How to Lose Fat

How to Lose Fat

If you want to safely lose fat (about one pound of fat per week) without sacrificing muscle, you will need to do so by creating a caloric deficit of about 500 calories a day. You can do this through eating healthier and beginning a workout program designed to help you lose fat fast!

One pound equals 3500 calories, so if you create a calorie deficit of 500 calories a day, you will lose one pound per week. By participating in a quality workout program like the ones found at while implementing your diet, you ensure that weight loss will be primarily fat. It’s that simple.

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In order to track the calories in the food you eat, simply use one of the many calorie counting phone apps or programs found online. Most are simple, fairly accurate, and free. We recommend using MyFitnessPal. It offers the largest nutrition and calorie database in the world and has easy to use tools for maintaining a daily food diary.

There is no magic diet plan, by simply watching your calorie intake and making sure you are eating at least 50% carbohydrates, 20-30% fats and 15-25% proteins, you will lose fat without losing muscle.

(These diet recommendations are for an average person and are based on NFPT recommendations. These recommendations are not intended as advice and should not replace the advice of your doctor or health professional. Always consult with your doctor before starting a new diet and exercise program.)

If you find you are unable to lose fat based on these calculations within two weeks, add an extra workout or increase your workout time or intensity in order to burn more calories and try again. It is always healthier for you to perform more activity than it is to extremely restrict your diet. Also, remember, this is a marathon, not a sprint. Take your time and do it right!

To lose fat that stays off, you have to make lifestyle changes to not only your eating habits, but also to your fitness plan. Don't get discouraged, sometimes you may hit what appear to be plateaus, but you must keep in mind that with new workout routines, comes new muscle; and muscle weighs more than fat. This is why for tracking progress, we recommend tracking fat loss, rather than weight loss.

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This means that using your bathroom scale to track your progress will not provide an accurate measurement of your success. We recommend taking your measurements, including your body fat, on a weekly or biweekly basis and writing them down.

You will see that you are losing inches in areas of your body that you want to get smaller and you will begin to gain more definition in your muscles. Using measurements as well as looking at how your clothing begins to fit differently give you a much better way to gauge your success.

If you find that you are still can not lose fat, you can try changing up your workouts by either switching the type or intensity of exercises. This will often help kick your fat-burning potential back into gear since our bodies adapt and stop progressing when we continue doing the same workouts or use the same cardio machines for a prolonged period of time.

You may also elect to readjust your calorie count, however be sure that you do not drop below 1200 calories a day if you are female, or 1500 calories if you are male, without the guidance of a health professional. According to Harvard Health Publications falling below these amounts deprives your body of necessary nutrients and can put your health at risk.


Losing weight and maintaining your new leaner size is not an overnight fix. Nor is it one that will stay if you immediately return to old, poor eating and exercise habits. The only way to permanently change your size and shape is to permanently change your lifestyle. If you stick with these changes long enough to transform your body, you will find that they get easier the longer you do them.

You will find that bad habits will have changed to good ones and it will be much easier and feel better to maintain your new healthier lifestyle then it does to fall back into old habits. Just keep pushing yourself, and if you slip and fall off track for a day or two, forget about it, pick up where you left off, and keep striving to move forward onto a healthier, happier you.


Harvard Health Publications; Calorie Counting Made Easy; April 2009


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