How to Lose Fat (No Crash Diet Necessary)

Getting in shape not only helps you look great and feel great, it can help you live a higher quality, longer life too. While it’s impossible to target fat loss in specific areas, it’s very possible and incredibly helpful to be strategic in your get-in-shape method. This article explains the ins and outs of fat loss and specifically, how to lose fat in a healthy, maintainable manner (no crash diet necessary).

So, you’re ready to get in shape. You want to lose some weight, gain some strength and stamina, and pull on jeans that feel *just right*. Awesome! You’re at a worthwhile starting line here.

Fitness goals are as much about the physical change we want to see in the mirror as they are about how we want to feel. We want to see toned muscle but we also want to feel strong. We want to see a slimmer waistline but we also want to feel confident in our bodies.

It’s important to keep that in mind as you set out to accomplish a fat loss goal because the physical change isn’t going to happen overnight. What can change overnight is how you feel about yourself, about the process, and about the value of the time you spend on it.

You’ve Committed: It’s Time to Get in Shape

Maybe you’ve been here before? Started this process at previous point in time? Or maybe this is your first time. Either way…

When most people decide to dive into a new goal, they think about how badly they want it and in a moment of fired-uppedness, decided to completely blow up they’re current routine in favor of the “get shredded quick” plan.

Motivation: full steam ahead.
Strategy: questionable.

Here’s why.

That motivation is wonderful. It’ll get you started and probably keep you fired up for a couple of weeks. But most of the time, those “get fit quick” plans are really hard core. So while you might lose some weight pretty quickly (mostly water weight, unfortunately), they’re so far from your routine they quickly become unsustainable. Which means that you end up back where you started or worse, a few pounds heavier and less motivated than ever.

For the results you want, you’ve got to understand the ins and outs of fat loss. Ready?

Fat Loss vs. Weight Loss…What’s the Difference?

It’s crucial at this point to solidify the difference between fat loss and weight loss. Realizing and internalizing can make all the difference in your strategy, mentality and ultimately, the outcome.

Let’s start with the obvious:

Weight loss is an overall reduction in body mass. When you lose overall weight some of that is going to be fat mass. But not all of it. Other types of weight that can also be affect are muscle mass, bone mass, water weight, brain and organ mass, and blood. Weight loss in general can mean a reduction in the overall mass of any of these things…not always a good thing.

Fat loss on the other hand is specifically the reduction in non-lean body mass aka fat mass. Specifically: stored fat mass. Every body needs a certain amount of fat, called essential fat, to function. It’s the reduction of stored fat that makes the greatest physical change.

Moving on to the less obvious…

There are numerous ways to lose weight fairly quickly. But those fast results don’t come from fat loss. They come from water loss, some fat loss and some muscle loss.

Muscle loss is not a good thing. A loss of muscle means a loss of strength, a decrease in metabolism, a loss of endurance and an increased risk of injury. Plus, it requires a lot of will power, which gets harder to come by the less energy you have,

So you have to ask yourself:

“Am I trying to lose weight for a specific event and I don’t care if it all comes back afterwards or am I trying to lose weight and keep it off for good?”

The Benefits of a Fat Loss Focus

Why focus on fat loss instead of weight loss?

Losing muscle mass, bone density or really any other form of lean mass is detrimental to your health, your metabolism and your long-term results. Plus, losing weight in the form of water weight doesn’t last long…that weight comes back as soon as you stop the restriction.

Fat loss on the other hand, can be very healthy and have very long-lasting effects:

• better insulin resistance
• improved blood pressure
• lower cholesterol
• reduced stress on joints
• improved mood
• improved stamina
• better sleep
• more confidence

The Key Components Necessary to Lose Fat

Most people think of fat loss as a simple ratio: calories in vs. calories out. Which leads to the (false) assumption that drastically cutting calories and introducing lots of calorie-burning cardio is the best way to results.

The key to fat loss lies not just in calories in vs. calories out, but where those calories come from and how those calories are spent.

Calories In – What’s Important

When it comes to food intake, here’s how to lose fat without the crash diet.

• Maintain a slight caloric deficit. In general a 250-500 calorie, daily deficit is manageable. Anything more than 500 calories I would consider too much. At this deficit you can still give your body the protein it needs to maintain and build muscle, and you can still consume the energy and micronutrients necessary to keep your body running happily.
  
• Protein is non-negotiable. Protein is valuable in every diet, but it is especially valuable in a fat loss diet. As mentioned above, protein gives you the material you need to maintain and build muscle (see below). It’s also satiating, which is really important for feeling full and satisfied.
  
• Eat frequently. Eating every 3-4 hours will help keep your energy levels stable which improves focus, motivation and adherence.
  
• Fiber focused. Consuming a minimum of 25 grams of fiber each day increases feelings of fullness, regulates digestion and most importantly, requires you to forgo processed carbs in favor of whole foods: vegetables, fruits, legumes, grains.
  
• Nothing out of a box or bag. Meaning (as much as possible), no processed foods. If you DO have processed foods, everything needs to be portioned out. No mindless handfuls from the cereal box!
  
• Water. True, water doesn’t contain calories. Which is part of (but not all of) the point. Your body requires water for every physiological process. Aim for a minimum of 80 ounces a day, starting out with 1-2 cups first thing in the morning.

Calories Out – What’s Important

Contrary to what intuition might tell you, hour upon hour of cardio is not the best way to lose fat. In fact, that might be a detrimental strategy. Do this instead:

• Strength train at least 3 days a week. Full body or upper/lower splits are best for fat loss because they train more muscle groups at the same time – burning up more energy and keeping training volume effectively high.
  
  >> Take a look at the best 3-day a week training schedules here.
  >> And the best 4-day a week schedules here, if you have a bit more time!
  
• Add in HIIT 2-3 times a week. HIIT, aka high intensity interval training, is an efficient mode of cardio that helps you burn fat and rev your metabolism without breaking down hard-earned muscle. Beginners shoot for 2, 15-20 minute sessions of high intensity work every week. Experienced fitness folk, aim for 3.
  
  >> Check out tons of different HIIT workouts and styles here!
  
• NEAT. So you’ve got your 3 strength sessions at the gym, plus about 60 minutes of high intensity cardio work to fit in during the week. The time you devote to your workouts is important, but what you do in the other hours of your life really matters.
  
  NEAT (non-exercise activity thermogenesis) or NEPA (non-exercise physical activity) sums up all of the activity you do outside of your schedule workouts. Maybe it doesn’t feel like a lot at the time – the extra steps, taking the stairs, doing some house work or gardening – but when the alternative is sitting on your butt? It starts to really matter.

Perfection Isn’t Required

The final component, and maybe the most important key, is to remember that perfection isn’t required for change. In fact, aiming for perfection: a perfect workout week, the perfect diet…can make it harder to stick to your goals long term.

Small habits and healthy choices add up over time. And giving yourself a little room for error, a little space to be human, can be exactly what it takes to keep going when the going gets tough.