Today, I want to talk about something that comes up constantly with my clients – fat loss. The fitness industry is full of noise, making it incredibly confusing to know what actually works. Recently, I was reviewing some fantastic insights from fitness expert Jordan Syatt, and his approach aligns perfectly with what I work on with my clients who are interested in fat loss.

You can check out his full video here: Jordan Syatt’s Fat Loss Video

If you are looking to shed some body fat and, more importantly, keep it off, you need to cut through the fluff and focus on the fundamentals. Based on Jordan’s excellent advice, I have broken down the top six areas you need to focus on for successful, sustainable fat loss.

1. The Foundation is a Calorie Deficit

Let us get straight to the point. The absolute, undeniable key to losing fat is being in a calorie deficit. It does not matter if you are doing Keto, Paleo, intermittent fasting, or simply tracking macros. If you are not consuming fewer calories than your body burns, you will not lose fat.

A great starting point to find your deficit is to take your goal body weight in pounds and multiply it by 12. For example, if your goal weight is 150 pounds, you would aim for roughly 1,800 calories per day. Keep in mind that this is just an estimate. It requires trial and error. If you are constantly starving, you might need to adjust your food choices to be more filling or slightly increase your calories. The goal here is not to starve yourself. The goal is to eat as much as possible while still making progress.

If you find that your weight loss has stalled despite your efforts, it might be time to step back. As I discussed in Hitting a Weight Loss Wall? 5 Common Reasons Your Weight Loss Stalled, you might be dieting too hard or for too long, and your body might be fighting back with a metabolic slowdown. For more on this, check out my deep dive on The Cost Of Weight Loss: Fighting A Metabolic Slowdown!.

And if you are wondering if calories even matter anymore, yes, they absolutely do. I break down exactly why in The Truth About Calories and Body Fat.

2. Prioritize Protein

Once your calories are set, protein is your next biggest priority. During a fat loss phase, eating enough protein is crucial for maintaining your hard-earned muscle mass and keeping you feeling full and satisfied.

To calculate your daily protein needs, take your goal body weight in pounds and multiply it by 0.7 to 1.0. That gives you your target range in grams. While it is perfectly fine to eat more protein than this, you want to avoid consistently falling below it. However, remember that calories are still king. If you have hit your calorie limit for the day but are short on protein, do not eat more just to hit that protein number.

Struggling to hit your protein goals? You are not alone. It’s the macronutrient most people struggle with. Before you turn to highly processed options, I recommend trying to get it from whole foods first. I talk all about this in Maximizing Protein Intake: Are Protein Bars the Answer?. And if you need some ideas to start your day off right, check out my 25 High-Protein Breakfast Ideas To Fuel Your Day (just be mindful of the calories!).

3. Do Not Forget Your Fiber

Fiber often gets overlooked in the fitness world, but it is essential for overall health, digestion, and long-term sustainability. A diet lacking in fiber is not only unhealthy but also incredibly difficult to stick to.

Women should aim for at least 25 grams of fiber per day, while men should shoot for at least 38 grams. Getting enough fiber from whole foods will keep your digestive system happy and help you feel fuller for longer, making that calorie deficit much easier to manage.

This ties perfectly into the concept of high satiety eating. If you want to feel full while eating fewer calories, prioritizing protein and fiber is the way to go. I wrote a whole post on this called How High Satiety Eating Helps You Lose Weight Without Calorie Counting that dives into the protein and fiber to calorie ratios.

4. Optimize Your Sleep

Sleep is incredibly important for your overall health, recovery, and fitness. However, it is important to understand its role in fat loss. You can still lose fat with poor sleep as long as you are in a calorie deficit. Conversely, you will not lose fat even with perfect sleep if you are eating too much.

That being said, poor sleep makes sticking to a calorie deficit much harder by increasing hunger and cravings. It can also mess with your hormones and energy levels. I consider sleep to be a foundational pillar of health, which is why it’s always one of my top priorities when working with clients. You can read more about my foundational advice in My #1 Tips For Diet, Exercise, and Sleep.

To improve your sleep hygiene, try getting off your phone before bed, sleeping in a cool room, using blackout curtains, and turning on some white noise.

5. Get Moving with NEAT

When we think of burning calories, we usually think of intense workouts. But Non-Exercise Activity Thermogenesis (NEAT) – which is all the movement you do outside of the gym – makes up a massive percentage of your daily calorie burn.

Any form of movement counts, but walking is the ultimate tool here. Aiming for 10,000 steps a day is a fantastic target. More importantly, walking is arguably the number one behavior for maintaining your weight loss once you have reached your goal. Just get up and move!

If 10,000 steps seem daunting, don’t worry. The benefits start much lower. As I discussed in The Case For 7,000 Steps: Move More, Live Better, hitting around 7,000 steps a day is a powerful, achievable “sweet spot” for broad health benefits.

6. Strength Train for Life

You might be surprised to see strength training at the bottom of this list. While it is vital for your health, building muscle, and increasing your metabolic rate, it is not strictly necessary for fat loss itself. You can lose fat entirely through diet and walking.

However, you should absolutely be strength training. Just do not view it merely as a calorie-burning tool. Focus on the real benefits – staying active, moving better, building a strong physique, and living a longer, healthier life.

In fact, shifting your focus from fat loss to muscle gain can be incredibly beneficial. It changes your mindset from restriction to building and fueling your body. If you want to dive deeper into this concept, check out my post on Navigating Muscle Gain and Fat Loss: Strategies for Every Fitness Level.

Final Thoughts

Fat loss does not have to be complicated, but it does require consistency. Do not try to overhaul your entire life overnight. Pick one of these habits to focus on for the next 30 days. Once you have mastered it, move on to the next.

Remember, fitness is a lifelong journey. Stop putting an arbitrary timeline on your goals and start building habits you can sustain forever.

Ready to Stop Guessing and Start Seeing Real Results?

If you are tired of spinning your wheels and want a proven, personalized plan built around your life, I would love to work with you one on one. As your health coach, I will help you dial in your nutrition, build sustainable habits, and finally achieve the fat loss results you have been working toward — without the guesswork.

Click here to apply for 1-on-1 coaching with me today!

Spots are limited, so do not wait. Let’s build a healthier, stronger you — together.