The Ultimate Guide to Fat Loss

If you’ve been searching the internet trying to find the ultimate guide to fat loss, then you’ve come to the right place my friend.

Because I’m about to tell you everything you need to know about how to lose weight and get the body that you’ve always wanted.

And, more importantly, how to actually maintain those results over the long run.

So, if you want to learn exactly how to lose body fat and finally get that toned and defined physique that you’ve always wanted, make sure to read this entire article.

No skimming around.

Because I promise you that once you get done reading this, you’ll have all the tools you’ll ever need to CRUSH your weight loss journey.

So, without further ado, let’s just get right on into it!

The Ultimate Guide to Fat Loss: Quick Preface

I’m going to divide this article into four parts: nutrition for fat loss, workouts for fat loss, recovery to maximize results, and how to track weight loss progress.

But, keep in mind, this is a guide to sustainable fat loss. Nothing that I’m about to discuss is a quick fix.

Remember, the reason you’re in this position where you’re not happy with your results is because you’ve been chasing “quick fixes” and shortcuts your entire life.

I encourage you to have an open mind as you read this article.

Because if you want a different result, you have to be willing to do something different.

Even and especially if certain things are outside of your comfort zone.

The Ultimate Guide to Fat Loss: Nutrition 101

When it comes to actually losing body fat, nutrition is KING.

Actually, it’s more than king.

You see, we lose body fat by being in what’s called a calorie deficit.

You’ve probably heard that term thrown around quite a bit. It may sound complicated, but it’s actually REALLY simple.

A calorie deficit just means eating fewer calories than you burn in a day.

There’s a certain number of calories you burn through everything you do on a daily basis.

Brushing your teeth, taking your dog for a walk, eating, just being alive, etc.

EVERYTHING you do burns calories.

And the sum of all the calories you burn in a day adds up to a number.

That number is known as your Total Daily Energy Expenditure (TDEE).

Which is just a fancy way of referring to your metabolism.

So when someone is referring to their metabolism, what they’re really referring to is their TDEE.

Total Daily Energy Expenditure

And, as you can see below, TDEE is made up of four main parts:

• BMR: calories burned at rest just from being alive (organ function, breathing, your heart beating, etc)
• Non-Exercise Activity Thermogenesis (NEAT): calories burned through all movement unassociated with exercise: walking your dog, shampooing your hair, washing the dishes, etc)
• Thermic Effect of Food (TEF): calories burned through digestion
• Exercise: I think this one is pretty straightforward. Calories burned through weight lifting, cardio, etc

So, the calories you burn from everything you do adds up to a certain number (i.e. TDEE).

This number is different for everyone. And there are many different factors that affect it such as height, weight, activity level, genetics, etc.

A Simple Example

Let’s go over a very basic example to illustrate how a calorie deficit works in practice.

Let’s say you have a friend named Jessica who wants to lose weight.

And Jessica’s TDEE is 2,000 calories a day.

For her to be in a calorie deficit to lose body fat, she has to eat less than 2,000 calories a day on a consistent basis.

For example, if she eats 1,500 calories a day, she’ll be in a 500 calorie deficit and lose about 1lb of fat per week.

Very straightforward.

Now that you know how fat loss actually happens, everything that I discuss in this article will make a lot more sense to you.

And, now that you know that nutrition is king for fat loss, the saying “you can’t out-train a bad diet” probably makes more sense to you.

As you’ll see as you keep reading, no amount of exercise is gonna “fix” your pitfalls around food.

Not to mention that – as you can see from the TDEE chart above – calories burned from exercise make up a very small portion of your metabolism.

Exercise is VERY important as we’ll discuss, but nutrition is what directly contributes to fat loss.

Nutrition For Weight Loss

Given that the only way to lose fat is by being in a calorie deficit, that begs a few questions.

How do you actually go about achieving a deficit? What’s the best diet to follow? Is it keto? Is it intermittent fasting? Do you need to count calories?

Well, here’s the truth. You need to do what works best for you AND what you can sustain long enough to make progress.

If you can confidently say that you can’t follow a certain diet for more than a few weeks, I wouldn’t even do it to begin with.

If the methods aren’t sustainable, the results aren’t sustainable.

