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There’s a tonne of advice out there about weight loss and burning fat—but much of it is overwhelming or impractical. While there’s no quick fix for fat loss, the process can be straightforward. This guide covers the basics to help you get started.
Define Your Goal
When people say they want to “lose weight,” they usually mean they want to lose fat. For instance, cutting water intake will temporarily lower weight, but that’s not sustainable or healthy. The real goal should be reducing body fat while maintaining muscle.
Basically, to lose fat, you need to consume fewer calories than your body burns. This is known as a calorie deficit. Here’s a basic guideline:
Subtract 500 kcal/day to lose 1 lb per week.
Subtract 1,000 kcal/day to lose 2 lbs per week.
Tracking calories can seem daunting, but tools like MyFitnessPal make it easier. If you want to get an idea of how many calories you need, as well as what you need to lose (or gain) weight, a calorie calculator is your new best friend. Many packaged foods list calorie information, and apps help you keep a running total throughout the day.
Huel simplifies this process by offering complete, nutritionally balanced meals with pre-measured calories, saving you time and effort.
The basic rough rule of thumb is:
Consume your TDEE to maintain your weight
Eat 500kcal over your TDEE to gain weight
Consume 500kcal below your TDEE to lose weight
Yes, that’s all there is to it. One pound of fat is roughly 3,500kcal, so a daily deficit of 500kcal (over seven days) will take you 3,500kcal – or 1lb – under your TDEE. The same concept applies when weight gain is the goal.
A balanced diet is essential for both fat loss and overall health. Aim to include:
• Protein: Helps maintain muscle and keeps you feeling full.
• Healthy fats: Supports brain function and hormone production.
• Carbohydrates: Your body’s main energy source.
• Vitamins and minerals: Essential for optimal health.
If you want more information about what each nutrient does and what you need, we’ve got you covered with our Beginner’s Guide to Nutrition
Wouldn't it be great if you could get all of that in one meal? Fortunately for you, such a product exists...
You’ll find that a lot of products high in protein are touted as being good for weight loss. And they can be—in a roundabout way—but munching your way through a load of whey protein bars isn’t going to make you slim fast, or any time for that matter. If you are thinking about how to lose weight though, understanding protein’s role can be handy.
As one of the three main macronutrients, protein is essential for helping build and maintain the structural and functional elements of all cells and tissues throughout the body, including skin, hair, bone, blood, and, of course, muscle It also plays a role in helping you feel full with some studies finding appetite to be reduced after eating meals rich in protein, compared to those low in the macro.
It’s mostly to do with the hormone Peptide-YY (PYY), which lets our hypothalamus—a part of the brain that plays a vital role in many bodily functions—know that we’ve eaten enough. This feeling-full sensation is enhanced when our body senses there’s a greater amount of protein in the intestine. Do remember that protein itself still contributes net calories in the diet though, and having too much can contribute to surplus calories overall.
Stay hydrated by drinking at least 7–8 cups of fluid daily. This can include water, tea, coffee, or sugar-free drinks. Avoid sugary beverages, which are high in empty calories, and limit alcohol consumption.
Skipping meals can disrupt your hunger cues and lead to overeating later. Instead, stick to consistent meal times—for example, eating dinner at 7 pm daily—to regulate your internal clock and prevent late-night snacking.
You know what we’re going to say:
Sugary Foods and Drinks: They spike blood sugar levels and often leave you feeling hungrier later.
Excess Alcohol: Alcohol is calorie-dense and often paired with unhealthy foods.
It might be hard to resist, but sugar isn't satisfying and it’s addictive—after consuming it, you can easily feel hungry and quickly crave even more of the stuff, so it’s best to stay clear.
Alcohol is also addictive and high in sugar. For example, one can of Bud Light is 110kcal (five cans is 550kcal – nearly 25% of an average man’s total calorie intake). These are empty calories, i.e. they contain little nutrition other than calories (mostly sugar).
Sure, you can enjoy the odd drink or sugar-filled treat, but make sure you add the calories to your daily total and try to consume them in moderation.
Yes! But not alone. Exercise has tons of health benefits—and you really should be doing it on the regular—but from a weight-loss POV, moderate aerobic exercise such as walking for 30 minutes a day, five days a week won’t typically lead to significant weight loss by itself.
It’s only when the level of exercise is seriously ramped up that exercise by itself can have a significant impact, with The American College of Sports Medicine recommending up to 60 minutes of exercise a day if relying on exercise alone for weight loss.
For best results, we recommend:
Combine cardio (e.g., walking, running) and resistance training (e.g., weightlifting) to build muscle and increase calorie burn.
Focus on consistency—exercising 5 days a week for 30–60 minutes can make a difference over time.
Ultimately, weight loss regimes that consist of multiple forms of exercise, alongside calorie restriction, a healthy diet, and habits that can actually be stuck to, are the most likely to lead to results.
Create a calorie deficit: Consume 500 kcal/day less than your TDEE.
Get all essential nutrients: Balance protein, carbs, and fats, and ensure you’re meeting your vitamin and mineral needs.
Stick to sustainable habits: The best diet is the one you can stick to long-term.
Exercise smartly: Incorporate a mix of cardio and strength training.
Be patient: Sustainable fat loss takes time. It’s going to take at least three months to lose 12 pounds and six months to lose 25. There is no quick fix – It’s a marathon, not a sprint. 1 lb per week is a realistic goal.
Optimal health goes beyond just nutrition – ensure you get quality sleep, reduce stress, and ensure hydration.
Be consistent. You can’t starve yourself for two days, and then reward yourself by binging. Build a healthy habit and get into a routine to make things a little easier.
Consume 500kcal per day less than you need – understand calories and the amount each food and drink contains so you can adjust if you need to.
For more weight loss tips, explore:
Good luck! You’ve got this.
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