Fat loss is a subject that people ALWAYS want to learn about, and everyone wants to lose bodyfat at some point in time.

For a comprehensive overview and more in depth exploration, I suggest my Musclegain Nutrition white paper.

For practical information though, somethings are best just listed out. The following is what I’d professionally consider the essential facts and strategies of fat loss

  1. Fatloss sells. It sells pills, wraps, tea, detoxes, magic workouts, and a bunch of other silly shit. You failing over and over is a supplement manufacturers gain. Dont buy into the bullshit. There are no secrets

  2. You are fat because you eat too much-Fat loss is not your hormones and it is not your genetics. Does it affect those thing? Yes, it does. But the crux of the issue is that you over eat food beyond what your body needs. For as long as you are overweight, this is a self evident truth

  3. If you are more than 20 pounds overweight, you likely have high estrogen, skewed leptin levels, lowered testosterone levels, and are insulin resistant. What’s that all mean? Your hormones are contributing to you being overweight and/or obese, and you need to fix them by way of dietary changes. You NEED TO EDUCATE yourself, and make appropriate food choices. A high protein, moderate to high fat, low carb, zero to very low sugar diet is probably going to be the best strategy for you. “Everything in moderation” is not going to be a good strategy

  4. Fat loss will require an energy deficit-You will need to eat less food that you currently consume. Period.

  5. Fat Loss versus Weight Loss-Fat loss refers to specifically losing fat cells. This is what you want to diet for. Weight loss refers to any combination of losing fat, bodywater, and muscle. You do NOT want to lose muscle. To avoid muscle loss, eat a high protein diet, and have protein at every meal

  6. If you have no sense of how much you eat, you MUST start with accounting for food intake. Begin with keeping a daily food journal. Develop awareness of when you eat, what you eat, and what behaviors surround your eating

  7. Learn and memorize the following terms, and dietary information will be much easier to understand.
    Isocaloric=maintenance calories
    Hypercaloric=Eating more calories than you burn (fat gain)
    Hypocaloric=eating less than calories than you (weight loss)
    Protein=4 calories per gram
    Fat=9 calories per gram
    Carbohydrates=4 calories per gram

  8. There is no such thing as “perfect” diet. Diets based upon alarmism or food demonization are bad science. The “best” diet is the one that covers your protein, fat, and carb needs, and supplies you with sufficient micronutrients

  9. It is not expensive to change your eating. It is expensive to diet. Most people focus on superfoods, health foods, and what they can and can’t eat. That is all bullshit.

  10. A good diet is one that is based upon whole food, nutrient rich foods. You can tailor this list to suit your preferences, but a good diet should begin with
    -meat/fish/poultry/eggs
    -Dairy products
    -Vegetables and tubers
    -Fruit
    -whole grains
    -Legumes
    -Nuts
    -Healthy fat sources, olive oil, walnut oil, macadamia nut oil, coconut oil, avocado oil

  11. You must consume enough protein-Protein is the most critical nutrient for a healthy metabolism, and it is what the body is made of. Aim for one gram of protein per pound of bodyweight. If your diet is insufficient in protein, sustainability will be impossible

  12. Use your biofeedback-Do not eat and multitask. Eat slowly, learn the difference between being full and being stuffed. Pay attention to how food digests and your energy levels afterwards. Do not eat foods that do not digest well, or that crash your energy

  13. Lower your sugar intake-Overconsuming sugar is a common issue, and it causes a hoard of metabolic problems, leading to overeating, screwed up hunger hormones, decreased testosterone, increased inflammation, and contributes to obesity, diabetes 2, and metabolic syndrome. Cutting out all added sugar by itself can dramatically change your eating and lead to fat loss

  14. Eat Protein at Every Meal-Seriously. Protein is highly satiating, highly nutritious, and it prevents overeating and quick energy grabs that constantly sabotage people.

  15. If you are utterly confused about food and nutrients, then learn about macros, micros, and calorie counting-This is not mandatory for everyone, but there is not denying that the education is immensely helpful.

  16. Use apps to help you be accountable and record-Fitgenie, Myfitnesspal, Sparkpeople, FatSecret, and many other apps exist that allow you to measure food intake. You have the technology, and don’t makes excuses for not taking advantage of it

  17. If you count calories, then you need to establish your caloric baseline-This means determining your metabolic rate, and figuring out how many calories you need to eat on a daily basis to MAINTAIN bodyweight. Once you have determined that baseline, then you can begin eating in a calorie deficit.

