I’m in my own fat loss phase right now. I started at about 216 to 217 pounds and I’m sitting around 200 to 202 pounds. These are the same tactics I use with my clients.
One of my clients went from 165 pounds down to about 130 to 135 pounds in a few months and has kept it off for over a year. She also built muscle during that time.
Today you will learn the five steps that help you lose 25 pounds, feel better, and have more energy. At the end you will get a bonus tip that makes this process easier.
Set a time frame
You need a clear window for your fat loss phase. Most people do well with three to six months. Anything longer becomes hard to maintain. It is not realistic for most people to diet longer than that.
Break your goal into weekly benchmarks. Ask yourself why this goal matters. Your reason needs to be strong. If your reason is that you want to be around to see your grandkids grow up, that changes how you act day to day. When you are staring at the donuts in the break room you will remember why you are doing this.
Set yourself up for success. Pick a window where your schedule is calm. Avoid long dieting phases during vacations or heavy travel.
Set a calorie budget
Your body burns a certain number of calories each day. This number is your total daily energy expenditure. You lose weight when you eat fewer calories than you burn.
A light to moderate deficit works best. Aim for a 10 to 25 percent reduction from your daily energy needs. This keeps hunger and fatigue manageable. Think of it like taking the smooth off ramp instead of a sharp right turn. Slow and steady gives you more control.
Self monitor
Tracking keeps you honest and gives you feedback. Use an app like Cronometer to track your daily calorie intake. It helps you understand what you are actually eating.
Weigh yourself often. This gives you data about how your choices affect your weight.
Track body fat and muscle mass if possible. During fat loss it is normal to lose some muscle. Tracking helps you catch issues early.
Take weekly progress photos. Changes show up in photos long before they show up on the scale.
Make better food choices
Protein comes first. Aim for 1.2 to 1.6 grams per kilogram per day. For a 165 pound person that is 90 to 120 grams per day. Spread this out across four meals with 20 to 40 grams at each meal.
Focus on food groups. Build most meals with lean protein, fruits, vegetables, whole grains, low fat dairy, nuts and seeds, and beans. These give you the calories, macros, vitamins, minerals, and fiber you need.
Get enough fiber. Eating from the food groups above makes this easy. Fiber helps you stay full and supports digestion.
Lift weights
Your goal is to keep your muscle or build more of it. Resistance training makes that possible.
Use four principles.
- Progressive overload. Try to add a rep or add weight over time.
- Good form. This keeps you safe.
- Full range of motion. This helps stimulate the muscle.
- High intensity. Push yourself and try to beat your last workout.
Bonus tip, habit stacking
Start small. Pick one or two habits and repeat them for a week or two. When you feel confident, add another habit.
Here is an example.
- Week one. Meal prep and avoid eating out.
- Week two. Add calorie tracking.
- Week three. Add two gym sessions.
These small steps add up over time. They build confidence and make the whole process easier. Over time you end up with a system that runs on autopilot.
The people who lose weight and keep it off focus on small repeatable tasks. They build habits they can do daily without disrupting their life. That is what leads to long term success.
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Disclaimer
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.