Table of Contents

Everything You Need to Know About Fat Loss

Losing weight is one thing.

Losing fat and, most importantly, not gaining it back is another.

In this guide we are not interested in just losing weight – we will show how to retain or even build muscle while losing fat, as well as preserving your figure for the rest of your life, regardless of your schedule.

Ready to dig in?

1. Knowledge is Power

If you want to burn fat and keep it off for good, whilst not harming your health, remember this rule:

Learn before you Act

Don’t just storm the gym and starve yourself into exhaustion.

Learn a few things about how your body works, familiarise with the terminology, and, most importantly, understand the correct form or to avoid injury.

In other words, seek to understand what exactly you are trying to do.

This will motivate you and make you more determined to stick to your program after the initial enthusiasm fades away.

That is why everything we will share with you in this guide will be thoroughly explained.

Each time we use a scientific term, we will provide a simplified definition for it.

2. The Trick with Calories

First things first then. Before learning the golden calorie trick, let us learn what a calorie is.

A calorie is a unit of energy, namely:

  • it is the amount of heat energy required to raise the temperature of one gram of water by one degree (Celsius or one kelvin). This type is known as a small calorie or gram calorie (cal.);
  • the amount of heat needed to cause the same increase in one kilogram of water, which is known as the large or food calorie, or kilocalorie (Cal or kcal)

So, calories are not fat, but amounts of energy. Since food is a source of energy for our body, it can be measured in calories – that is, how much energy it could provide to our body.

So, why do people dread calories? Because the food energy that is not spent is stored in our body, usually in the form of fat.

Now that we know the basics, let us learn a basic principle, which is the key to fat loss:

Calories Burned > Calories Consumed

This is called a caloric deficit, while the opposite is called a caloric surplus.

“Ok, I already know that!” you may mumble. But do you actually understand what it means?

It means that even if you eat the healthier food in the world, even if you eat just salad all day if you do not make sure that you burn more calories than the ones you consumed, you will not lose fat. Maybe you will achieve other things, such as lowering your cholesterol, improving your immune system etc., but you will not lose fat.

If you ensure that you consistently burn more calories than those you consume in an extended period of time, then you will lose weight.

Now, there are three ways our body burn calories:

  • through digestion;
  • through the metabolic process;
  • through exercise.

As long as you find a healthy way to achieve a sustained, day-to-day caloric deficit, you will lose fat – and there are many ways to do that.

This is actually great news for you because it means you can enjoy your favourite foods (always in a balanced, reasonable way of course) and still lose weight!

3. Understanding Macronutrients

Macronutrients are actually the main suppliers of nutrients and energy in our diet and are divided into three major categories, namely proteins, carbohydrates and fats.

Understanding them better will help us turn them into allies instead of foes.

Each type of macronutrient corresponds to a specific number of calories:

Macronutrient per gram Calories
Protein 4
Carbohydrates 4
Fats 9

This means that you can easily calculate how many calories to each meal, provided you know the macronutrients of their ingredients and corresponding quantity.

Still, there are a few things more we need to learn about macronutrients aside from their caloric value.

  • Protein

Let’s start with proteins.

A protein is a relatively large and rather complex molecule with several extremely important roles in the human body, especially regarding the structure, function, and regulation of our organs and tissues.

Because of their role, we want to keep proteins at relatively high levels in our diet, for they will help us lose fat, keep it off, as well as build muscle.

This is critical for one more reason: the bigger muscles you have, the more calories are burnt.

  • Carbohydrates

Carbohydrates are often depicted as the “villain” in most diets, but that is not the case.

Carbohydrates, or carbs as are often referred to, are the main source of energy for our body.

Far from being bad for our health or diet, carbs can actually help us lose weight and fat, provided they are properly consumed, and at the right quantities.

  • Fats

If carbs are depicted as villains, then fats are often thought of as the personification of evil. Again, this is all wrong.

