Yes, Losing body fat is fundamentally about creating a calorie deficit – burning more calories than you consume.
We all know this.
While this principle is simple in theory, putting it into practice can be challenging for many people.
The good news is that there are numerous evidence-based strategies you can employ to make fat loss more achievable and sustainable.
n this comprehensive guide, we’ll explore 16 effective fat-loss strategies that can help you achieve your goals without resorting to extreme measures or fad diets.
Or chopping off a limb to drop that 15 lbs…(please don’t do this).
Understand Hunger vs. Thirst
One of the most common mistakes people make when trying to lose weight is confusing thirst for hunger.
Our bodies often adapt to low fluid intake, leading us to misinterpret thirst signals as hunger.
And food can contribute a small percentage to your hydration, but almost always, it is not enough.
This can result in unnecessary calorie consumption, making it harder to maintain a calorie deficit.
This could be one of those insatiable, moderate-intensity hunger that doesn’t get better with food.
To combat this issue:
- Make a conscious effort to stay hydrated throughout the day. Keep a water bottle with you and sip regularly. I’m sure you’ve seen some of those water bottles that have markings for how much you should drink by a specific time. You don’t need to do that, but set some rules for yourself. My rules are 1 liter of water within 1 hour of waking and 3 liters of water by dinner.
- When you feel hungry, try drinking a glass of water first.
- Wait 10 minutes after drinking water. If you’re still hungry, go ahead and eat. If not, you were likely just thirsty. This happens more than you think.
By implementing this simple strategy, you can avoid consuming extra calories when your body actually needs hydration.
Moreover, staying well-hydrated has numerous health benefits beyond weight management, including improved digestion, better skin health, and enhanced cognitive function.
Do you need me to explain water to you?
Strategic Intermittent Fasting
Intermittent fasting has gained popularity in recent years as a powerful tool for fat loss that doesn’t require drastic changes to what you eat.
The concept is simple: extend the time you spend in a fasted state by delaying your first meal of the day or restricting your eating to specific hours.
Benefits of intermittent fasting include:
- Reduced overall calorie intake without feeling overly restricted
- Increased insulin sensitivity, which can improve your body’s ability to manage blood sugar
- Potential anti-aging effects due to cellular repair processes that occur during fasting
- Increased production of growth hormone, which can aid in fat loss and muscle preservation
- Reduced inflammation throughout the body
- Increased metabolic rate, helping you burn more calories
A popular fasting window is 16:8 – fasting for 16 hours and eating within an 8-hour window.
For example, if you finish eating at 8 PM, you won’t eat again until 12 PM the next day.
However, there are various other fasting protocols, such as 14:10 or even alternate-day fasting, which might work better for some individuals, but truthfully aren’t sustainable for most.
It’s important to note that adapting to this eating pattern takes time.
The first couple of weeks can be challenging as your body adjusts to the new eating schedule.
You might experience increased hunger, irritability, or low energy initially.
However, after about two weeks, many people find their hunger signals regulated, and they no longer feel as hungry in the mornings.
To make fasting easier:
Start your day with caffeine, which acts as an appetite suppressant. Black coffee or green tea are excellent options. I do sneak the occasional energy drink, though.
Drink sparkling water to create a feeling of fullness. The carbonation can help stave off hunger pangs.
Don’t stress about consuming a few calories (like in coffee or tea) if it helps you stick to your overall fasting plan. The benefits of fasting come primarily from the extended period without significant calorie intake, not from achieving absolute zero calories.
Remember, intermittent fasting isn’t for everyone.
If you have a history of disordered eating, are pregnant or breastfeeding, or have certain medical conditions, consult with a healthcare professional before trying intermittent fasting.
Optimize Your Food Choices
When trying to lose fat, it’s crucial to choose foods that keep you feeling full and satisfied while still maintaining a calorie deficit.
This involves focusing on nutrient-dense, high-volume foods that provide satiety without excessive calories.
High-volume, low-calorie foods: These foods allow you to eat a larger quantity while keeping calorie intake low. They’re often rich in water and fiber, which add bulk to your meals.
