Dr Jack Logo

Seven Simple Steps For Fat-loss

Home > Blog >
Seven Simple Steps For Fat-loss

Are you looking for a simple yet effective way to lose fat? Well, you’re in luck. Here are seven easy steps to help you achieve your fat loss goals.

Step 1: Find your total calories and macronutrients for your goal

The first step towards fat loss is determining your total calories and macronutrients for your goal. There are several websites to choose from, however, I recommend tdeecalculator.net as the most user-friendly option. This website will ask a few questions, including your body fat percentage. If you can’t access it, use this chart for an estimate.

 

Once you’ve determined your calories and macronutrients, update them every three weeks. These numbers will also change when your body fat and weight change, so staying on top of them is essential to prevent a plateau.

Step 2: Make a food journal 

By keeping a record of everything you eat and drink, you can identify patterns and habits contributing to weight gain. Food journals help you stay accountable and make more informed decisions about what you eat. You are less likely to mindlessly snack or overeat when you write down what you eat. Food journals can be valuable for identifying food sensitivities or allergies and tracking progress toward your weight loss goals. A useful nutrition-tracking app I recommend is MyFitnessPal. Set up 2-3 days worth of food in advance. 

If you choose not to use an app, paper tracking will work just as well. Record each mealtime, the calories and macronutrients per meal, and set up two to three days’ worth of food in advance. Going into this unprepared can dramatically decrease your success rate.

Step 3: Portion control

When starting the program, understanding how much you’re eating will help you understand any possible struggles. If you choose quality foods, your body will likely portion control itself because it receives more nutrients. That said, using a food scale is recommended for fat loss! You will better judge food once you have weighed food for a month. If you’re serious about weight loss, keep using your scale!

Step 4: Food quality

“Food quality” is the number one way to keep your metabolism in check in the long term. Foods with one ingredient are best; the less processed, the better. Vegetables are the most nutrient-dense food, calorie-for-calorie. Food that comes from Mother Nature provides you with all the energy and nutrients your body needs to sustain health. Avoid artificial foods as much as possible. The ultimate goal is to eat quality foods that taste good and are convenient. 

Step 5: The 20/80 rule

Food quality is critical, but so is being able to sustain your program! Twenty percent of your food can be foods that you enjoy and crave. For example, if you’re out to eat and want a piece of cake, have it, but make sure it fits into your total calories for the day. If you love a candy bar, find a healthy one and have that. 

Step 6: Choose the macronutrients that work best for you

Choose the macronutrients that work best for you! The chart and tdeecalculator.net both show the ratios.

Some notes for each of the ratios: 

  • If you are carb-sensitive, it can be used for longer than a month if your carbohydrate source is mainly vegetables. 
  • If you want to lose fat faster or have hit a plateau, using high-protein foods can help. However, the high-protein diet should be used for up to one month. 
  • Active individuals (high carbs) are used for people who respond better to carbohydrates as their primary energy source. 

Remember, staying at one ratio for more than six weeks is not essential, and the ratios are not as important as food quality and total calories.

Step 7: Have one “cheat meal” per week

A cheat meal gives you a mental break while keeping a good balance. Have that steak and potatoes with a slice of pie, and enjoy every bite. Increasing 20% of the total calories of your regular food intake. 

  • For example, if you eat 1600 calories, increase that total by 320 calories, increasing that entire day’s calories to 1920. 
  • Be sure to keep the cheat meal to only one meal on one day and only once per week, and never eat foods you have an allergy to.

These are the Seven Simple Steps For Fat-loss! Remember, take every step for the fastest results. Follow these steps consistently, and you’ll be on your way to achieving your fat loss goals.

GET STARTED!

Click below to set up your consultation.

Get in Touch

Dr. Jack Kunkel offers alternative medical services that provides custom and effective solutions for your body and mind by using a three-step strategic approach based on key pillars such as nutrition, exercise, and herbs & whole food supplements.

Contact

Location