That’s why I’m not a big fan of fad diets.

They rarely teach you anything about nutrition and most people end up putting the weight back on after they lose it.

So let me discuss what I prefer for most people instead.

The Power of Tracking Calories

I’m a HUGE fan of tracking your calories, even if it’s just for 30 days.

And there’s a few reasons why.

First, since you have to be in a calorie deficit to lose body fat, it makes sense to use the most “direct” approach to ensure that you end up in that deficit.

It doesn’t get any more direct than, well, just tracking calories.

Second, tracking calories actually teaches you a lot about nutrition.

It teaches you what proper portion sizes look like, the amount of calories in the foods you like to eat, the amount of protein in the foods you like to eat, etc.

It equips you with skills and knowledge that you’ll have forever.

It’s A Lot Like Saving Money

Let’s say your friend comes to you and says that they want to save money.

By definition, you know that they need to spend less than they make.

So, what’s the first thing you’d tell them?

Intuitively, without even being a financial advisor, you’d probably suggest that they track their expenses for a month to ensure they’re spending less than they make and staying within their means.

Plus, by tracking their expenses, it would force them to “take a look under the hood” to see where they could cut back, where some unnecessary expenses are, etc.

Guess what? Weight loss is the exact same thing.

Just like your friend probably spends mindlessly throughout the month on things that she doesn’t really need, you probably “spend calories” each day on foods that you don’t really need.

Not to mention, you may not even realize you’re eating them!

We make A LOT of subconscious decisions around food every single day.

So, with that in mind, it makes sense that it would benefit you to track your calories for *at least* 30 days to get that clear, objective picture of what your nutrition actually looks like.

After that, you have the luxury of being able to go with a more “intuitive” approach to eating.

But, remember, for something to become intuitive, you have to have experience with it.

And that’s what tracking calories does for you.

Calculating Calories And Protein

Great! So you’ve committed to tracking your calories for just 30 days to ensure you’re in a calorie deficit.

So you can FINALLY start losing body fat.

How are you supposed to know how many calories to eat?

Well, I’m gonna make it super easy for you.

But first here’s some background information.

Calories And Protein

A calorie is just a unit of energy. And calories are comprised of carbs, protein, and fats (the three macronutrients).

I want to keep things as simple as possible here and discuss the same approach that I use with my online weight loss coaching clients.

So, we’re just gonna talk about how to calculate calories and protein.

Because, as long as calories and protein are dialed in, carbs and fats will be in check as a byproduct.

Obviously calories have to be controlled because you have to be in a deficit.

But protein also needs to be in check. And there are three main reasons why:

1. Protein is the only macronutrient that helps you build and retain lean muscle. Which means it’ll be essential for recovering from your workouts and helping you hold onto as much muscle as possible as you lose fat. Which will help you get that toned and defined look. Remember, weight loss is about maximizing fat loss while minimizing muscle loss. Protein is key for that.
2. Protein is the most filling macronutrient. When push comes to shove, the key to sticking with a calorie deficit is staying full and minimizing hunger. We’ll touch more on that in a minute.
3. Protein burns more calories through digestion than carbs and fats which helps boost your metabolism a bit.

How to Calculate Your Calorie Target

Step 1: Decide what your goal body weight is (in pounds).

Step 2: Multiply your goal body weight by 12 to get your calorie target.

For example, let’s say your goal body weight is 150lbs.

• 150 x 12 = 1,800 calories

Important note: You don’t have to hit that *exact* number every single day. Staying within about plus or minus 100 calories of that number will put you in the right ballpark to be in a deficit. Remember, consistency is more important than perfection!

How to Calculate Your Protein Target

Take your goal body weight in pounds and multiply it by 0.8-1. That’s your range to fall into.

For example:

• 150 x 0.8 = 120 grams
• 150 x 1.0 = 150 grams

So, if your goal weight is 150lbs, you’d want to eat anywhere between 120-150 grams of protein per day

How to Track Calories

See how easy it is to calculate your calorie and protein guidelines? Like I said, I keep things super simple.

Okay, so now that you know how to calculate your calories and protein, how do you actually go about tracking everything?

It’s actually WAY easier than you might think.

