Some Simple Steps to Lose Fat, and Keep It Off

Fat loss is always a hot topic, but now that’s it’s spring time here in the USA, everyone is preparing for the upcoming swimsuit season. And that means A LOT OF PEOPLE ARE TRYING TO LOSE BODY FAT.

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.

Today I’d like to propose a much better approach to fat loss. When done this way, you can lose fat without even trying.

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.

Yes, you can have fun loosing fat! You don’t have to succumb to dietary misery or work out for hours and hours every week to achieve your fat loss goals.

Follow these STEPS:


It sounds counterintuitive, but this is important. Stop thinking about losing body fat. Focus on your performance instead. Your sole focus should be improving your performance. Getting stronger. Doing just a little better than last time.

Focus on goals like deadlifting one or 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.



When fat loss is the goal, the one macronutrient I like to be aware of is protein. Aim for 0.6 -0.7 grams per pound of your general-target bodyweight. For example, if your target weight is 160 pounds, you should consume 96-112 grams of protein.
This level of protein has been shown to increase satiety and aide in fat loss while preserving muscle mass.


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. Lift weight, meaning perform at least three strength training workouts per week, go a walk, eat whole food, eat enough protein, savor your food as opposed to must 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 you’re moving in the right direction.


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.


Apply the previous steps consistently and you’ll get results. Chances are you’ve tried all sorts of diets, 21 days fixes, cleanses, you name it just to see the weight creeping back up again. Chances are you’ve tried workout routines that either didn’t work or they were so grueling that you quickly abandoned them (and I don’t blame you!)

Remember, FOCUS ON THE ACTIONS YOU CAN CONTROL AND TRACK and you can achieve fat loss, and maintain it long-term. And let’s face it – that’s something crash diets and crazy workout routines can’t do.

Losing Weight