals, please always note what obstacles could stand in your way AND what sacrifices you are willing to make. This journey is not an easy one, although it’s worth it.
2. Monitor Your Caloric Intake
Fat loss is a simple process at its core: you need to burn more calories than you consume daily. When you do this, your body will use stored fat as an energy source, leading to fat loss. However, there are a few essential factors to keep in mind:
- Calorie deficit: To lose fat, you must create a calorie deficit. This means you need to consume fewer calories than you burn daily. At PHNM Brand Nutrition [1], we use a formula to help our clients determine their daily intake. A good “on the run” method is to use bodyweight x 12 to decide on your caloric need if your goal is to be deficient. Feel free to contact us if you want to discuss your specific needs.
- Macro and micronutrient balance: While calorie deficit is essential, paying attention to the quality of the foods you’re eating is also crucial. Aim for a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Ensure you also get the right balance of macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals) to support your overall health and well-being.
- Hormonal factors: Hormones play a significant role in fat loss, and imbalances can make it harder to achieve your goals. For example, high levels of cortisol (a stress hormone) can lead to increased fat storage, while low levels of thyroid hormones can slow down your metabolism. Working with a healthcare professional to address any hormonal imbalances can be helpful for achieving fat loss. If you have specific questions here, feel free to reach out. (We have a whole video series on hormones, gut health, and environmental exposures that affect weight loss… check those out!)
3. Develop a Sustainable Nutrition Plan
Did you know that 70% of people who lose 20 lbs or more regain it? Why? Because they never established sustainable habits. Regarding fat loss, what you eat is as important as how much. Here are some fundamental principles to keep in mind when developing a sustainable nutrition plan:
- Can you keep this going long-term? In the beginning, you will need to show much more discipline than moderation. This season may take 6 months to a year. As you reach your goals and learn how to manage your food and exercise, you must establish a routine that keeps the weight off and sustains progress.
- Pay attention to portion sizes. Even healthy foods can add calories if you eat too much of them. Use measuring cups and food scales to help you portion your meals and snacks.
- Consider tracking your food intake with apps like MyFitnessPal or Chronometer. Tracking your calories can have several benefits, including:
- Weight management: By tracking your calorie intake, you can become more aware of what and how much you are eating, which can help you manage your weight. You’ll likely gain weight if you regularly consume more calories than you burn. Conversely, you’ll likely lose weight if you consistently consume fewer calories than you burn.
- Improved nutrition: Tracking your calories can help you identify the types of foods you’re consuming and their nutritional content. This can help you make better-informed dietary choices and ensure you get the nutrients your body needs to function correctly.
- Greater accountability: By tracking your calorie intake, you hold yourself accountable for what you eat. This may help you make more conscious choices about what you consume and how much. Tracking your calories can help you stay motivated and on track with your health and fitness goals.
4. Incorporate Strength Training into Your Exercise Routine
While cardio exercise (running, cycling, or swimming) can help burn calories, strength training is also essential for fat loss. Here’s why:
- Muscle burns more calories than fat: The more muscle you have, the more calories you burn at rest. You can increase your overall metabolism and burn by building muscle through strength training. This will also help you change shape and composition, which, for many, is the primary goal. If you have followed us on social media, you have seen people lose 4-8 lbs, but it looks like they lost 20.
- Strength training program: Incorporate strength training 2-3 times weekly for 45 minutes each session. While we encourage completing a strength program in the gym, you can also achieve success with a bodyweight program or a band program.
5. Prioritize Sleep
Sleep is often overlooked as a critical component of fat loss, but research shows that inadequate sleep can disrupt hormones that regulate appetite, metabolism, and fat storage. Aim to get 7-9 hours of sleep per night and establish a consistent sleep routine, including winding down before bed, avoiding screens, and creating a dark, quiet, and relaxed sleep environment. Poor sleep leads to poor decisions; write that down.
6. Reduce Stress
Chronic stress can also disrupt hormones and increase the risk of overeating and weight gain. While it is impossible to eliminate all stress from our lives, several strategies can help reduce its impact. These include practicing mindfulness meditation, engaging in relaxing activities such as yoga or massage, spending time in nature, and prioritizing self-care activities such as reading or bathing.
7. Stay Hydrated
Water is essential for many bodily functions, including metabolism and fat burning. Aim to drink at least 8 cups of water daily, and limit sugary or high-calorie beverages such as soda, juice, or alcohol. You can also incorporate hydrating foods such as fruits and vegetables, soups, and smoothies into your daily routine. Another good metric is to drink 0.5 oz of water per pound of body weight daily.
Fat loss takes a lot of effort. You cannot half-ass your fat loss journey and expect results. It’s going to be difficult; it’s going to take sacrifices, and it’s going to take brutal honesty with yourself. Don’t let the fear of failure make you give up… after all, the only way you can fail is if you give up.
The author, Gray Gaines, is a certified fitness and nutrition coach who helps excel in fat loss, wellness, and fitness. Get her Complete Guide to Grocery Shopping FREE [2]. Check out her podcast, With All Due Respect [3].