Luckily, due to our amazing modern technology, the days of having to write down everything with a pen and paper are behind us.

You no longer have to “count” calories.

All you have to do is download a free app like MyFitnessPal, Cronometer, MyNetDiary, etc, input what you eat throughout the day, and the app adds up the totals for you.

To input the most accurate information possible, you want to weigh out your food on a food scale.

Solid food food should be weighed in grams and liquids should be weighed in milliliters.

Now, if you’re thinking:

“Dude, you just lost me. I don’t want to have to weigh out my food!”

First, I’ll say this.

It’s not NEARLY as time consuming as people think. People tend to get overly-dramatic about weighing their food. In reality it’s a super quick process.

You’re putting your food on a plate anyway, right?

No you’re just putting that plate on a food scale, zeroing it out, then weighing out each individual food. Not hard at all.

It’s a Blip on the Radar

Not to mention, we’re only talking about doing this for 30 days.

So you can learn proper portion sizes and see what a plate conducive to weight loss actually looks like.

So you don’t have to track your calories or weigh out your food beyond those 30 days.

That’s the whole point. It’s temporary.

It’s a short-term approach that allows you to live your life in a more sustainable way once you have all the knowledge you need.

Remember, weight loss is a big goal.

There’s a lot of work that has to be done to get to the Promised Land.

And, unfortunately, there are no shortcuts.

If you REALLY care about finally being able to lose the weight and get in shape. Like you REALLY want it with every ounce of your being.

Be willing to do the work if you want the result.

How to Lose Weight Without Tracking Calories

With all that being said, tracking calories isn’t for everyone.

If you have a history of disordered eating or are currently struggling with it, you should not be tracking calories.

Here’s what I recommend doing instead.

3 Plates, 2 Snacks Method

This is an approach to nutrition that I got from one my my amazing mentors, Jordan Syatt (shoutout Jordan, you’re the best!).

Here’s what this approach looks like:

• You eat 3 meals a day
  • each meal fits on one plate
  • 1/2 of the plate is veggies
  • 1/4 of the plate is protein
  • 1/4 of the plate is carbs/fats

• You eat 2 snacks a day
  • each fits into the palm of your hand
  • each is either a protein source, a veggie, or a piece of fruit
    • *Protein snacks include things like protein shakes, protein bars, Greek yogurt, cottage cheese, etc

There are a few things that I LOVE about this way of eating.

First, this method *usually* puts you in a calorie deficit without tracking calories.

Second, it’s a very normal, healthy way of eating that allows you to get plenty of protein and fiber in your diet.

It’s not one of these fad diets that drastically overhauls your normal way of eating.

Because, again, that’s just not sustainable.

Now, I already discussed why protein is so important for weight loss, so let me now discuss why fiber is equally as vital.

Fiber is Your Best Friend

Just like protein, fiber is an incredibly filling nutrient that most people don’t get enough of in their diet.

Fiber slows down digestion which leaves you feeling fuller for longer.

Also, fiber helps regulate blood sugar levels, and it can reduce your risk of heart disease and certain cancers.

There’s no silver bullet or magic pill for weight loss or overall health, but I think fiber is the closest thing.

Now, you don’t HAVE to track your fiber intake, but I would start making an effort to look at the fiber content on nutrition labels and in the foods you regularly eat.

Here are some of my favorite sources of fiber:

• raspberries (8g per cup)
• strawberries (3g per cup)
• blackberries (8g per cup)
• apples (4.5g per 1 medium)
• carrots (3g per cup)
• avocado (10g per medium)
• chia seeds (10g per 1oz)
• black beans (15g per cup)
• broccoli (3g per cup)
• oatmeal (4g per cup)
• sweet potatoes (4g per cup)
• popcorn (3.6g per 1oz)

If you do decide to track your fiber intake, I recommend that women get a minimum of 25g/day and men get a minimum of 35g/day.

Pro tip: Gradually increasing your fiber intake tends to make it a lot easier on digestion.

Building Meals for Weight Loss

Whether you decide to track calories or not, the 3 plates 2 snacks method epitomizes what most of your meals should look like when in a weight loss phase.

And here’s where most people go wrong with their nutrition for weight loss; they assume that their meals have to be super bland.