Examples include:
- Non-starchy vegetables like broccoli, cauliflower, spinach, kale, and bell peppers
- Low-carb, high-fiber vegetables such as zucchini, cucumber, and celery
- Low-calorie fruits like berries, melons, and citrus fruits
- Lean proteins such as chicken breast, fish, and egg whites
- Low-fat dairy products like Greek yogurt and cottage cheese
Incorporating these foods into your meals can help you feel more satisfied with fewer calories. For instance, you could:
Use cauliflower rice instead of regular rice to dramatically reduce calories while maintaining volume
Add volume to your oatmeal by mixing in grated zucchini or pumpkin puree
Bulk up your salads with plenty of leafy greens and non-starchy vegetables
Protein-rich foods
Protein is the most satiating macronutrient, helping you feel full for longer periods.
It also has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats or carbohydrates.
Aim to include a good source of protein with each meal and snack.
Fiber-rich foods
Fiber adds bulk to your meals without adding calories, promoting feelings of fullness.
It also slows down digestion, helping to stabilize blood sugar levels and prevent energy crashes.
Include plenty of fiber-rich foods in your diet, such as:
Vegetables of all kinds
Fruits, especially berries and apples
Whole grains like oats, quinoa, and brown rice
Legumes such as lentils, beans, and chickpeas
Manage Your Eating Window
Contrary to the popular belief that eating small, frequent meals is best for weight loss, many people find success with fewer, larger meals.
By concentrating your calories into a shorter eating window, you may find it easier to control hunger and stick to your calorie goals.
This approach works particularly well when combined with intermittent fasting, and this is the preferred eating style for myself and most of my clients.
Benefits of eating larger, less frequent meals:
- Greater satisfaction from meals, as you’re able to eat more substantial portions
- Reduced overall hunger throughout the day
- Simplified meal planning and preparation
- Potentially easier to stick to calorie goals, as there are fewer opportunities for overeating
For example, instead of eating 6 small meals of 300 calories each, you might have 3 larger meals of 600 calories each.
This allows for more satisfying portion sizes while still maintaining the same total calorie intake.
However, it’s important to note that meal frequency is largely a matter of personal preference.
Some people do better with more frequent, smaller meals, while others prefer fewer, larger meals.
Experiment to find what works best for your lifestyle and hunger patterns. Fitness is an experiment.
Find what works for you.
Increase Non-Exercise Activity Thermogenesis (NEAT)
NEAT refers to the calories burned through daily activities that aren’t formal exercise.
This includes everything from fidgeting to walking to your car, and it can account for a significant portion of your daily calorie expenditure.
Increasing your NEAT can substantially boost your overall calorie burn without requiring structured workout sessions.
Ways I increase NEAT:
- Take the stairs instead of the elevator or escalator
- Park farther away from your destination and walk the extra distance
- Use a standing desk or take regular standing breaks if you have a sedentary job
- Walk or bike for short errands instead of driving
- Do household chores like cleaning, gardening, or home repairs
- Take your dog (or a neighbor’s dog) for extra walks
- Use a fitness tracker and aim for 8,000-10,000 steps per day
The beauty of focusing on NEAT is that these small activities add up over time.
An extra 500 steps here and there might not seem like much, but over a week or a month, it can contribute significantly to your calorie deficit.
Caffeinate
Most of us are already addicted.
But even then, caffeine can be a useful tool in your fat loss arsenal when used strategically.
It offers several benefits that can support your weight loss efforts:
- Increased energy expenditure: Caffeine can boost your metabolic rate, helping you burn more calories throughout the day.
- Enhanced athletic performance: Caffeine can improve endurance and strength, allowing you to work out harder and longer.
- Appetite suppression: Many people find that caffeine helps curb their appetite, making it easier to stick to their calorie goals.
- Improved focus and alertness: This can be particularly helpful if you’re exercising in a fasted state or dealing with reduced energy from calorie restriction.
Consider having a cup of coffee or a caffeinated pre-workout supplement in the morning to help manage hunger and boost your metabolism.
However, be mindful of your overall caffeine intake and try to avoid consuming it too late in the day, as it might interfere with your sleep.
I have a caffeine cut-off at 2-3 pm, so I can be rested for sleep by 10 pm.
Make Smart Calorie Reductions
To create a calorie deficit, aim to reduce your daily intake by 250-500 calories.
This moderate approach is more sustainable and less likely to trigger extreme hunger or cravings compared to severe calorie restriction.
