Fat Loss Tips for Success

Fat Loss Tips for Success

In no particular order of importance, here are 22 weight loss tips for success. 

  1. Increase protein intake to 0.75 – 1 gram per pound of body weight per day.

    • Focus on consuming protein every meal, quality of good fats, and then quality of carbohydrates.

  2. Consume at least half of your body weight in ounces of water daily.

    • Drinking two cups of water before a meal will help keep you hydrated and fuller.

  3. Get an adequate amount of sleep.

  4. In order to lose scale weight, you should be in a caloric deficit and consume fewer calories than your body is accustomed to.

    • To lose 1 pound on the scale in one week,youmust be in a caloric deficit of 3500 calories.This can be done via decreasing your caloric intake or exercise/moving more throughout the day.

      • Thus, if your goal is to lose 1-2 pounds per week, you should be in a caloric deficit of 3500-7000 calories per week. This means you should be in a caloric deficit of 500-1000 calories per day.

      • Note: Losing 1-2 pounds per week has been shown to be the healthiest amount of weight to lose per week in order to maintain weight loss in a long-term manner.

  5. Walk and move more often.

    • Grab a fitness band or download an app on your smart phone to track. Make a goal to complete 10,000 steps per day.

  6. Eat slowly.

    • It should take you about 15 minutes to consume a meal. Eating fast does not allow your body enough time to realize how much it has taken in. Eating large meals too fast causes one to feel full and uncomfortable.

  7. Incorporate strength training into your regimen, especially if you want that lean physique. You don’t want to be skinny-fat, do you?

  8. Incorporate a meal planning and prepping day at the beginning of each week to start your week off successfully.

  9. Create goals with emotional attachments and partake in workouts that you enjoy.

    • Let’s face it, doing something we hate gets us no where. I once had a client who hated strength training, but LOVED boxing. What did I do? I bargained with her. Two sessions a week of weighted strength training and one full session a week of boxing with body weight training.

  10. Make small changes.

    • Start with one altering one meal at a time to be more successful. Changing everything at once leads to being overwhelmed and failure taking place.

    • Overtime, create new goals to keep things fresh. Some goals overtime may be to hit personal records in strength training.

  11. Invest in a Journal to track your food intake or use MyFitnessPal. If your goal is cut scale weight, monitor once a week and then review your food journal to decide what should be done next. If you are losing more than 2 pounds per week, adjust your caloric deficit so that you are not losing anymore than 2 pounds. The same thing goes for when you are not seeing results.

    • Let’s face it, if you are not assessing, you are just guessing! Guessing leads to inaccurate caloric intakes, which leads to potential weight gain.

    • Don’t change anything until you have tracked for 2-4 weeks. It takes time as there will be weight fluctuations.

    • Track everything!

      • Even alcohol and dessert as there are no free passes! Sorry

  12. Stop stressing.

    • I know, this is easier said than done. But, stressing causes a physiological response that causes us to gain weight. Identify the stressors and tried to decrease or eradicate it.

  13. Find support from family and friends.

    • Family and friends can be a great way to stay accountable, consistent and working hard.

  14. Make new friends.

    • Spending time with positive people can help reduce stress tremendously.

    • Sometimes, family and friends just do not understand your health and fitness goals. This is why making some friends who are into being healthier and fitter could be more beneficial to you. These people could really make an impact on you achieving your goals, staying motivated, accountable, and setting personal records. If you are into running, check out your local running store.

  15. Stop telling others you CAN’T eat a particular food during social events.

    • You have made the choice to eat healthier to reach YOUR goals. As a result, you should tell others that you do not eat a particular item or you are not eating or consuming a particular food or beverage based on your goals.

  16. Eat until you are 80% full.

  17. Focus on meal portions.

    • Whether at home or not, meal portions matter. Ask your waiter to box half of the meal prior to them bringing out your food if you believe you will over indulge.

  18. Monitor progress so that you stay motivated and you know what’s going on. When you know what’s going on, you know if you are losing fat or gaining muscle in particular areas.

    • Take measurements (i.e., scale, tape measure, and varying skin-fold caliper measurements to watch for weight loss or weight gain). Remember, don’t just use the scale as the scale does not tell the story. 

    • Take before and after pictures so that you can visually see changes.

      • I like clients to take pictures at the 1 month mark throughout their transformation process.

    • Track other factors: how’s your sleep? Do you have more energy?

    • Monitor your strength training program. Are you getting stronger? Are you completing the same workout faster than previous workouts? Do you need as much rest? Is your exercise form improving?

  19. Create a list of nutrition and fitness obstacles and how you can overcome them.

    • For example, if you find that lunch is your worst meal of the day, then figure out why, and how you can overcome the obstacle.

  20. Find a program and stick to it.

    • Don’t program hop. Most programs are designed a specific way so that you progress adequately.

  21. Exercise first thing in the morning could be more beneficial.

    • Doing so will allow you to get that workout in and over with. Most fail to exercise in the evening after a long day of work, or realizing how much they have to do, and then coming home to spend time with their families.

    • Find what works best for you. It could be walking during lunch, splitting up your routine throughout the day, getting in a short but intense workout (high-intensity interval training), involving your family in a routine, working out after everyone else goes to bed, getting up much earlier, and so forth.

  22. Lastly, be patient as weight / fat loss takes time.

    • As I stated above, give it 2-4 weeks before you begin adjusting your caloric deficit.


Take home message:

  • Focus on how many calories you are taking in to cut scale weight. Focus on food quality to decrease body fat. Finally, to decrease scale weight and cut body fat, focus on both food quantity & quality.

  • Incorporate strength training and move more.

Joshua Reed
Joshua Reed is an Certified Personal Trainer through the American College of Sports Medicine (ACSM) and is the owner of Reed’s Wellness and Fitness Training. He currently operates a small space in Ludlow, Kentucky and travels to see clients in the Northern Kentucky/Cincinnati area. He offers both personal, online, and small group coaching from his location, the client’s home, and/or outdoors. He is a 2012 graduate of Eastern Kentucky University with a Bachelor of Science degree in Adult Fitness and Wellness Management. Joshua currently attends the University of Kentucky’s, where he is earning a Master’s degree in Biomechanics with a concentration in running mechanics and injury prevention.