They think that they need to eat dry chicken breast with steamed broccoli that’s been sitting in a Tupperware for three days.

Remember, calories are king for weight loss.

Season your food really well and you’ll actually look forward to your meals. Even when you’re in a calorie deficit.

I’ll give you a few meal ideas to get you on the right track when it comes to what to eat in a deficit. I’ll give you one for breakfast, one for lunch, and one for dinner.

A Few Meal Ideas

Breakfast:

• 1 packet of oatmeal with berries on top (100g strawberries, 50g raspberries, and 50g blueberries is a go-to for me) and 1 1/2 servings of nonfat greek yogurt on the side.
  • ~415 calories and 23g of protein

Lunch:

• A salad kit with 113g (4oz.) of chicken breast
  • Pro tip: To keep the salad low calorie, don’t add in all of the toppings that come with it. Instead, add in some cut-up veggies and use a low calorie dressing instead to keep the calories low (my favorite is fat free Italian dressing).
  • ~ 250 calories and 27g of protein (As you can clearly see, BIG salads with lean protein and low calorie dressings are a major weight loss hack).

Dinner:

• 170g (6oz.) of 93/7 ground turkey, 200g roasted Yukon gold potatoes, and 100g green beans.
• ~ 570 calories and 35g of protein
  • This is factoring in about 100 calories worth of olive oil that you’d use when seasoning the potatoes. Make sure to track oil because 1 tbsp is 120 calories! I recommend using cooking spray whenever possible to keep the calories from oil way down.

The Ultimate Guide to Fat Loss: Training 101

While nutrition is the main driver of fat loss, training should never be put on the back-burner.

I’m about to dive into everything you need to know about workouts for fat loss and how to structure everything.

But, before I do, I need to address a few *extremely* common misconceptions.

Once You Understand This, Everything Changes

Most people assume that they should be doing copious amounts of cardio to “torch their stubborn belly fat.”

Now, while cardio is INCREDIBLY important for your health and you need to be doing it on a regular basis, relying on cardio for fat loss is completely overrated.

Remember, just because something’s overrated doesn’t mean it’s bad. It just means it’s valued too much.

If you want to lose weight, what you’re really saying is that you want to maximize fat loss while minimizing muscle loss. Just like my amazing online weight loss coaching client did when she lost 12 pounds in 12 weeks!

Because that’s the key to getting that cut, toned and defined look.

Well, guess what?

You don’t achieve that look by spending every waking moment on the elliptical, treadmill, or stair stepper.

You achieve that look through the COMBINATION of a calorie deficit and consistent strength training.

In fact, my client lifted weights 3 days a week consistently throughout those 12 weeks. Which played a HUGE role in her ability to tone up her back.

Strength training is critical to a fat loss journey, because it’s the only form of exercise that can help you preserve muscle while dieting. Cardio can’t do that.

All the celebrities and social media influencers who are toned and defined lift weights a few days a week.

Jennifer Lopez is the prime example of this.

But Cardio Matters Too, Right?

Right now I bet you’re thinking, “Dude, okay I hear you. It’s important to lift weights while trying to lose weight. But cardio’s gotta be important too, right?”

Aside from cardio being imperative for living a long, healthy life, it still does play a role in fat loss.

Even if it doesn’t play the main role.

Remember how I said that the only way to lose fat is by being in a calorie deficit?

Good, glad you’re paying attention.

Even though your diet is the main component of your lifestyle that contributes to weight loss, cardio can certainly help.

Cardio can increase the amount of calories you burn in a day. Thereby making it easier to be in a deficit.

But here’s the caveat: it only makes a minor difference in total calories burned.

Remember the chart that showed that exercise only makes up 5% of the total number of calories you burn in a day?

The truth is that you’re not burning hundreds and hundreds of calories from cardio.

Even if you go to some crazy intense HIIT bootcamp or workout class.

The Most Underrated Form of Cardio

But not all hope is lost.

Because there’s a more doable, sustainable way of getting your cardio in that burns calories without leaving you feeling absolutely drained after.

And it’s really simple: just walk more.

Increasing your daily step count can *massively* help.