  18.  If you are going to count calories, then about a 500 calorie deficit is a useful place to start. That said, understand that it is impossible to know exactly how many calories you are eating, and measurements are always approximate

  19. You cannot be in a deficit FOREVER-you will need to take periodic breaks from dieting, where you eat isocalorically and give your metabolism a break from energy deprivation. This may be one day a week, this might be a few days every few weeks. There is no exact science to this,

  20. Expect to lose weight quickly in the first 3 months, 4-8 lbs (1-2lbs weekly), but after that it will usually slow to about 1lb a week, and then even 1lb every two weeks as you get steadily leaner. The more obese you are, the more dramatic initial weight loss can be, but this does not last.

  21. Track your bodyweight daily. So long as your scale gradually trends DOWN overtime, you are losing fat. Tracking daily can be intimidating, but over 100, 200, 300 days, you have objective data that demonstrates how weight loss is a TREND over time, not a day to day battle.

  22. Do NOT try to lose weight as fast as possible-Metabolism does NOT like abrupt changes. Losing weight too fast results in muscle loss and causes hormonal changes that put your body into MORE of a fat storing, hungry state. Yo-yo dieting never ends for this reason

  23. Fat loss begins happening INTERNALLY, not externally. The reality to fat loss is the most superficial layers of fat are the last one to be lost. So don’t set yourself up for failure with false expectations.  Losing fat is like raising kids, it goes by fast, but day to day it doesn’t seem so. Most people do not notice dramatic changes until the 3 month mark. Take your time

  24. Metabolism can take months and years to change. Change the way you eat and live, do not only “diet”. 80% of people that lose weight put it back on; they lose it too fast, and they never fix their broken mindset and life. Change has to be internal and external

  25. Exercise for muscle and strength gain, do not exercise for fat loss-Unless you are high level, highly active athlete, exercise alone is NOT a strategy for fat loss. Increased activity makes you hungrier, and increases your metabolic rate. Use exercise to improve bodycomp by way of adding muscle, increasing strength and improving overall metabolic health.

  26. Train with compound movements-make your resistance training effect by prioritizing strength along the fundamental patterns of movement

  27. Improve your cardio-Cardio is how your body handles oxygen, which is critical for health. Work on both your long endurance cardio, and short endurance cardio. Long endurance is low intensity, and walking is the most effective way to improve this. Short endurance is intensity. Sprint based workouts that use intervals are how you improve this.

  28. If time is of the essence, then use use intervals and HIIT training to improve your cardio. These types of workouts can build muscle, strength, endurance, and improve your metabolic health to metabolize more bodyfat

  29. The body of evidence is clear; once you become fat for an extended period of time, your thyroid and brain reset themselves to that higher weight. It takes YEARS to reset that back down to a lower weight. You MUST lift weights to get your body to reset. This is not arguable.

  30. Set GOALS-Goals are not the end all be all, but they will be milestone markers to aim for. Set strength goals, set fat loss goals. Do not set hardtime frame goals. This is going to take as long as it takes

  31. Be prepared to fail-Not every day is going to be victory. You can lose daily battles, but still win the overall war. Do not major in the minor. This will be hard no doubt. Welcome to being a responsible adult. Everything that happens to you is your fault. And you don’t get a second chance when death comes for you.

  32. Invest in the Process-You may be a long time away from optimized health and body, but you will only achieve that through effort and knowledge learned through practice. The process is your practice, and you must practice daily. Health has to become your lifestyle or it will not work.

  33. Depending on how unhealthy you are, it will probably cost you more over your life to be fat and sick than it would be to change your life. Being healthy and lean is comparatively far cheaper

  34. You can do things radical, you can do things in small steps. What is better? Ive no idea, I dont know you and cannot say. I would just advise you to be realistic in your actions, and do not sell yourself short

  35. Radical change can work. It can work because of how much it can improve things. Radical change can also be impractical, its very difficult to make a lot of changes at once. But if you can do it, do it. Most people won’t tell you that, but sometimes abrupt shifts can be powerful in changing your whole life for the better

  36. Lifestyle is not temporal. The way of living that made you unhealthy will not be the way of living that leads to better health. Change your life permanently, not temporarily

  37. Being overweight when you are young causes problems, MANY problems; an enlarged heart, endocrine dysfunction, and faster degenerative aging. If you are young reading this, unfat yourself now. If you are a parent with an overweight child, you are directly harming your child’s now and future health. Take responsibility.

  38. It’s not the food industries fault. Food does not magically jump into your mouth, you voluntarily select it, chew it, eat it. It is not fast foods responsibility to fix your health, and your supermarket is not your personal trainer and nutritionist. Your life, your lifestyle, your choices are all under your domain of control.

  39. You may encounter the most opposition by the ones closest to you. Either they get on board, or they get thrown overboard. You are the sum of the 5 people you invest the most energy in. If those people are making you unhealthy, time to make a change and direct it elsewhere

  40. None of this stuff is easy, but it still is going to come down to Yes/No choices. If you’ve read this whole list, you have a much better chance of succeeding