The #1 Thing You Must Do To Start Losing Fat ASAP

If you’re serious about losing fat, there’s one non-negotiable rule you need to follow….create a calorie deficit.

No matter what diet or exercise routine you follow, if you aren’t in a calorie deficit, you won’t lose weight.

It’s as simple as that.

The Power of a Calorie Deficit

A calorie deficit means you’re consuming fewer calories than your body needs to maintain its current weight.

When you do this, your body turns to stored fat for energy, leading to fat loss. It’s the fundamental principle of weight loss, and there’s no way around it.

Two Paths to a Calorie Deficit

There are two main ways to create a calorie deficit. Through nutrition and exercise.

1. Nutrition: Eat Smart

The easiest way to control your calorie intake is through your diet. Here’s how to get started:

Track Your Intake: Use a food diary or app to monitor everything you eat and drink. This helps you stay aware of your calorie consumption.

Focus on Whole Foods: Eat more vegetables, fruits, lean proteins, and whole grains. These foods are nutrient-dense and lower in calories, keeping you full without overloading on calories.

Reduce Portion Sizes: Sometimes, it’s not what you eat but how much. Cutting back on portion sizes can significantly reduce your calorie intake.

Cut Out Junk: Eliminate or drastically reduce sugary drinks such as Gatorade, fast food, and processed snacks. These are calorie-dense and nutritionally poor.

2. Exercise: Burn More Calories

Exercise is a powerful tool for increasing your calorie deficit. Here’s what you should do:

Cardio Workouts: Activities like running, cycling, and swimming burn a lot of calories and are great for creating a deficit.

Strength Training: Building muscle increases your resting metabolic rate, meaning you burn more calories even when you’re not exercising. Focus on compound movements like squats, deadlifts, and bench presses.

High-Intensity Interval Training (HIIT): This combines short bursts of intense activity with rest periods. It’s efficient and highly effective for burning calories.

For the best results, combine nutrition and exercise to create a calorie deficit. Eat a balanced diet that fuels your workouts and keeps you in a deficit, and follow a consistent exercise routine to maximize calorie burn.

This dual approach ensures you lose fat while maintaining muscle mass.

Ready to take the guesswork out of creating a calorie deficit?

Download The Body Blueprint, a comprehensive 4-week nutrition and workout plan designed to help you lose up to 15 pounds in just 28 days.

This plan guides you step-by-step through balanced nutrition and effective exercise routines, ensuring you stay in a calorie deficit and achieve your fat loss goals.