Because, as opposed to a 30 minute intense cardio workout that doesn’t burn as many calories as you think, walking is something you do consistently throughout the day.

Which means the steps add up.

Which means the calorie burn adds up too.

Let’s say you go from averaging 4,000 steps/day to 10,000 steps/day.

To get those extra 6,000 steps, you would probably need to spend an additional 40 minutes walking each day.

That can EASILY be an extra 200 calories burned for the day.

Which could be the difference between you ending up in a calorie deficit or not.

That’s the main way that cardio impacts weight loss.

More Isn’t Inherently Better

Another common misconception about workouts for weight loss is that more exercise means more results.

Based on everything I’ve already taught you in this article, you should know by now why that isn’t exactly true.

If:

1. You have to be in a calorie deficit to lose fat
2. A calorie deficit is mainly driven by nutrition
3. Exercise itself doesn’t burn as many calories as most people think

Then being in the gym 7 days a week for 2 hours a session just isn’t necessary.

Not to mention, you and I both know that you don’t want to be in the gym that much.

If you bite off more than you can chew from day one, then it’s not sustainable.

And if it’s not sustainable, you’ll quite as soon as it gets hard.

So, let’s circumvent that by making things more realistic and sustainable from day one so you can stick to your workouts without making it your ENTIRE life.

Let’s dive into how to do that.

Exercise Guideline For Weight Loss

The guidelines that I’m about to dive into are very similar to how I program workouts for my online weight loss coaching clients.

Since you now know that BOTH weight lifting and cardio are part of a well-put-together weight loss workout plan, I’ll show you a simple way to incorporate both without spending every waking moment in the gym.

Strength Training Workouts

I’ll briefly touch on how to set up your weight lifting and cardio workouts then I’ll show you how you can balance the two.

For weight lifting, I think the sweet spot is 3-4 workouts a week.

It’s enough to maximize results, but it’s not too much to where you’re practically living in the gym.

Plus, it’s sustainable.

Because, remember, sustainability is the key to ALL of this!

For 3x/week workouts I recommend:

*And, ideally you take at least one rest day in between each of those. So it might look something like Lower Body on Monday, Upper Body on Wednesday, and Full Body on Friday*

For 4x/week workouts I recommend:

*Similarly, it would be ideal to have a rest day in between Upper Body A and Lower Body B. So, that might look something like Lower Body A on Monday, Upper Body A on Tuesday, Lower Body B on Thursday, and Upper Body B on Friday.

And, each of those workouts should have different exercises within them.

Meaning, the exercises in Lower Body A should be different than the exercises in Lower Body B.

So, the exercises throughout the week are different, BUT you repeat those same workouts for about 4-8 weeks before swapping things out.

The goal is to progress week-to-week on form, doing more reps with the same weight, increasing the weight, etc.

If you’d like an example of what one of those workouts looks like, check out this article here.

Cardio Workouts

There’s a HUGE misconception about cardio workouts for weight loss.

Many people think that HIIT training (high intensity interval training) is best.

Most people assume that, the higher the intensity, the more fat you burn.

But now you know that’s not true.

Because the only way to lose fat is by being in a calorie deficit.

From a fat loss perspective, the specific type of cardio you do isn’t as important as most people think.

There’s definitely a time and a place for HIIT workouts if you want to do them.

But it’s smart to limit them to no more than 1-2 sessions/week due to the high recovery demand.

Especially if you’re also lifting weights.

But that begs the question: If you’re not doing tons of HIIT workouts, what type of cardio should you be doing for weight loss?

Well, there’s basically two types and there’s some overlap between them.

There’s low intensity and low-moderate intensity cardio. I’ll break down each individually.

Low Intensity Cardio

When you heard me say low intensity cardio, you probably got super excited.

Because, basically, I’m telling you that you don’t need to rely on super high intensity, exhausting cardio workouts to lose fat.

Simply put, you can think of low intensity cardio as getting your steps in.

Now, I already talked about how steps can aid in weight loss, so I won’t belabor that point any further.

But, I will add this: A LOT of people don’t view walking as a legitimate form of exercise.

But they’re sorely mistaken. Not only is low intensity movement AMAZING for your overall health, but it can actually increase your lifespan.

