How to Lose Fat

How to Lose Fat

There are 3 types of fat, which are saturated, unsaturated and trans fats, more on these fats is explained here. Fat is broken down into glycerol and fatty acids once it is digested. In this post, I will provide points on how to make fat loss easier.

Everyone is on a mission to lose fat, but the knowledge of it is a lot easier than the application, therefore let’s get to the basics which are:

1. To lose fat you must be in a caloric deficit.

2. To optimize this fat loss, it is best to both lift weights and do cardio.

3. You can lose fat without having to train intensely every day.

4. You don’t have to track or count what you eat, but this does help.

5. It is not an easy and quick process, it takes time, therefore you need to be patient and consistent in your habits to make it a lifestyle.

How to Make Fat Loss Easier

I’m not providing a “lose fat fast” solution here, but habits which will improve your lifestyle, physique and ensure that you lose fat in a more sustainable way.


These days a lot of food is processed, even some of our healthiest options. The food which I’m referring to specifically, is the junk food from our favourite fast food restaurants, which usually contains a lot of trans fats and is high in calories. Since we need to be in caloric deficit to lose fat, it is highly beneficial to eat less of the food that contains high calories or just manage the portions or options that you do eat.


Liquid calories come from soft drinks, cold drinks and alcohol, most, if not all flavoured drinks contain calories, sugars and sweeteners. Liquid calories should be limited when trying to lose fat because they contain more calories than just drinking water, therefore you may think you’re being healthy with that apple juice, but when you look at the calorie value, you may actually be drinking a lot of calories and sugars which can add to your fat, so limiting your liquid calories is beneficial to your fat loss.


The power of keeping yourself busy is huge because you’d be spending time occupying your mind and body on a task that time goes by without you realizing that you haven’t eaten. I can find myself running errands on-site and only realizing later that I hadn’t eaten anything because of time going by. Keeping yourself busy let’s you forget about eating and eat at later stage which would reduce the amount you will eat or make you eat smaller portions to ensure that you don’t eat too many calories.


Protein is very filling and can leave you feeling fuller for longer before you eat again, while most protein is low in calories, meaning less food and calories you’d eat throughout the day. If you were to eat protein at every meal it would mean that you’d require less food at each meal because of proteins’ appetite satisfying qualities, I’ve noticed that when I do eat a protein source before anything else on the plate, my appetite does reduce a bit.


Last but definitely not the least, water is the most important component (debatable) in fat loss, this is mainly because it:

  1. Contains ZERO calories, meaning no matter how much you drink of it in your diet, it will not add sufficient calories to damage your progress in your fat loss journey.
  2. Drinking it before you eat food makes you feel full, therefore you can ultimately eat less calories for that meal or each meal you do it for.

Any activity burns calories, but when you exercise, you burn more calories (weight training or cardio) and as said before, it doesn’t have to be intense all the time. Consistent activity sessions are more important than one intense session and exercising regularly can involve stretching, walking and obviously more intense activities, but making regular can result in more calories being lost in the long-term and sustainably.


Fat loss requires patience and consistency, your body will fluctuate with the changes, therefore, do not use the scale too much as a progress reference, but rather your clothing and mirror are more reliable and how you feel about yourself and more than anything love your body and ensure that you are doing it for the right reasons, so your mind should be in check too, I have attached the picture you can use as a reference in guiding your habits towards a healthy fitness lifestyle, so save it!

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