How To Lose Fat - The Ultimate Guide To Fat Loss

So, the time has come.

The time has come where you’re ready to make a change.

You’re ready to lose that extra 20 pounds that you’ve been carrying since you finished college.

Or you’re ready to start your quest for that flat stomach that you’ve wanted your whole life.

Or, maybe you’re just ready to be able to see at least a few of your muscles.

All of these (and more) are completely valid reasons to want to lose fat. So here is an all-encompassing guide of how to lose fat.

I’m gonna start by telling you this. 

Once you read this, some of you might think, “that’s way too simple, there’s no way that works.”

In the era of fitness gimmicks, fad diets, and numerous influencers claiming that their 5 minute burpee circuit will get you absolutely shredded…

It's no surprise that your natural instinct would be to think more complicated is better for reaching your fitness goals.

But trust me when I tell you, the simpler the better.

So without further ado, the FIRST thing I’m going to talk about is nutrition. In order to lose fat, you need to be in a calorie deficit. 

Put simply, you need to eat less calories than you burn. There are multiple online calculators for this, but the easiest way I can explain this is to find your maintenance calories and subtract 250-500 calories.

That will give you your calorie deficit. There are calculators that will give you your maintenance calories (which you could easily subtract the 250-500 calories from yourself) or there are calculators that will actually give you your exact deficit.

Any of these calculators will work, just pick one and stick to it. 

SECOND, you need to increase your energy expenditure. English translation = you need to move more. 

There are multiple ways that you can do this. A way that I do this with a lot of my 1 on 1 online coaching clients is by implementing a daily step goal. 

By tracking your steps and aiming to get 5000-10,000 steps per day (depending on how many you are getting currently), you increase your daily energy expenditure. 

You can also add some form of steady state cardio in addition or in substitution to steps. This typically looks like 20-30 minutes of biking, treadmill-ing, or elliptical-ing.

THIRD, you need to add resistance training.

This doesn’t mean you need to start spending 2 hours a day in the gym, but resistance training 3-5 days per week and focus on getting stronger with each lift.

I promise that this resistance training will not make you bigger or bulkier, it is going to improve your metabolism as well as your physique as you lose body fat.

FOURTH, you need to make sure you’re getting 7-9 hours of sleep PER NIGHT.

New parents I know you’re currently telling me to go f**k myself.

But, you need to prioritize your rest and recovery to lose fat.

This is extremely overlooked, and I’ve watched it hold many people back from reaching their goals.

When you don’t get enough rest, you are much more likely to give in to cravings and binges, AND you’re less likely to get your physical activity in.

GET YOUR REST!

And FIFTH, you need to track.

Unfortunately, fat loss isn’t something where you can just fly by the seat of your pants, ESPECIALLY if you want to be successful. 

You need to be tracking food, body measurements, and exercise in some way, shape, or form.

For food this can be tracking macros (calories, protein, carbs, fats)

For body measurements, this can be tracking body weight, pant size, body fat, or circumferences.

And in terms of exercise, for cardio this can be tracking your steps or minutes logged. While for resistance training, this can be tracking weight moved and/or reps and sets. 

Without tracking, you have no idea if what you’re doing is working or not.

Well if you’ve made it this far through this article, A.) you’re awesome and B.) you clearly care about reaching your goals. 

The FINAL key is probably the most important, and it's a two-parter. 

It is a combination of consistency and patience. 

And these are the aspects that many people have a hard time with.

You need to be consistent with these 5 aspects for weeks and months at a time.

That doesn’t mean being perfect every single day, 80% consistency will get you to your goals 100% of the time. 

But you need to stick with these for an extended period of time to see results.

The number of people who have been on the right track, but just quit too early because of impatience, makes me sad.

Because they were on the right track! They were doing it and they just gave up too early.

So please, if you take nothing else from this article, be consistent and be patient with these 5 aspects that I’ve just outlined.

I promise you’ll be happy with the results if you do. 

Thanks so much for reading! I hope this helps you and if you have any questions please don’t hesitate to reach out. 

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