Fats are absolutely necessary for our health, playing important roles in several critical functions of our body, such as hormone production and energy feeding.

All three macronutrients are necessary for our body, even when we are on a diet. The key lies in balancing the quantities we consume and properly timing their consumption. We will get to that later.

4. Combining Fat Loss… with Pleasure

Is that even possible? Of course, it is, as long as it follows the basic principle we mentioned above and guarantees a consistent caloric deficit.

In fact, if you want to lose fat and not regain it a couple weeks or months, you MUST make sure that your diet allows you to enjoy life; few people can cope with a daily nutritional torture for more than a few weeks.

“Ok, then! How can I do that?” Follow these steps.

  • Discover How Many Calories You Need to Burn

This is easier than it sounds. Just multiply by 12 the bodyweight you want to achieve in lbs and you will have the number of calories your body needs every day to get there.

For example, a man wishing to reach a bodyweight of 200 lbs will have to consume around 2,400 calories per day.

  • Set a Reasonable Goal

Next, you need to set a reasonable goal in terms of weight loss. It is crucial to be realistic at this point. Consider not just the figure you wish to have, but also your age, general health, daily schedule and responsibilities.

In other words, aim at a bodyweight that will be possible to maintain and will not affect your health and responsibilities.

Setting a reasonable goal is always a tricky thing to do, mainly because each person is different. So, stay clear from bits of advice or people that seem to know everything and set rules and standards that “everybody” should follow. This is a dangerous path.

In fat loss, everything lies in using your brain and knowing your body.

As you lose weight and advance to your goal, check out yourself, your mood, your spirit. Do you feel great about what you are doing? Do you actually enjoy it?

If not, you probably need to set a different goal.

  • Estimate Calories

Now that you know the number of calories you need to burn fat, you should estimate how many of them should come from each macronutrient.

This is actually easier than it sounds.

You apply to each macronutrient the following method:

  • Proteins: Multiply your goal body weight by 1 – 1.2, and you will have the proteins you need in grams. Turning them into calories is easy. Just multiply by 4.
  • Fats: Multiply your total fat loss calories by 0.2 – 0.25. You can find your fat loss by multiplying your goal weight by 12. Then multiply the result by 0.2, and you will have the calories allocated to fats. To turn them into grams, divide the result by 9.
  • Carbs: Carbs take the rest.

An example of a goal bodyweight of 200 lbs:

  • ​Estimating the fat loss: 200 X 12 = 2.400 calories.
  • The person should eat at least 200 grams of proteins per day – that is 800 calories. From a total of 2,400 calories per day, 800 of them should be protein.
  • Then, multiply 2,400 calories by 0.2 to find how many calories should come from fats. 2,400 X 0.2 = 480 calories. Divided by 9 you have 53 grams of fats.
  • For carbs, subtract 800 and 480 from 2,400 = 1,120 calories. To make them grams, divide them by 4; 1,120: 4 = 280 grams.

  • Laying Down a Diet Plan

Now that you have the numbers in order, you should translate all these calories with specific combinations of food.

As you lay down your diet plan make sure that it can be described as healthy by a nutritionist, and as enjoyable by your palate. This combination is necessary for most people, for it makes sure that they will indeed stick to the plan for the necessary period of time.

“But”, you may ask, “isn’t it true that you can actually lose weight by eating junk food?”

Even if that was true, it may well be in some cases, remember that fat loss and lean figures mean nothing without health.

Healthy food contains micronutrients that are necessary not just for the proper function of your organs, but also for boosting your physical performance. There is no meaning in losing weight by harming yourself. Bear also in mind that a healthy body will preserve a lean figure for much longer and with far less effort.

So, make sure you lose fat the right way.

Sure, you can enjoy junk food from time to time – but losing weight by eating junk food is never a good idea.

In fact, it has been shown again and again, both in scientific studies and real life, indulging oneself on occasion can help stick to the diet.