You can achieve this through simple swaps and mindful choices:
- Use fat-free or low-fat milk instead of whole milk in your coffee or cereal
- Choose fruit over nuts for snacks (fruits are generally lower in calories and higher in volume)
- Opt for water, unsweetened tea, or sparkling water instead of sugary drinks or alcohol
- Use low-calorie alternatives in cooking (e.g., cooking spray instead of oil, Greek yogurt instead of sour cream)
- Choose lean cuts of meat and remove visible fat
- Bake, grill, or steam foods instead of frying
- Use smaller plates to naturally reduce portion sizes
These small changes might seem insignificant on their own, but they add up over time without feeling overly restrictive.
The key is consistency – making these choices most of the time while still allowing for occasional treats.
Prioritize Protein
Protein is the best macronutrient for gains.
You know this.
Increasing your protein intake can support fat loss in several ways:
- High thermic effect: Your body burns more calories digesting protein compared to fats or carbohydrates.
- Increased satiety: Protein is highly satiating, helping you feel full on fewer calories.
- Muscle preservation: Adequate protein intake helps preserve muscle mass during calorie restriction, which is crucial for maintaining a healthy metabolism.
- Aim to include a good protein source with each meal and snack.
A general guideline is to consume 0.7-1 gram of protein per pound of body weight daily when trying to lose fat.
This might look like:
- Breakfast: Greek yogurt with berries and a scoop of protein powder
- Lunch: Large salad with grilled chicken breast
- Snack: Cottage cheese with sliced cucumbers
- Dinner: Baked fish with roasted vegetables
Simply base all your meals around a protein source, and you should hit this mark.
Manage Your Environment
This is an extremely underrated component.
Your environment plays a crucial role in your eating habits.
By creating an environment that supports your goals, you can make it easier to stick to your fat loss plan:
- Keep tempting, high-calorie foods out of the house. If they’re not readily available, you’re less likely to indulge.
- Stock up on healthy, low-calorie alternatives. Keep cut vegetables, fruit, and other nutritious snacks easily accessible.
- Prepare meals in advance to avoid impulsive food choices when you’re hungry and tired.
- Use smaller plates and bowls to naturally reduce portion sizes.
- Keep trigger foods out of sight. If you must keep them in the house, store them in opaque containers in hard-to-reach places.
- Create a designated eating area and avoid eating in front of the TV or computer, which can lead to mindless overeating.
Now I understand, it’s not realistic if you have kids, a partner, or parents that like their snacks.
Hide them.
Or ask them to help keep you accountable.
Plan for Sweet Cravings
When dieting, it’s common to experience increased cravings for sweet foods. And this is coming from a guy with an insane sweet tooth. Instead of trying to eliminate these cravings entirely, which often leads to feelings of deprivation and eventual overeating.
Plan for them:
- Incorporate a small, sweet treat into your daily calorie allowance. This could be a square of dark chocolate, a small serving of low-fat ice cream, or a piece of fruit.
- Choose options that also provide nutritional benefits. For example:
- Protein ice cream made with frozen berries, protein powder, and a splash of almond milk
- Greek yogurt with a drizzle of honey and cinnamon
- Baked apple with a sprinkle of cinnamon and a dollop of Greek yogurt
- Use low-calorie alternatives like sugar-free jello, flavored teas, or a small piece of fruit to satisfy sweet cravings without derailing your diet.
If you’re really struggling with cravings, try brushing your teeth.
The minty flavor can help reduce the desire for sweets.
This one is a life hack.
By planning for and accommodating these cravings in a controlled way, you’re less likely to feel deprived and more likely to stick to your overall plan.
It’s all about the right strategies for you.
Stay Consistent with Your Eating Schedule
Your body is a machine – a very smart one, at that.
Your body’s hunger hormones, like ghrelin, adapt to your eating patterns.
By maintaining a consistent eating schedule, you can train your body to expect food at certain times, potentially reducing random hunger pangs throughout the day.
Try to eat your meals at roughly the same times each day.
If you’re following an intermittent fasting protocol, be consistent with your fasting and eating windows.
Even on weekends or days off, try to stick relatively close to your usual eating schedule.
This consistency helps regulate your body’s internal clock and can make hunger more predictable and manageable.
This can go hand in hand with sleep as well.
The human body functions best with a component of routine and consistency.
