Oct 22 • Fat loss
How to Start Losing Fat (and Actually Keep It Off)
No tea, no trick—fat loss happens when you maintain a calorie deficit long enough, while protecting muscle and managing hunger. Start small, keep it repeatable, and let consistency do the heavy lifting. PMC+1
1) Set a modest calorie deficit
Aim for ~200–500 kcal/day. Smaller, steady deficits are easier to adhere to and still add up over weeks. Many clinical programs historically use ~500 kcal/day; beginning at the lower end improves sustainability—especially if you train. Track your weekly average weight and adjust only after 2–3 weeks without progress. JAMA Network+1
2) Eat more protein—1.8–2.2 g/kg/day
Higher protein helps control appetite and preserves lean mass in a deficit. Evidence suggests benefits up to ~2.2 g/kg/day, with very effective outcomes during energy restriction at the higher end of the range. Distribute across 3–4 meals. (Great sources: fish, lean meats, eggs, Greek yogurt/skyr, tofu/tempeh, legumes.) PubMed+2PubMed+2
- Why this range? A meta-analysis found protein benefits for strength/FFM up to ~1.6 g/kg with an upper 95% CI near 2.2 g/kg; during energy deficits, RCTs show higher intakes (e.g., ~2.4 g/kg) preserve/boost lean mass while losing more fat. Physique-sport guidance often lands in ~1.8–2.7 g/kg. PubMed+2PubMed+2
3) Lift weights, then layer in cardio you’ll actually do
Resistance training during a deficit helps keep fat-free mass and improves body composition. Pair it with weekly aerobic work for health and extra calorie burn: 150–300 min/week moderate (or 75–150 min vigorous) plus 2+ days/week of muscle-strengthening. CDC
4) Make hunger management automatic
- Fiber first: Vegetables, fruit, oats, beans/lentils, and whole grains boost satiety and can reduce energy intake. PubMed
- Sleep enough: Extending short sleep reduces spontaneous calorie intake—a quiet adherence booster. Aim for 7–9 hours. JAMA Network
5) Pick a diet style you can live with
Low-carb vs. low-fat? When calories and adherence are matched, long-term weight loss is similar—so choose the pattern that helps you stick to your deficit. JAMA Network
Your simple starter checklist (this week)
- Deficit: 200–500 kcal/day, reassess in 2–3 weeks. JAMA Network
- Protein: 1.8–2.2 g/kg/day, split over 3–4 meals. PubMed+1
- Training: Lift 2–4×/week; hit 150–300 min/week of moderate cardio (or 75–150 vigorous). CDC
- Satiety & sleep: Build meals around protein + fiber; sleep 7–9 h. PubMed+1
Takeaway
Start smaller than you think, repeat it longer than you want, and protect your muscle along the way. That’s sustainable fat loss.
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How to Start Losing Fat (and Actually Keep It Off)
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