You only need 3 things to lose fat: strength training, healthy nutrition & cardio. This post will give you a simple, efficient fat loss plan so you can get your body fat to dream numbers while still have a life & eat normally.

2. You can lose fat fast and forever without
waking up at 5am to run on an empty
stomach, without exercising 6x/week,
without feeling hungry all the time or
cutting your favorite foods forever and
without expensive supplements. You
only need 3 things to lose fat: strength
training, healthy nutrition & cardio. This
post will give you a simple, efficient fat
loss plan so you can get your body fat to
dream numbers while still have a life &
eat normally. 1. Get Stronger. Strength
training increases cardiovascular fitness,
strengthens joints & bones, builds
muscle, improves flexibility, … And it
also helps fat loss. Maintain Muscle.
More strength is more muscle. Strength
training builds muscle and prevents

3. muscle loss so you don’t get skinny + fat.
Burn Fat. Strength training prevents your
metabolic rate from going down when
dieting. This means more fat loss. Stick
to Diet. Exercising positively influences
your eating habits. You’ll stick to your
diet better if you do strength training,
losing more fat. You’ll get best results
doing a free weight routine of compound
exercises like Squats & Deadlifts. Check
StrongLifts 5×5: it only takes
3x45mins/week. 2. Eat Healthy. Eat
whole, unprocessed foods 90% of the
time. Whole foods come as close as
possible to their natural state: without
added sugars, fats, sauces, … Buy raw
foods and cook them yourself. Protein.
Necessary to build & maintain muscle so
you don’t get skinny + fat. Protein also
satiates and has the highest thermic

4. effect. Eat a whole protein source with
each meal: beef, poultry, fish, dairy,
whey, etc Veggies & Fruits. Fill your
stomach, but usually low in calorie. Also
high in fiber, water, vitamins & minerals.
Eat veggies & fruits with each meal:
spinach, broccoli, kale, asparagus,
apples, oranges, etc. Healthy Fats. Fat
doesn’t make you fat, bad nutrition &
lack of exercise do. Healthy fats help fat
loss: they satiate and slow down
digestion. Eat healthy fats with each
meal: fish oil, olive oil, mixed nuts.
Water. Thirst can make you think you’re
hungry. Avoid soda, alcohol and fruit
juice. Drink 2 cups water with each meal
and sip water during your workout.
Green tea and water with squeezed
lemon are OK too. 3. Eat Grains Post
Workout Only. Grains like pasta or rice

5. are very caloric dense: 100g blank pasta
has over 350kcal while 100g broccoli has
only 35kcal. Limit your intake of grains
to post workout only to automatically
reduce your caloric intake. Eat Less
Starches. Eat proteins, veggies, fruits &
healthy fats with each meal. Carbs from
veggies & fruits are OK, this isn’t a zero
carb fat loss diet. Don’t eat starchy carbs
except post workout. No Workout = No
Carbs. If you do strength training 3x per
week, you can eat starchy carbs 3x per
week post workout. Eat proteins,
veggies, fruits & healthy fats with all
other meals. Eat Whole Carbs Only.
Whole carbs promote fat loss and take
longer to digest. Avoid white carbs. Eat
whole carbs only: brown rice, whole
grain pasta, whole grain bread, oats,
quinoa, … 4. Eat More. Frequent meals

6. prevent hunger by keeping your blood
sugar stable. Frequent smaller meals also
decrease your stomach size over time,
which means you’ll feel full sooner. Eat
every 3 hours. Eat Breakfast. Build the
habit of eating breakfast and try one of
these breakfast recipes. Cook your food
for the day while making breakfast. Eat
Post Workout. The only meal where you
can have carbs to replenish energy stores.
Whole meal of protein & carbs or post
workout shake. Eat Every 3 hours. 6
smaller meals per day instead of 3 large
ones. Breakfast, lunch, dinner, pre-bed
and 2 snacks. 5. Add Cardio. Excess
cardio burns muscle instead of fat,
causing the skinny + fat look. Never do
cardio only. Add cardio to speed up the
fat loss you get from strength training &
healthy nutrition. Moderate Intensity. 60-

7. 70% of your max heart rate. Breathing
heavier than at rest, not gasping. Your
goal is fat loss, not exhaustion.
3x45mins. Start with 15mins cardio post
strength training 3x per week. Build up
to 3x45mins per week by adding 1min
each workout. Elliptical Trainer. Aka the
crosstrainer. There are many cardio
machines you can choose from, but this
one remains my favorite. Fat Loss
Strategies. Now that you know what to
do, you need to make it as easy as
possible to apply the above fat loss tips.
Follow the next 8 strategies, even if they
sound counter-intuitive to you. Buy
Healthy Foods Only. Enough for your
whole week so you can stick to your fat
loss plan. Don’t buy junk food – avoid
temptations. Prepare Food in Advance.
Cook your food for the day on waking up

8. or when you get back from work. This
takes about 1 hour. Make Double
Portions. Speeds up preparation. Prepare
12oz chicken and eat half at lunch and
half at dinner. Eat The Same Every Day.
Removing choice kills cravings and
makes you see food for what it is: fuel
for your body. Switch it up every 3
weeks. Eat at Fixed Times. Don’t wait
until you’re hungry or feel like eating.
Eat every 3 hours. Build consistency.
Take Food with You. Take food to work,
to school, to the movies, etc. This
ensures you’re eating foods that will
make you lose fat. Eat Before Going Out.
Avoid ending up eating junk food
because you’re hungry. Eat before you
leave home and take food with you. Eat
Junk Food 10% of The Time. You can
eat 4 junk meals/week if you eat 6x/day.

9. This actually helps fat loss. Eat out so
you can’t overdo it. Track Progress for
Motivation. Pictures, body fat,
measurements and strength gains. Aim
for 2-3% fat loss/month (use a fat
caliper). Example Fat Loss Diets. To lose
fat: proteins, veggies, fruits and healthy
fats with each meal. Carbs post workout
only. Example fat loss diet: Breakfast:
eggs with tomato & bell peppers, orange,
green tea Snack: cottage cheese with
apple Lunch: chicken, bok choy, tomato,
chicory, olive oil Snack: mixed nuts Post
workout: ground round, brown rice,
mixed veggies, banana Dinner: chicken,
spinach, baby carrots, pear Pre-bed
snack: cottage cheese, berries, ground
flax seeds, fish oil Don’t waste your time
counting calories: you won’t get fat
eating unprocessed foods. Just eat your

10. stomach full and prepare your own food
so you have total control over the
ingredients. Aim for 2-3% fat loss per
month.
Read more:
 3 WEEKS FAT LOSS