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How to lose fat?

Updated: Sep 21, 2023

Have you ever looked in the mirror and wished you could magically lose fat from a specific body part? Perhaps you dream of slimmer thighs or a flatter stomach. It's a common desire, but here's the truth: you can't spot reduce fat. That's right, despite what the countless advertisements and fitness gurus claim, you cannot choose where your body burns fat. However, don't be discouraged! In this blog post, we'll dive into the science behind fat loss and explore practical strategies that can help you achieve your goals.

Girl boxing, black gloves and black background
Boxing Fitness

The Calorie Deficit

When it comes to losing fat, the key principle to understand is the calorie deficit. This simply means that you need to consume fewer calories than your body burns in order to lose weight. Your basal metabolic rate (BMR), which is the number of calories your body needs to maintain basic functions at rest, plays a crucial role in this equation.

Creating a calorie deficit can be achieved through a combination of diet and exercise. While it's tempting to believe that doing countless crunches will give you a six-pack, the truth is that spot reduction is a myth. Your body will burn fat from all over, not just the specific area you're targeting. So, instead of focusing on spot reduction, focus on overall fat loss through a calorie deficit.

One effective strategy for creating a calorie deficit is to eat high-volume, low-caloric foods. These types of foods are rich in fiber, water, and nutrients, which help you feel full while consuming fewer calories. Think of a plate filled with colorful vegetables and lean proteins rather than a small portion of high-calorie foods. By incorporating these foods into your meals, you can create a sense of satiety while still maintaining a calorie deficit.

high protein meal with salad and vegetables

Building Muscle to Boost Metabolism

Now that we've covered the importance of a calorie deficit, let's explore how having more muscles can help you burn more calories over time. Muscle tissue is metabolically active, meaning it requires energy to maintain itself. In fact, muscle burns more calories at rest compared to fat. This means that by increasing your muscle mass, you can raise your basal metabolic rate, making it easier to maintain a calorie deficit and lose fat.

Strength training exercises, such as lifting weights or bodyweight exercises, are excellent ways to build muscle. Incorporating these exercises into your fitness routine a few times a week can help you develop lean muscle mass. Not only will this boost your metabolism, but it will also give your body a toned and sculpted appearance as you lose fat.

Remember, building muscle takes time and consistency. Don't be discouraged if you don't see immediate results. Stick to your strength training routine and focus on progressive overload, gradually increasing the weight or intensity of your exercises over time. With patience and dedication, you'll begin to notice changes in your body composition.

Black woman biceps curl gym
Building Muscle

The Importance of Regular Activity

In addition to creating a calorie deficit and building muscle, being regularly active is crucial for overall fat loss. The principle of metabolism plays a significant role here. Metabolism refers to the chemical processes that occur within your body to convert food into energy. By engaging in physical activity, you increase your metabolism, leading to more efficient calorie burning.

When it comes to choosing activities, find something you enjoy. It could be dancing, swimming, hiking, or even playing a sport. The key is to stay consistent and make physical activity a part of your lifestyle. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by the American Heart Association.

Remember that being active doesn't just mean hitting the gym. Incorporate movement into your daily routine by taking the stairs instead of the elevator, going for a walk during your lunch break, or even doing household chores. Every bit of activity counts and contributes to your overall fat loss journey.

group of girls walking in the wood
Walking Group


While it may be disappointing to learn that spot reduction is not possible, understanding the science behind fat loss can empower you to make informed decisions and set realistic goals. By creating a calorie deficit, focusing on high-volume, low-caloric foods, building muscle, and being regularly active, you can achieve your desired body composition. Remember to be patient with yourself and celebrate every small victory along the way. Losing fat is a journey, and with the right mindset and strategies, you can reach your destination.

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