How to Lose Fat
Set Realistic Goals
Start by setting a handful of realistic goals. Having goals to work towards keeps you focused and on track, and you'll be rewarded with a spike of motivation every time you accomplish one. Try to create a balance between easy to attain micro-goals and more challenging long-term goals.
Follow an Eating Plan
As great as exercise is, it's important to remember that it's not everything. You've probably heard it before, but we'll say it again: nutrition is 90% of the fat loss equation. You can follow that epic, no-fail workout program you found online and crush every workout, but you're going to hit a wall if you don't keep your nutrition in check. If you've never tried to lose weight before, it's worth following a pre-made eating plan that fits your needs.
Here's a basic example:
- 6:30 AM: Multivitamin
- 7:00 AM: Eggs, whole-wheat toast
- 10:00 AM: Protein powder, mixed nuts
- 1:00 PM: Lean meat, brown rice, veggies
- 4:00 PM: Pre-workout supplement, protein bar
- 5:30PM: Post-workout protein powder
- 6:00 PM: Lean meat, sweet potatoes, veggies
- 9:00 PM: Fish oil, natural peanut or almond butter
Consistency is by far the biggest factor in fat loss. You need to stay on top of your diet and your workouts. If you kick ass for one week then take the next week off, you're effectively taking one step forward and two steps back. It's all too easy to fall into this type of pattern, and you might even make progress this way...for a while. But long-term, your consistency will make or break your fat loss efforts.
Exercise Selection Matters
Focus on exercises that train conditioning. Think military-style calisthenics, but upgraded with modern-day equivalents. That means full body exercises that incorporate some sort of point A to point B movement. Bear crawls, shuffles, and walking lunges are great examples of exercises that get you moving and breathing hard.
Remember the 80/20 Rule
You're not going to be "on" all the time. You're going to slip up and give in to a craving or skip a workout—it happens. Just don't let it happen more than 20% of the time. If you stick to your plan 80% of the time, you're going to make progress.
Some Activity > No Activity
It's okay if you're having a tough day and don't feel up to your regular workout, but try not to skip it entirely. Consistency, remember? Instead, go for a walk, play with your kid, or do something that gets you moving, even if at a low intensity or duration. It all helps.
Don't Get Discouraged
You're going to have days (or weeks) where you feel like you've hit a wall. Maybe you have, but it's only temporary. It'll pass. Take a step back and reevaluate what you're doing, then make changes as needed. Be adaptive.
Consider a Fat Burner
People lose weight every day without using fat burners, but that doesn't mean they're not valuable. While they're primarily known for the ingredients that help you lean out faster, fat burners can also help support energy and focus.