On the other hand, you need to show restraint. Doing that too often can derail your effort. Once a week is more than enough.

It would work better if you pick a specific day for it – may be a day that you use to spend with friends or with the family. Aside from looking forward to it, it will help you detain it to really tempting circumstances.

Make sure to exercise that day and drink plenty of water.

  • Preparing your Meals

Preparing your meals will play a crucial role in your effort to lose fat. Why?

First of all, it will make healthy food much more convenient. Junk food becomes often our choice not because of its taste, but because it is so easy to get when you are hungry.

So, if you have prepared a meal in advance, you can eat both healthy and fast – and thus shield your diet, not to mention the money and time you will be saving.

But what does this involve? Just follow these steps:

  • Make a list of proper recipes.
  • Set aside a specific day and time for meal preparation for a whole week.
  • Once you cook the meals, store them properly in the freezer.

Now, every time you are hungry, you will have a healthy meal waiting for you, delicious and in harmony with your fat loss goal.

  • Be Reasonable

There is a limit on how much fat our body can actually burn in a given amount of time, and accepting this simple fact can save you a lot of time, energy and disappointment.

If you just push on and exceed that limit, you will end up burning muscle instead of fat – which is bad news for your figure – not to mention the possible health issues.

If you really wish to burn excessive fat in your body, you need to figure out how much fat you can burn in a week without burning muscle too, or at least burning the least amount of muscle possible.

One of the most important recent studies on this subject is the one published in 2005, in which the lead researcher, Dr Alpert, claimed that the human body can burn as much as 31 calories per lb of body fat per day – that is around 69 calories per kg. Anything more than that, and the body is forced to burn muscle too to meet its energy demands.

Despite doubts and criticism from other researchers, Dr Alpert’s estimations were generally affirmed by other studies, published in 2012 and 2014.

Based on Dr Alpert’s work, you can estimate your personal fat loss limit per week, using the following formula:

{[your total weight in kg] X 69} X 7 = y

y X 100/ 900 = maximum fat loss in gr.

Even after taking into consideration other studies than the one we mentioned, most nutritionists estimate the max weekly fat loss to be from 225 to 900 grams, depending on the person’s weight.

But what about people claiming of losing 6 or even 8 lbs in one week?

While many of these claims are mostly exaggerations, some may be true. Nonetheless, be sure that the person surely loses both fat and muscle tissue, or it is a result of a massive fluid loss.

Now that you have found a way to roughly calculate your maximum fat loss limit (MFLL) per week, you need to constantly monitor the effect of your diet and workout plan on your body on a weekly basis and adjust your exercise or calorie intake accordingly. Measure your fat every week and do your best to get as close as possible to your maximum weekly fat loss limit.

You have to understand that being too aggressive with your body, combining maximum calorie deficits with intense exercise, will put a serious strain on your body.

5. Create an Exercise Program Tailored to Fat Loss

While it has been proven again and again that nutrition is the key to fat loss, exercise is a most valuable ally; in fact, for most people, is absolutely essential.

Proper exercise can expedite fat loss by increasing the number of calories we burn, by boosting the metabolism, and preserving our muscle mass – not to mention the psychological effect exercise has, improving our mood and wreaking tension.

But what do we mean when we say proper exercise?

We obviously don’t mean anything close to a daily exhaustion. Mild exercise can be equally effective. In fact, it has been proven that it can, in many cases, be even more effective than intense exercise.

This is something you need to remember: there are specific types of exercise that result in greater fat loss than others.

Let’s check out two of the most effective and popular types of fat loss exercise.

  • Resistance Training

Resistance training is pretty much what it says: forcing your body to resist some sort of pressure, created either by some sort of weights (dumbbells, barbells, Kettlebells), the person’s own body, or other means, such as medicine balls and resistance bands.

Resistance training has been proven extremely effective in boosting the metabolism while preserving muscle mass.

