IN THIS POST

The one non-negotiable for fat loss is that you must be in a calorie deficit to make it happen.

Notice how I said fat loss, not weight loss.

There’s a difference between the two.

If you only focus on losing weight that can come with the loss of muscle tissue.

Losing muscle means missing out on tone and definition in your physique.

And without muscle, sure, you may weigh less.

But you’ll just be a smaller and softer-looking version of yourself (aka “skinny fat”). 

I don’t want that for you and I know you don’t want that for yourself!

So let’s not let that happen to you, okay?  

We’ll do that by helping you focus on body fat loss as opposed to just weight loss.

This will allow you to hold onto as much muscle and achieve that “break necks at the pool” physique. 

Today, I have 6 tips to help you do that. 

Tip #1: Make sure you’re strength training

It’s like that phrase, “If you don’t use it, you lose it.”

Well…If you don’t lift weights, you lose your muscle. 

You may have been used to doing HIIT workouts, taking Orange Theory classes, or trying out the different workouts you see on social media.

But none of those count as true strength training.

You’re strength training when you’re on a structured program that has you doing the same batch of workouts 4-8 weeks at a time.

The same workouts? Shouldn’t I be switching things up more often than that?

Nope, you’ll hold onto the most muscle by lifting heavier and heavier weights on the same exercises for an extended period of time. 

This is why strength training is so important:

Lifting weights places added stress on your body, which then adapts to this stress by building/preserving muscle.

Without the stimulus of strength training, your body has absolutely zero incentive to hold onto muscle tissue.

Tip #2: Don’t slash your calories so low 

I get it, you want to see results as fast as possible, and cutting your calories low seems like the logical way to do that. 

But here’s why that’s a bad idea:

If you don’t feed your body properly it’ll result in the loss of muscle tissue.

This article shows you how to figure out your calories so you lose fat while maintaining as much muscle as possible.

Tip #3: Eat your protein

What happens when plants don’t get enough water?

They dry out.

Likewise, when you don’t get enough protein you lose muscle. 

Not only is protein key to sustaining muscle but eating more of it is one of the ways you can speed up your metabolism.

A higher metabolism = more fat loss.

What’s ideal here?

Somewhere between 0.7g-1g per pound of your goal body weight in protein daily.

For example, if you weigh 200 lbs your daily protein range would be 140g-200g. 

Tip #4: Don’t shy away from carbs

The way some people talk about carbs, just looking at them will cause you to gain all this extra body fat. 😂

But carbs aren’t some fat loss repellent and you have absolutely nothing to fear by eating them. 

Carbs are your body’s main fuel source.

They provide you with energy, which you’ll need to have good workouts.

Good workouts = you being able to hold onto as much muscle as possible.

Tip #5: Get your daily 7,500-10,000 steps 

Some people will argue HIIT is the best cardio for fat loss.

I didn’t used to think that way but I now wholeheartedly disagree.

Want to know the kind of cardio I like for fat loss now?

Walking.

Yup, simply taking one foot and placing it in front of the other.

Tip #6: Prioritize rest & recovery

Here’s what I mean when I say recovery:

Have planned rest days (3-4) throughout the week

Your body needs a break from the grind for you to ultimately perform at your best. That’s what rest days are for. If you’re doing things right and pushing yourself during your workouts, you’ll more than welcome your rest days! 

Incorporate deload weeks into your workout routine

Every 4-6 weeks or so, take a week where you decrease training volume (sets and reps) and/or how much weight you lift. 

This will help you recharge your strength training battery.

Get enough sleep 

Sleep is a BIG part of rest and recovery. 

As sleep goes down, hunger goes up. 

You’re more likely to overeat the hungrier you are (which can not only prevent fat loss but lead to fat gain if you’re not careful). 

You won’t have as much energy if you don’t get enough sleep, which can negatively impact workout performance.

Whiiiiich can then negatively impact how much muscle you hold onto.

Last but certainly not least, your body produces two hormones key to muscle growth/maintenance while you sleep-testosterone (yes, ladies, you have testosterone too, just at lower levels than men) and human growth hormone. 

Aim for 7-9 hours of shut-eye each night.  

If you’re sitting there thinking, “There is no way that’s possible,” I feel you. 

Just try to get an hour more than you currently are. 

Even just a little bit more sleep can make a sizable difference.

3 ways to track progress: How to ensure you’re losing fat and not muscle

You know how to lose fat while preserving muscle but now let’s talk about ways to measure your progress to ensure you’re on the right track (I have three for you).  . 

1. The scale

Know this:

The number on the scale will fluctuate…

A LOT.

Even when doing everything right, your weight can shoot up a few lbs overnight! 

That’s why you want to look at the long-term trend instead of your weight day-to-day.

When using the scale as a measuring stick, ask yourself: How am I trending month over month?

That’s what truly matters. 

Your weight is just one tool and in terms of fat loss, it is by no means the be-all-end all.

It’s an indicator, and while the scale going down might make you feel good, it doesn’t necessarily guarantee the weight you’re losing is fat.

2. Tape measurements

I recommend taking your measurements every 1-2 weeks in the following areas:

• Waist (narrowest part of your torso, just above the belly button).
• Hip (this measurement should take place where your glutes stick out the most–I.e. your hip at its widest point).
• Thigh (measure your leg about 6 inches higher than your knee). You can measure one or both thighs but if you choose one, make sure you’re measuring the same one each time.
• Bicep.
• Chest.

Are your measurements going down?

If so, you’re on the right track because inch loss = progress. 

3. Progress pictures

The first two let you know you’re headed in the right direction in the fat loss department but in my opinion, this next one is the biggest indicator you’re actually holding onto muscle…

Progress pictures.

Realize you won’t see much of a difference week to week.

But when you compare day 1 to day 90, for example, you’ll be more toned if you’re losing fat while holding onto muscle.

You’ll have more definition. 

Your muscles will be more pronounced and pop more because you’ve shed off the body fat on top to reveal them. 

Note: You should be taking pictures from the front, back, and side angles in similar lightning so things stay consistent. 

Frequently asked questions

Which part of the body loses fat first?

Everyone’s different, there’s not a universal body part where fat loss occurs first.

One thing I can give a universal answer that applies to everyone is this:

We don’t get to pick and choose what that body part is (That’s up to your genetics)

So next time you’re scrolling through social media and see things like “the ultimate ab-sculpting workout,” know it won’t just automatically do what it claims to.

There are no specialized workouts or unique set of exercises that allow you to target body fat in the areas you want.

Can you lose fat and gain muscle at the same time?

It depends…

I wouldn’t just leave you hanging!

This post right HERE breaks it all down on who can lose fat and build muscle at the same time, plus how you would do that (link back to lose fat and build muscle at same time post).

How fast can you lose fat without losing muscle?

This is just an estimate (I repeat, this is just an ESTIMATE 😂)  but you can expect about 1-2 pounds a week. 

If you’re not losing that much, don’t you dare go minimize all of your accomplishments and hard work by saying something like “I’ve only lost X lbs this month.”

Any amount of weight you lose is progress.