There’s even a study showing a linear relationship between average number of steps and lifespan. I’ll link that right here.

So, suffice to say that you have plenty of reasons to increase your step count.

Here are a few guidelines to aim for when it comes to steps:

• If you’re starting from a low step count (~2-3k steps/day):
  • Increase your steps by about 1,000/week until you’re up to *at least* 7,500/day. That seems to be the minimum to get the best health benefits while also helping you burn some additional calories for weight loss.

• If you’re already getting 5k-7k steps/day as it is:
  • Shooting for a minimum of 10,000 steps/day is a great goal to work towards. But, keep in mind that you don’t need to obsess over getting exactly 10,000. Moving more than you currently are is really the key here.

Low-Moderate Intensity Cardio

While increasing your step count should be your baseline level of cardio for fat loss, there’s a slightly higher intensity form of cardio that’s also amazing for longevity.

It’s called zone 2 cardio.

Without getting into the weeds too much, there are five heart rate zones for cardio.

Think of zone 1 as walking casually around your neighborhood.

And think of zone 5 as an all out sprint that you can only sustain for 5-10 seconds tops.

Zone 2 is on the lower end of the spectrum, but it’s still higher intensity than casual walking

How Do I Know I’m In Zone 2?

The easiest way to know you’re in zone 2 is by doing something called the talk test.

And it’s really simple.

Let’s say you’re doing an incline walk on the treadmill.

If you’re in zone 2, you should be able to have a conversation with a friend on the phone.

Now, even though you’ll be able to say about 12 words before needing to take a breath, your friend will be to tell that you’re exercising by the sound of your voice.

If you’re able to hold a conversation *without* sounding like you’re exercising (remember, this is still exercise), you’re probably in zone 1.

If you’re huffing and puffing to the point of not being able to hold a conversation at all, you’re probably in zone 3 or higher.

What Are The Best Ways To Do Zone 2 Cardio?

There’s no one singular machine or type of cardio that you need to be doing to get into zone 2.

You have TONS of options.

Incline treadmill walk, elliptical, stair stepper, rower, stationary bike, etc.

Just make sure to adjust the resistance/difficulty of whatever type of cardio you’re doing to stay in zone 2.

In terms of how much you should be doing, a great place to start is two to three 20-30 minute sessions a week.

How To Balance Weight Lifting And Cardio

Okay, so now that you know how often you should be lifting weights and doing cardio, how do you balance the two?

Because, I get it. You’re busy. You have a life and plenty of responsibilities.

You can’t be be in the gym 24/7 doing hours of lifting and cardio.

So let me show you two easy ways to balance them.

Doing Both In The Same Workout

The first way is lifting and doing cardio in the same workout.

Ideally, you’ll lift first so you can have more energy for it, then do cardio after.

However, if you know that the cardio isn’t going to get done unless it’s done first, then do it at the beginning.

Practically speaking, you can lift weights for about 40-45 minutes, then do 20 minutes of zone 2 cardio after for a total of about one hour for the whole workout.

And, remember, you only really need to be in the gym 3-4 days a week to make great progress.

Separating The Two

The second way is separating the two by having “lifting days” and “zone 2 cardio days.”

For example:

• M, W, F Lifting
• T, Th, S Cardio

Yes, you’d be in the gym more often with this approach.

But, each session would only be around 20-45 minutes (depending on if it’s lifting or cardio), so you’d get in and out of the gym relatively quickly.

The Ultimate Guide to Fat Loss: Recovery & Sleep

I’d be remiss if I were to write an entire article on fat loss without mentioning one of the most important pillars.

And, candidly, also one of the most overlooked aspects as well: sleep.

You already know that sleep is vital for your health.

Ideally, getting 7-9 hours of high quality sleep as consistently as possible leads to way better health outcomes.

But I’m not telling you anything you haven’t already heard.

“So why is sleep so important for fat loss specifically?”

Well, without digging into the science too much, sleep helps regulate your hunger hormones.

Mainly ghrelin (which makes you feel hungry) and leptin (which makes you feel full).

To generalize a bit, when you consistently get at least 7 hours of high quality sleep, leptin is high and ghrelin is low.

Which is exactly what you want for feeling full and not having as many cravings.