Still, resistance training comes in various forms and types; and you should pick the one that works better for you and yet you enjoy doing. This will also help you stick to it.

Obviously, the gym and its weighted machines is a fine option, especially if you have a personal trainer overlooking you.

Still, there are plenty of home or out-of-gym choices, especially if you have free weights or some sort of resistance training equipment, like resistance bands and kettlebells.

Whatever your pick of venue, opt for exercises that involve multiple muscle groups, such as deadlifts, squats, pull-ups, bench press, and dips.

This type of exercise is proven to induce the production of hormones that accelerate or facilitate fat-loss, burn more calories, and boost your metabolism.

  • HIIT (High-Intensity Interval Training)

High-Intensity Interval Training involves high-intensity exercise with very short rest intervals.

Their efficiency in fat loss against milder types of exercise has often been disputed. What is definitely proven is that promotes fat loss at significantly less time than mild exercise – which makes it ideal for people with a rather busy schedule.

On top of that, HIIT helps a lot in keeping the body at top shape, improving muscle mass, relieving tension, tackling sleep problems and reducing cardiovascular disease risk.

The thing is that High-Intensity Interval Training is pretty tough, so you need to take it easy at first, especially if you have not been in shape for several years now.

So, mind the following tips:

  • Choose a circuit of exercises that you enjoy. That’s actually easier than it sounds, for options are many: sprinting, jumping lunges, jump rope, burpees, chasing cats.
  • Perform each exercise for 15 seconds at maximum effort, and then rest for 45 seconds. Repeat several times – 7 or 8 is usually enough.
  • Use a timer to keep watch of your intervals.
  • Warm-up properly – some jogging or intense walking should do it.
  • Close it up with proper mild walking and stretching.

Of course, you can always use mixed training, combining exercises that work for you regardless of the type of training they represent. In fact, there are workout plans specifically targeted to a speedy fat loss, without endangering your health or risk an injury.

Check out the following example. It is a 20-minute fat-loss workout plan that can be easily done at home, with minimum equipment.

Workout Plan Example for Fast Fat-Loss

This workout plan promises a speedy fat loss in around 2 months, provided you stick to the instructions diligently.

It involves a 5-day per week workout plan, based on the principles of HIIT – that is, consecutive circuits, with minimum resting between the sets, aiming specifically at raising the body’s heart rate.

As you will see, we refer to Set I and II which are to be used on alternate days.

Note also that this is a rather intensive workout plan. If you have health issues or symptoms that may indicate any such problem, or if you had in the past a serious health problem, consult with your doctor first before trying it.

Always start with a 3-minute warm-up. Next, start the exercises in the given order. Each of them shouldn’t last more than 45 seconds, allowing for a 15-second rest interval. Rest for 60 seconds after concluding the circuit before repeating it.

Set I

  • Squats

This exercise works out several key muscle groups (glutes, quads, calves, abs), forcing the body to spend a great number of calories for its execution.

Note that the deeper each squat, the more muscles are used, which always translates to greater calorie loss.

  • Lunges

“Lunge” is actually an umbrella term for several different positions involving one leg positioned forward with knee bent and foot flat on the ground and the other positioned behind. Lunges work mainly your quads, glutes, abs and calves.

  • Mountain Climber (Running Planks)

Mountain climbers involve bringing alternatingly each knee to your chest from a plank position and pulling it back again, speeding up each time –like running against the floor.

Mountain climbers are a very effective way to work out the whole body and raise your heart rate and calorie loss.

Working out several muscle groups simultaneously, especially abs, glutes, hamstrings, and quads, mountain climbers are perfect for improving cardio endurance, core strength, and agility.

  • Flutter Kicks

Flutter Kicks target the lower abdominal wall, working out a rather “difficult” muscle group, and have proved very successful in strengthening the lower core – provided they are correctly performed.

Aside from the quads, flutter kicks also make wonders for your glutes, core and hamstrings.

