Exercise & Fitness

7 Steps to Lose Fat The Easy Way

A different approach to losing weight…

The title may sound like there is a new magic way to shift the fat but as is often the case things just ain’t that obvious sometimes. What follows is more of a simple but effective approach to losing weight, one which involves of state of thinking rather than a super new pill.

And it’s an approach which will turn frustrating visits to the scales and looks in the full length mirror into a pleasing means to an end – I stopped myself using the “journey” word – it’s an overused cliche although, in this case apt.

Weight loss is always a subject talked about in the extreme and especially in the USA where eating habits have become out of control.

Unfortunately, many people will attempt to lose fat rapidly and in an unsustainable way. They’ll revolve their life around a diet and rigorous gym schedule, no doubt.


But today I’d like to propose a much better approach to fat loss. When done this way, you can lose fat without even trying. That’s because even though your goal is to lose fat, you’re not going to try to lose fat.

Confused yet? Don’t be.

It all begins with an intense focus on your actions.

Focusing on actions (e.g. strength training three times per week) instead of outcomes (e.g lose 15 pounds of fat) is a not only more effective, but it can also be enjoyable.

What? Have fun while losing body fat?
No, I’m not going crazy, and I’m not pulling your leg.

You’ve been led to believe that losing fat is a grueling, miserable process that leaves you exhausted and hungry. (Or “hangry” as some people say: hungry + angry). It’s why people unenthusiastically mutter, “Ugh, I have to go on a diet” instead of screaming with the utmost joy and excitement, “I get to go on a diet!”

But it’s just not true. You don’t have to succumb to dietary misery or work out for hours and hours every week to achieve your fat loss goals.

All you need to do is follow seven simple steps:

1) Stop focusing on fat loss

It sounds counterintuitive, but this is important. Stop thinking about losing body fat. Focus on your performance instead.

When you’re in the gym your main concern should not be burning fat and calories. Your sole focus should be improving your performance. Getting stronger. Doing just a little better than last time.

Not only is this more positive (focusing on getting stronger instead of thinking “I need to look better”) and enjoyable, but it’ll also allow you to reap the physique changes you desire along the way.

Focus on goals like deadlifting one a half times, or double, your bodyweight, performing several chin-ups, pressing and pulling progressively heavier dumbbells, running more hill sprints, etc.

Put the focus on what your body can do, and strive to get stronger, gradually.

Do this and fat loss becomes a side effect.

2) Get off the scales and track what really matters

Don’t rely on the number on the bathroom scale, or other numbers, to indicate your success.

Instead, pay attention to the actions that will lead you closer to your goals.

Some examples include:

Performing three strength training workouts per week
Going for a 15-45 minute walk on non-lifting days
Eating whole food, filling, delicious meals
Eating enough protein (which we’ll cover in a moment)
Savoring your food (as opposed to just shoveling it in your mouth while watching TV)

If you focus on those things — the actions — and keep track of your progress, then you’ll know if you’re moving in the right direction.

A great way to ensure you track your actions is to keep a notebook or record these things in a calendar. For example, you can write down the three days each week you’ll strength train and go for a walk, so you can check them off as you go.

3) Eat your protein

When fat loss is the goal, the one macronutrient I like to be aware of is protein. Aim for 0.6 – 0.7 grams of protein per pound* of bodyweight as a daily average. If you’re obese, then eat approximately 0.6-0.7 grams per pound of your general-target bodyweight. For example, if you weigh 210 pounds and know 160 pounds is a healthy body weight for you, then eat 0.7 grams per pound of that 160 pound target (in this example that would be about 96-112 grams of protein).

This level of protein has been shown to increase satiety and aide in fat loss while preserving muscle mass. The crew at put together some great research regarding protein intake if you want more information.

This may mean you need to track your protein at first, but after a week or two you should have a good idea of how much you need to eat to hit this recommendation.

As a general guideline and to make this even easier, be sure to include a good protein source in every meal and snack you eat. When you do this, hitting the 0.6 – 0.7 grams per pound of bodyweight target is usually easy.

*Unless you have pre-existing kidney issues or your doctor tells you not to eat this much protein.

4) Follow a workout program that fits your schedule

This is very important.

You shouldn’t revolve your life around a workout program. It needs to fit into your life if you want to achieve results, and maintain them long-term.

You can check out these program design options to get you going with some sample workout programs. One of my preferred programs for fat loss is to perform three total body strength training workouts per week. Focus 100% on those workouts and make it your sole priority to improve your performance when possible.

And here’s a minimalist routine you can use too.

And then supplement that routine with some extra physical activity such as going for a brisk walk on non-lifting days, engage in a fun, physical activity, or if you prefer, sprinkle in some higher intensity work like hill sprints.

Even though fat loss is your goal, how you eat and work out should enhance your life; not dominate it.

5) Enjoy the journey

Don’t obsess over the goal of losing body fat and looking better.

eatingEnjoy the journey and make the most of it. Have fun with your workouts and be proud of what you accomplish in the gym. Relish your strength gains. Eat delicious, satisfying meals, and enjoy them.

Be proud of what you’re doing and choose to love yourself and your body right now — don’t wait until you reach your goals.

Life is too short, and too unpredictable, to wait to be happy or to be miserable. Enjoy the journey. Choose to be happy now.

6) Focus on the few things that truly matter

It’s easy to get overwhelmed with the tiny details of a health and fitness regimen. In fact, this is where people most often experience stress and frustration.

They simply focus on too many things at once.

If you want to lose fat (and keep it off!) do yourself a huge favor and focus on the few things that will provide the majority of the results. This is the powerful 80-20 rule at work: 80 percent of your results will come from 20 percent of your actions and efforts.

Begin by applying the steps in this article and you’ll do incredibly well. If you need some more information, check out these sane and simple rules.

Keep it simple, stick to the basics, and…

7) Be consistent

Apply the previous steps consistently and you’ll get results. And this shouldn’t be difficult because you’re going to follow guidelines that are tailored to your lifestyle and preferences, as explained above.

Are these seven steps different from most everything you’ve ever learned about fat loss?

Most likely.

But I think that’s a very good thing. Chances are you’ve tried other diets and workout routines that either didn’t work or they were so grueling that you quickly abandoned them (and I don’t blame you!).

It’s time to do something different. It’s time to take the simple, sustainable approach.

Remember, focus on the actions you can control and track such as:

The workouts you perform
Going for a walk on non-lifting days
Eating delicious, satisfying meals
The outcomes will happen, but they shouldn’t be your focus; they’re just going to be amazing side-effects.

I hope you see now just how simple fat loss can truly be, and that dieting and working out non-stop is not mandatory. Apply the seven steps above, and you can achieve fat loss, simply, and maintain it long-term. And let’s face it — that’s something crash diets and crazy workout routines can’t do.

Author: Nia Shanks