The science of fat loss is relatively simple, but the psychology isn’t. Fat loss is more than “just get in a deficit” but we can all be guilty of overcomplicating things. Here are some of the most commonly asked questions we get that will help you cut through the noise.
1. What is the best way to lose fat quickly?
I get it, you want results quickly but the larger the deficit, the more you risk losing muscle and impacting your training and overall performance. In addition to this it becomes extremely hard to be adherent for longer than 1-2 weeks. Fat loss is best achieved through a combination of a calorie deficit (eating fewer calories than you burn), resistance training, and a diet rich in whole, nutrient-dense foods. Quick results often aren't sustainable, so aim for a steady fat loss of 0.5-1% of your body weight per week. In practical terms this is about 250-500cal deficit per day.
2. What are the best macro splits for fat loss?
The key macronutrient for fat loss is protein. Consume 0.8-1.0 grams of protein per pound of body weight daily. Protein supports muscle retention, increases satiety, and has a higher thermic effect, meaning your body burns more calories digesting it. In all honesty is then up to you how you split the carbs and fats. But I do find that a balanced approach of 30% protein, 40% carbohydrates and 30% fats allows people to lose weight, perform well and not feel like they are struggling through with no energy.
3. Should I prioritize diet or exercise for fat loss?
Diet has the largest impact on fat loss, as it's easier to reduce calorie intake than to burn the same number through exercise. However, exercise (especially strength training) is crucial for preserving muscle mass and improving overall health during fat loss. Remember you want to lose the right type of weight (fat) and minimize muscle loss.
My favorite example of this is you can either run on a treadmill for an hour or you can eat the Crumbl cookie. Just saying...
4. Can I lose fat while gaining muscle?
Yes, this is called body recomposition. It’s more likely to happen if you’re a beginner, overweight, or returning to training after a break. Focus on strength training, eating enough protein (see above), and maintaining a small calorie deficit. More experienced trainers or those with less bodyfat to lose can achieve this but it takes longer to see results.
5. What are the best foods to eat for fat loss?
Lean proteins (e.g., chicken, fish, tofu) to preserve muscle and promote satiety.
Vegetables and fruits for fiber and nutrients.
Whole grains and legumes for sustained energy and fullness.
Healthy fats (e.g., nuts, seeds, avocado) in moderation.
6. How do I lose belly fat specifically?
You can't spot-reduce fat, including belly fat. However, reducing overall body fat through a calorie deficit and strength training can eventually target stubborn areas. Managing stress and getting quality sleep also help reduce abdominal fat linked to cortisol.
7. Do I need to cut out carbs to lose fat?
No, you don’t need to cut out carbs to lose fat. Carbs are an important energy source, especially for active individuals. Focus on high-quality carbs like fruits, vegetables, and whole grains, and monitor portion sizes to stay within your calorie target. This is a common default for people to try and see a quick change on the scale due to a drop in water weight. But the resulting lack in energy means you often end up overeating at specific times. A more balanced, less restrictive approach will be more successful.
8. Why am I not losing fat even though I’m eating less?
Common reasons include:
- Underestimating your calorie intake (hidden calories in sauces, snacks, etc.)
- Overestimating your calorie burn from exercise or steps
- Metabolic adaptation (your body adjusts to lower calorie intake)
- High stress or inadequate sleep
If you are struggling with not losing weight you need to get brutally honest and think about getting more data driven to remove some of the emotion. Track your food, weigh yourself daily, look at what you do at weekends…all of these can help you figure out what the barrier is.
9. does FOUNDRY 13 offer nutrition services for everyone?
Yep absolutely. We have everyone from moms with 4 kids losing 15lbs to people just starting their fitness journey to perpetual dieters who finally take control and lose up to 20lbs. You do not need to have any prior experience with training or be in a specific gym. We can make it work regardless if you have social events and/or holidays.
Email our Registered Dietitian and Personal Trainer Olivia Thiel to set up a 15min consult to start the new year.
Stay strong,
Kris Smith