  • Bicycle Crunches

According to several studies, bicycle crunches are the most effective ab exercise regarding the stimulation of the rectus abdominis and oblique muscles running down the front and sides of our belly.

Its effectiveness rests on the multiple muscle groups activated during the workout, including the upper and lower abs and the obliques.

Set II

Again, start with a 3-minute warm-up.

  • Underhand Grip Pull-Ups

When properly performed, underhand grip pull-ups deliver great results for your biceps, forearms, and abs.

  • Press-Ups

You burn a great amount of energy by straining together your shoulders, triceps, chest, and abs. Keeping the correct posture is of the essence if you want to see the desired results.

  • Tricep Dips

Triceps dips are a great bodyweight exercise working your triceps, shoulders and abs and is considered one of the most effective exercises for strengthening your upper core.

  • Reverse Crunch

A great core strengthening exercise, the reverse crunch works out all the exterior abs and overall stomach muscles.

6. Keeping Up with the Plan

Starting a fat-loss diet is one thing; sticking to it for a considerable amount of time is another.

You need to remain motivated and resolved for several months to get real results – and you will probably need to follow a pretty much similar (yet milder) diet and exercise program to maintain the bodyweight you want.

We already shared a few tips on how to do that – remember?

We said that you need to…

  • Set a realistic body-weight goal.
  • Lay down a diet and exercise plan that will take you there steadily, over a reasonable period of time.
  • Pick foods that you like.
  • Pick exercises that you enjoy.

Now, we should also mention one more trick.

Draw a workout plan that will take an amount of time that you would easily set aside each day or week.

In other words, take it easy at first – until it becomes more of a habit.

When it does, just increase the intensity.

Another thing you should do is to prepare for a setback. Unless you belong to that 2% of the world’s population that sets a plan and never deviates it until they see it through, then you will just have to accept that there will be days that you will fail to stick to the plan.

Still, don’t be the Jenga guy either – that is, don’t bring it all down and stop the effort just because you made a slip.

Instead, try the following:

  • Include “cheat” days into your plan. It will be a nice touch of freedom and something to look forward to. Once a week would be fine.
  • Constantly assess your goal and plan. Is it indeed reasonable and realistic? If you try hard and you feel tired already, maybe you should take it down a notch or two.
  • Set small goals at first, that are easy to handle. This will build confidence and make you more determined and resolved.

7. Embrace the Wisdom…

There are some things that have proven valuable in all sorts of fat loss diets.

Whatever your plan or preferred exercise, apply these basic principles; they will help you see it through and achieve your goal.

  • Eat the Calories – Do not Drink Them

Prefer to eat your daily calories instead of drinking them.

Thus you will feel fuller, which means you will feel hungry less often and intensely.

Bear also in mind that a beverage claiming or even consisting of fruits does not mean it is good for your diet too! Several fruit juices and smoothies are packed at best with calories, at worst with sugar.

Make water your favourite beverage. If you are tired of its neutral taste, spice it up a bit, with some mint leaves, or with slices of fresh fruits and vegetables.

Many people say that drinking a glass of water before lunch also helps during diets.

  • If you are Hungry, Eat More Protein

Among the macronutrients, there is no doubt that proteins are your best friend.

They help you maintain muscle mass, thus contributing to greater daily caloric expenditure, and they force the body to burn more energy (that is, more calories) in order to consume and metabolise them; this phenomenon is called food thermic effect.

On top of that, proteins make you feel fuller, thus fighting off hunger, and improve your metabolic rate.

Besides, eating more protein is not so difficult! Just make sure there is plenty of it in every meal, and prepare high-protein snacks that you can eat during the day, containing foods like tuna, peanut butter, and hard-boiled eggs.

The best thing about protein-packed foods is that they all taste great!

  • Consume as Less Alcohol as Possible

Alcohol is not a friend when it comes to weight loss. Alcohol is packed with calories, it entices you to drink more and more, adding up calories much too fast and easily, and it drops your mental defence making it easier to cheat on your workout or diet plan.

