Let’s face it: when it comes to fat loss, there’s A LOT of noise out there. From extreme diets (Carnivore, low-carb; paleo; gluten free) to quick-fix pills, everyone seems to have the “secret” to losing weight fast. But if you want real, lasting results, the key is not in some crash diet or over-the-top workout routine. It’s all about making small, sustainable changes that you can stick with long-term.
In this post, we’re going to break down the healthy way to lose fat—without the drama. Let’s get started!
1. Set Goals You Can Actually Reach
We’ve all been there—getting super excited about a new fitness plan and setting goals that are way too ambitious. But here’s the thing: fat loss isn’t about instant results. The real magic happens when you focus on steady, realistic progress which sucks I know!! However, the long term is SO much more important than these crash diets where you WILL end up gained all of the weight back and probably PLUS SOME!
Aiming to lose 0.5 to 1 pound per week is a great target. It might not sound like much, but it adds up! And remember, fat loss isn’t just about the number on the scale. Pay attention to other wins like more energy, better sleep, and the way your clothes fit. Those are all signs you’re on the right track.
I honestly really like taking measurements! I think this a great way to track weight loss without using a scale. Especially if the numbers on a scale are triggering to you! All you do is get a tape measure, measure your upper arms, your chest, waist, hips, and thighs. Then check back in about 1 month to see if you have made progress!
2. Create a Healthy Calorie Deficit (Without Starving Yourself)
Fat loss comes down to one simple idea: calories in vs. calories out. You need to burn more calories than you consume, but that doesn’t mean you should STARVE yourself or cut out entire food groups. Crash diets usually end in frustration and rebound weight gain.
Here’s how to do it the right way:
- Focus on whole, nutrient-dense foods: Think veggies, fruits, lean meats, whole grains, and healthy fats. These foods are packed with nutrients and will keep you feeling full.
- Balance your meals: Include a mix of protein, healthy fats, and fiber in each meal. It’ll help you stay satisfied for longer.
- Watch your portions: You don’t have to deprive yourself, but being mindful of portion sizes can help prevent overeating.
- Start listening to your bodies hunger cues: This one is a lot harder but once you learn how not to overeat then it’s so much easier to not gain the weight back (duh)
3. Move Your Body (But Don’t Overdo It)
Exercise is key for fat loss, but you don’t have to spend hours in the gym or follow an insane workout routine. A good mix of strength training and cardio is the sweet spot.
- Strength training: Lifting weights or doing bodyweight exercises (like squats, push-ups, or lunges) helps you build muscle, which in turn burns more calories even when you’re just chilling.
- Cardio: Activities like walking, jogging, cycling, or swimming are great for burning extra calories. Aim for at least 150 minutes of moderate-intensity cardio a week, which breaks down to about 30 minutes, 5 days a week.
The goal is to find something you enjoy. Whether it’s dancing, hiking, or a good old-fashioned gym session—moving your body is crucial.
And don’t forget, YOUTUBE LITERALL EXISTS FOR A REASON! There are so many free workouts on YouTube that you can do from the comfort of your own home! No gym membership required! It’s very easy to find videos that can get 5000 steps in, in 30 minutes, or dance to your favorite music!
4. Sleep and Stress: Don’t Overlook Them!
Here’s the thing that many people miss: sleep and stress can make or break your fat loss journey. If you’re not sleeping enough or dealing with constant stress, your hormones go haywire, which can mess with your appetite and fat storage.
- Get enough sleep: Aim for 7–9 hours of sleep per night. It’s not just about resting—your body actually burns fat more efficiently when you’re well-rested.
- Keep stress in check: Stress leads to cortisol, a hormone that can trigger fat storage, especially around the belly. Try things like journaling or just taking a break from the hustle to de-stress but don’t destress with a treat! Find a way to destress that does not involve food as a coping mechanism. That might be drinking water in bed while you bed rot. Or going for a walk by yourself with no kids, no dogs and just breathing. Find what works for you!
5. Drink More Water
Water is underrated. Sometimes when we think we’re hungry, we’re actually just thirsty. Drinking more water can help keep your appetite in check and support fat loss. (This is only if you are not drinking enough water.).
- Choose hydrating foods: Fruits like watermelon, cucumbers, and oranges are not only hydrating but also great for vitamins and minerals.
6. Skip the Quick Fixes
It’s tempting to try that “magic pill” or the latest detox cleanse, but here’s the thing: they don’t work long-term. Fat loss is about creating healthy habits that stick, not following the next trending diet.
Instead of falling for the latest fad:
- Focus on balance: A balanced diet of whole foods and consistent exercise will get you way further than extreme cuts or quick fixes.
- Don’t cut out carbs completely: Carbs are your body’s main energy source. Cutting them too much can leave you feeling tired and sluggish.
- Avoid drastic calorie cuts: Severely restricting calories might lead to quick results, but it can mess with your metabolism and lead to muscle loss. Plus, it’s hard to stick to!
Quick story time here, Joe has been complaining that he has been gaining weight. (For those of you who don’t know my husband’s name is Joe, and he has been very small his whole life). And here’s the truth, he has been! He is more sedentary than he used to be, moving from being a police officer to a detective he sits down a lot more, but he eats out at least 2-3 times per day! The only time he eats homemade food is for dinner when I make it. I’ve offered to make him breakfast and lunch, but he likes his lifestyle. So, I told him that he could just eat a little less and he starts going on a rant about 1500kcals! HE IS A 5’10 MAN HE NEEDS MORE THAN 1500KCALS. In fact, unless you are VERY INAVTICE AND VERY OLD most of the time you will need for than 1500kcals! Anyway, just frustrating from a RD to a husband who won’t listen!
Remember: there’s no “magic” solution. It’s all about making small, manageable changes that you can stick with for the long haul.
7. Stay Consistent (And Be Patient!)
Fat loss doesn’t happen overnight, and that’s totally okay. In fact, the slow-and-steady approach is actually the most sustainable. You might hit a plateau now and then, and that’s normal. What matters most is staying consistent with your habits and not giving up.
Celebrate the little victories along the way—whether it’s fitting into your favorite jeans, feeling stronger in your workouts, or simply having more energy. All of that counts!
Conclusion
Losing fat is not about following a short-term diet or doing extreme workouts. It’s about making healthy choices that you can maintain for the long term. By focusing on balanced nutrition, regular movement, quality sleep, and managing stress, you’ll set yourself up for success.
So, take your time, be patient with yourself, and keep showing up. You’ve got this!
Bye Besties!
Julianne
Full on Faith 
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