However, when sleep is sacrificed, ghrelin is high and leptin is low.

Which leaves you feeling hungry all the time and plagued by those cravings that just never seem to go away.

When you REALLY think about it, what’s the key to weight loss?

It’s really all about feeling full in a calorie deficit so you don’t go crazy and feel famished.

Aside from eating enough protein and fiber, sleep is the other variable that has the greatest impact on reducing hunger.

Not to mention, research has shown that individuals who sleep more lose more weight from fat and less from muscle.

One study showed that people who got 5.5 hours of sleep compared to 8.5 hours “decreased the proportion of weight lost as fat by 55%… and increased the loss of fat-free mass by 60%.”

Which is just a fancy way of saying that the group that got less sleep lost LESS fat but also lost MORE muscle.

It goes without saying that less fat loss and more muscle loss isn’t exactly ideal for improving your physique and getting more defined!

The Ultimate Guide to Fat Loss: How to Track and Measure Weight Loss Progress

Now that you know what you need to be doing to lose weight, it’s important to know how to track progress to ensure that you’re being consistent.

And to know that what you’re doing is actually working.

Because nobody wants to be spinning their wheels.

There are three main ways to measure fat loss progress:

1. Weighing yourself daily
2. Taking measurements every 2 weeks
3. Taking progress pictures every 4 weeks

Let me briefly explain each.

Weigh Yourself Daily

Ideally, you want to

• Weigh yourself daily first thing in the morning after you’ve gone to the bathroom and before you’ve had any food or water
• Write down each individual weigh in
• At the end of the week, add up all 7 weigh ins and divide the total by 7.

Now you have your weekly average.

And you’re looking for that average to trend down over the weeks and months.

Important note: The point of weighing yourself daily is *NOT* to see the number on the scale go down every single day. That is literally physiologically impossible. Even if you did everything right everyday (diet, exercise, sleep, manage stress), your weight would still fluctuate day-to-day. You want to weigh yourself daily to collect data. Each individual weigh-in is a piece of data that helps you track your *average* over time.

Watch this video here below to learn why scale fluctuations happen and how to NOT let them impact your consistency.

Take Measurements Every 2 Weeks

Measurements are HUGE for gauging weight loss progress.

Because there’s a strong correlation between waist measurements going down over time and fat loss.

At the very least, I recommend doing a waist measurement at the belly button every two weeks.

But, if you want to do more than that, you can do:

• a measurement two inches above the navel
• a measurement two inches below the navel
• a thigh measurement halfway between your hip and knee
• an upper arm measurement flexing your bicep
• a hip measurement where your hips stick out the most

Sometimes measurements will go down even when the scale isn’t moving as quickly as you’d like.

Take Progress Pictures Every 4 Weeks

Taking progress pictures once a month is arguably the most underrated way to track fat loss progress.

Because the truth is that you’re never going to notice changes in your body day-to-day in the mirror.

Progress pictures are the best way to see how your body is actually changing over time.

I can’t even begin to tell you how many times I’ve had clients frustrated that the scale isn’t moving as quickly as they’d like.

But, then they look at their progress pictures (front, side, side with their arm up, and back) and realize just how much their physique has improved over the months.

And it makes them feel AMAZING about the way they look and their progress.

Plus, progress pictures are able to tell you something that the scale can’t: how much muscle you’re building from your workouts and how that’s positively impacting your physique as you lose fat by making you look more toned and defined.

As uncomfortable as it is, do yourself a favor and take progress pictures at the beginning of your fat loss journey.

And make sure to continue taking them each month.

Because one day you’ll look back and see how far you’ve come.

And it’ll make you feel REALLY good about yourself and all the hard work you’ve put in.

Because, at the end of the day, that’s what this is all about!

The Ultimate Guide to Fat Loss: Final Thoughts

And there ya have it!

The ultimate guide to fat loss.

I know that was A TON of information to digest, so feel free to read this article periodically to remind yourself of some of the topics that you need to refer back to.

And, if you’d like help with your weight loss journey and have someone take all the guesswork out of the equation for you, you can apply to my 1:1 online weight loss coaching program right here.

Feel free to reach out to me with any questions you might have, and we’ll chat soon!

-Dylan