The worst thing about it, though, is that it slows down your metabolism, which practically means that it makes it more difficult for your body to burn calories.

8. What About Fat-Burner Supplements?

Fat burners are nutrition supplements designed to increase fat metabolism and energy expenditure, encumber fat absorption, facilitate weight loss, and ameliorate fat oxidation.

However, there is one thing you should always remember about fat burners:

Fat burners work properly only when coupled with proper diet and exercise.

How Do They Work?

It is all about hormone reactions triggering the use of fat as fuel for energy. When these increase because of physical exercise, fat loss is expedited and weight loss gets easier.

The fat burner actually increases the breakdown of fatty acids deposited in the belly, which are then washed out through the bloodstream and get burned as energy fuel.

Hence, a fat burner can boost your energy levels, curb your appetite, burn up fat and raise your metabolism and core temperature, thus leading to increased calorie consumption and weight loss.

So, fat burners actually work, provided they are moderately used and are combined with exercise and diet.

But please keep in mind that they are not miracle workers. They will not just peel off lbs out of your body.

And they are safe to use only when the instructions of the manufacturer are closely followed, within a reasonable and realistic fat loss plan.

Tips on How to Use them

  • Cycling Usage

Fat burners used for a long time are less and less efficient because the body has adapted and curbed its effect.

So, the best way to use them is to adopt some sort of cycling usage, stopping them every couple of months and restarting a few weeks later.

Also note that some natural fat burners can be addictive, mostly because they contain substances like caffeine.

So, using them for extended periods and then stopping them can cause some sort of withdrawal effects.

  • Take it Easy

Fat burners do not perform faster or better when received in larger quantities.

In fact, it can put your body in danger. Just stick to the directions and dosage of the manufacturer.

  • Combine it with Muscle Building

Fat burners work much better when combined with training aiming at muscle building.

  • Mind the Stimulants

Fat burners often contain stimulants, so you need to be careful if you drink a lot of coffee.

Unless a fat burner specifically says that it is “stimulant-free”, take for granted they it contains some kind of stimulant.

  • Research the Market

It would be best to make a research, know a few stuff about the product, ask a couple of experienced friends and nutritionists and then pick the fat burner that seems to best meet your needs and preferences.

Do not take the first thing you come across on the internet or the gym.

Are There any Natural Fat Burners?

Yes, there are natural substances that have a similar effect on the body. These are the most well-known and scientifically proven natural fat burners.

  • Caffeine

Caffeine is a substance mainly associated with coffee beverages, but you can actually find it in several other natural products, like green tea and cocoa.

  • Protein Powder

Protein plays an important fact in fat burning because it boosts metabolism while making us feel full and preserving our muscle mass.

  • Soluble Fibres

Soluble fibre absorbs water while moving through the digestive tract and forms a viscous substance, which induces satiation.

Soluble fibre is also proven to curb the appetite by inducing the production of hormones associated with the feel of satiation, such as PYY and GLP-1. It is also proven to reduce the ghrelin, the hormone associated with hunger.

Additionally, soluble fibre slows the nutrients’ movement through the gut, thus increasing the amount of time needed for its digestion and absorption.

This practically means that we could feel satiated with less food than usual, as well as absorb fewer calories from food during digestion.

  • Yohimbine

Yohimbine, also known as quebrachine, is found in the bark of Pausinystalia Yohimbe, a tree common in Central and Western Africa.

Yohimbine was recently found to be a natural fat burner since it blocks the so-called alpha-2 adrenergic receptors, which avert fat burning.

Then again, researchers have stated that there is not enough data to recommend yohimbine as a truly efficient fat burner supplement. Also bear in mind that yohimbine can cause side-effects, among which adrenaline rushes, high blood pressure, nausea, and anxiety.

It has also been found not to mix well with certain blood pressure and depression medication.