By Coach Kari
If you Google “how to lose fat,” you’ll get about a billion different answers. Cut carbs. Cut fat. Fast. Eat six times a day. Drink detox tea. Only eat before 6 p.m.
It’s overwhelming. And if you’ve tried a few of those approaches, you already know: most of them don’t last.
Here’s the truth that gets buried under all the noise: there are only three things that truly matter for fat loss. If you focus on these, everything else becomes optional. If you ignore these, no diet in the world will work.
Fat Loss Key #1: Calorie Balance
This is the foundation. Fat loss happens when you’re in a calorie deficit — when you consistently burn more energy than you take in.
The science:
- Your body stores excess energy as fat.
- To lose fat, you need to use that stored energy.
- The simplest way is to eat fewer calories than you burn.
It doesn’t matter if those calories come from keto, paleo, vegan, or anything else. If you’re not in a deficit, the fat won’t come off.
How to put this into practice:
- Use smaller portions, not elimination, to reduce calories.
- Swap calorie-dense foods (fried snacks, sugary drinks) for nutrient-dense ones (veggies, lean protein).
- Increase movement (steps, workouts, active hobbies).
Fat Loss Key #2: Protein Intake
If calorie balance is the foundation, protein is the frame that keeps your results standing.
Why protein matters:
- It preserves lean muscle while you’re losing fat.
- It helps you stay fuller for longer.
- It burns more calories during digestion than carbs or fat.
How much protein do you need?
A good starting point:
- 0.7–1.0 grams of protein per pound of bodyweight per day.
- Example: A 160-lb person would aim for 110–160 grams daily.
Easy protein sources: chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, protein shakes, beans, lentils, and tofu.
Fat Loss Key #3: Daily Movement
Most people think fat loss is only about workouts — but what really makes a difference is your non-exercise activity.
This includes:
- Walking
- Standing instead of sitting
- Taking the stairs
- Playing with your kids or dogs
- Doing chores around the house
This is called NEAT (Non-Exercise Activity Thermogenesis) — and it can burn hundreds of calories a day without feeling like “exercise.”
Actionable goal:
- Aim for 7,000–10,000 steps daily.
- Add short movement breaks during the day, especially if you sit a lot.
Everything Else Is Just Fine-Tuning
Here’s what doesn’t matter nearly as much as people think:
- Meal timing (“Don’t eat after 7 p.m.”)
- Supplements (most don’t move the needle)
- Fancy workout styles (“fat-burning zone” cardio, fasted training, etc.)
- Cutting entire food groups (“no carbs ever”)
These can make a difference after the big three are in place — but on their own, they won’t drive fat loss.
The Bottom Line
Fat loss doesn’t have to be complicated. You don’t need to follow a restrictive diet or chase the latest trend.
You need to:
- Create a calorie deficit.
- Prioritize protein.
- Move more every day.
If you can do those three things consistently, fat loss will happen. The rest is just details.
Action Step for You:
This week, track just two things:
- Your protein intake.
- Your daily steps.
Forget about everything else for now. Nail those two habits and you’ll already be 90% of the way to your goal.
And if you want to build these habits into your lifestyle — without gimmicks or overwhelm — the Kaizen 21-Day Reset will guide you step by step. It’s designed to help you practice the real fat loss foundations, not waste energy on fads.