Use Caffeine and Carbonation to Manage Hunger
You might get hungry.
I am always hungry, to be completely fair.
A combination of caffeine and carbonated water can be surprisingly effective at curbing appetite:
- Start your day with a caffeinated beverage (coffee, tea, or a pre-workout supplement)
- Follow up with sparkling water
- The combination of caffeine’s appetite-suppressing effects and the fullness from carbonation can help manage hunger until your first meal
This strategy can be particularly helpful if you’re practicing intermittent fasting or trying to extend the time between meals.
I love my zero-calorie sparkling waters.
La Croix (or off-brand) is great, and another go-to is Sparkling Ices.
Focus on Food Volume
When choosing carbohydrate sources, opt for options that provide more volume for the same number of calories.
This concept, often referred to as food volume or calorie density, can help you feel more satisfied while consuming fewer calories.
For example:
- A large serving of roasted vegetables (about 2 cups) might contain the same number of calories as a small serving (1/2 cup) of rice, but will likely be much more filling.
- A large apple will be more satiating than a handful of raisins, even though they might have similar calorie contents.
- A bowl of air-popped popcorn will be more voluminous and satisfying than a small bag of potato chips for the same number of calories.
The goal is to get as much food volume with as few calories as possible.
This is what people should mean when they say that you must eat more to lose weight.
More volume, but fewer calories.
Incorporate Resistance Training
If you’re reading this, you probably already lift weights.
I would be a fool not to include this, however.
While not directly related to diet, resistance training is crucial for maintaining muscle mass during fat loss.
Muscle tissue is metabolically active, meaning it burns more calories even at rest.
By preserving or even building muscle, you can support your fat loss efforts and improve your overall body composition.
Aim to incorporate resistance training 2-3 times per week, focusing on compound exercises that work multiple muscle groups simultaneously, such as squats, deadlifts, bench presses, rows, and overhead presses.
Remember to progressively increase the weight or resistance as you get stronger to continue challenging your muscles and promoting adaptation.
Get Adequate Sleep
I am a broken record on this one.
Poor sleep can disrupt hunger hormones and lead to increased cravings and overeating.
Lack of sleep has been linked to higher levels of ghrelin (the hunger hormone) and lower levels of leptin (the satiety hormone), making it harder to stick to your calorie goals.
Cortisol, the main stress hormone, skyrockets with low sleep which will lead to reduced protein synthesis, lower fat oxidation, and lower testosterone levels.
Aim for 7-9 hours of quality sleep each night to support your fat loss efforts and overall health.
To improve your sleep:
- Stick to a consistent sleep schedule, even on weekends
- Create a relaxing bedtime routine
- Avoid screens for at least an hour before bed
- Keep your bedroom cool, dark, and quiet
- Avoid caffeine in the afternoon and evening
I sleep from 10 pm to 6 pm, read for 10 minutes before bed, crank by bedroom air conditioner to 66 degrees, and also use earplugs and an eye mask.
Be Patient and Consistent
It’s a journey, not a sprint.
Fat loss takes time, and progress isn’t always linear.
You might experience periods of rapid weight loss followed by plateaus.
This is normal and doesn’t necessarily indicate that your efforts aren’t working.
All my client’s bodyweight graphs are a down-trending zigzag.
Don’t let it get to your head.
Focus on consistently implementing these strategies rather than seeking quick fixes.
Remember, sustainable fat loss is about making long-term lifestyle changes, not short-term drastic measures.
Track your progress using multiple metrics, not just the scale. Take progress photos, measure body circumferences, and pay attention to how your clothes fit.
Celebrate non-scale victories, like increased energy, improved mood, or better sleep quality.
Be flexible and willing to adjust your approach if needed. What works initially might need to be tweaked as you progress.
Don’t get discouraged by minor setbacks
Effective fat loss doesn’t require extreme diets or hours of grueling exercise.
By implementing these science-backed strategies and being consistent, you can create a sustainable calorie deficit and achieve your fat loss goals.
Remember to listen to your body, adjust as needed, and celebrate small victories along the way.
With patience and persistence, you’ll be well on your way to reaching your desired body composition.
If you’re interested in more tips related to becoming a top tier human, fill out my 1 on 1 coaching application from the button below to become fitter and healthier – guaranteed in 90 days.
All the best,
Dr. Christian