The Truth About Fat Loss: What Actually Works
Read Time 7 minutes
You don’t need detox teas. You don’t need to starve yourself. You don’t need to burn yourself out with two hours of cardio.
What you need is a smart, sustainable strategy built around how the body actually burns fat. Here’s how I coach my clients — and how you can start seeing results that last.
1. Fat Loss Is a Calorie Game — But It’s Not About Starvation
Fat loss happens when you're in a calorie deficit. Period. That means eating fewer calories than your body burns. But slashing your calories too hard backfires — fast.
Your energy tanks. Your workouts suffer. Your metabolism slows. And eventually, you binge.
Instead, reduce calories by 15–20% from maintenance. It’s enough to trigger fat loss while keeping your body happy and performing.
2. Protein Is Your Best Friend
If you only focus on calories but ignore protein, you’ll lose weight — but also muscle. That’s not fat loss.
You want to preserve muscle while dropping fat. That’s what makes you look lean and athletic.
Aim for 0.8–1.0 grams of protein per pound of bodyweight. Think chicken, eggs, Greek yogurt, protein shakes, lean beef, tofu — whatever fits your diet.
Higher protein keeps you full, boosts metabolism, and protects muscle. Non-negotiable.
3. Lift Weights. Don’t Skip This.
You don’t have to “bodybuild,” but you do need resistance training. Cardio burns calories temporarily. Strength training builds muscle, which burns more calories all day long.
Train at least 3x a week with compound lifts: squats, deadlifts, presses, pulls. Focus on good form. Get stronger over time. This is how you transform your body.
4. Cardio Helps — But It’s the Side Dish, Not the Main Course
Yes, cardio can help increase your calorie burn. But it’s a tool — not the foundation.
Do it because it helps with heart health, stamina, and calorie burn. Just don’t rely on it alone.
A mix of walking, cycling, intervals, or stairs 2–4x a week is plenty.
5. Sleep Like It’s Part of Your Training Plan
Want to kill your results? Get 5 hours of sleep and wonder why you're always hungry, sluggish, and not losing fat.
Sleep affects every hormone that controls hunger, energy, and fat-burning.
Aim for 7–9 hours. No phone in bed. No Netflix marathons. Your body changes while you sleep.
6. Consistency Beats Everything
You can have the best training plan, perfect macros, and all the motivation in the world — but if you can’t stick with it, it doesn’t matter.
Sustainability > Perfection.
That means a meal plan you can live with, workouts you don’t hate, and habits that fit your lifestyle. Fat loss takes time. Be relentless. Be patient.
Final Thought
Fat loss isn’t about shortcuts. It’s about commitment. It’s about showing up for yourself day after day — especially when no one’s watching.
You don’t need to do everything at once. But you do need to start.
Fuel your body. Train with intention. Recover like an athlete.
That’s how we do it.
That’s how you get Volted.