Losing body fat doesn’t require extreme diets, cutting entire food groups, or living in the gym. What it does require is awareness, consistency, and patience.
This step-by-step guide removes guesswork and helps you build a process you can actually sustain.
Step 1: 5–7 Days - Eat Normally
Before you change anything, do nothing.
For the first 5 - 7 days, eat exactly how you normally eat. Don’t restrict. Don’t clean things up. Don’t compensate.
This phase is about an honest assessment of where you are currently at. Most people fail because they try to fix a problem before they understand it. This step gives you clarity.
You are not delaying progress. You are setting the foundation for success.
Step 2: Track Everything
Track everything you consume:
• Meals
• Snacks
• Drinks
• Condiments
• Alcohol
• “Just a bite” moments
Download a calorie-tracking app. I personally use Cronometer because it allows you to record meals and input daily exercise activities. It is accurate, fun, and easy to use.
Other options include MyFitnessPal and similar apps. Most are free, with optional low-cost monthly upgrades.
This step is the setup for success.
Weigh yourself every morning around the same time, ideally after using the bathroom. Daily fluctuations are normal. We are looking for trends, not perfection.
Step 3: Identify Your Maintenance Calories
After 5–7 days of tracking, review your average daily calorie intake and your bodyweight trend.
If your bodyweight stays roughly the same, that calorie intake represents your maintenance calories. This is your estimated baseline.
This is far more accurate than online calculators because it is based on your real habits.
Step 4: Create a Small Calorie Deficit
Start with a small calorie deficit of 200–300 calories below your maintenance level.
Avoid aggressive cuts. Going too low increases the risk of muscle loss and can negatively affect sleep and recovery.
After tracking honestly, it usually becomes obvious what needs to be reduced. Focus on clean, whole foods and remove unnecessary calories rather than slashing intake.
Step 5: Prioritize Protein
Protein is essential for fat loss and muscle preservation.
Aim for 0.8 to 1 gram of protein per pound of bodyweight, or per pound of your goal bodyweight.
Choose lean protein sources when possible and spread intake throughout the day to support recovery and satiety.
Step 6: Train and Move Consistently
You do not need excessive training to lose body fat.
A sustainable baseline:
• Train three times per week
• Walk 6,000 to 8,000 steps per day
Strength training preserves muscle. Walking supports fat loss without adding unnecessary stress.
Consistency matters more than intensity.
Step 7: Prioritize Rest and Recovery
Fat loss does not happen if your body is constantly exhausted.
Make sure you are getting adequate sleep, proper recovery between sessions, and at least one true rest day per week.
Poor sleep increases hunger, reduces recovery, and makes consistency harder.
How to Track Progress
The scale is only one data point.
Also track:
• Progress photos
• Waist measurements
• How your clothes fit
• Energy levels
If progress stalls for two to three weeks, reduce intake by an additional 100 calories. Avoid drastic changes.
Final Thoughts
Consistency is the key.
Working hard in the gym is important, but if nutrition is not controlled, you may be quietly undoing your hard work.
Fat loss is not about punishment or perfection. It is about awareness, structure, and giving your body time to adapt.
Stay patient. Stay consistent. Trust the process.
Coach G
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