Fat Loss Tips Part 2: Strategies to Lose Fat

(Artwork by Frank Frazetta)

(If you haven’t read Fat Loss Tips Part 1: Proper Preparation, then you can do so here)

Here are 7 strategies you can use in your cut. While you need to create a Caloric deficit to lose fat (burn more Calories than you consume), how you go about this is up to you.

I recommend using 1 of the strategies below till you hit a plateau, then incorporating another. Repeat till the end of your cut.

1) Cut Calories

If you’re tracking your macros, decrease your Calories by about 300. Take these Calories away from carbs and fat, don’t decrease protein!

2) Cut Out High Calorie Foods

This could be swapping bullet proof coffee for black. Cutting your after dinner chocolate out. Cutting out alcohol. Cutting out fatty sauces. What you cut out really depends on your diet.

3) Incorporate Fasting

Intermittent Fasting (eating within an 8hr window and fasting for 16hrs) can be very helpful for fat loss. Prolonged fasts for 24+ hours can also be help to use on occasion. For example a 24 hr fast ever other week during your cut. However prolonged fasts may not work well for everyone. For more info on fasting, check out this article.

4) Decrease Meal Frequency

Cutting out snacks, or going down to 2-3 meals a day is a good way to decrease Caloric intake.

5) Increase Exercise Intensity

Add more cardio. Runs or HIIT are good ways to burn some extra Calories. Also keep up the heavy compound lifts! These will help you maintain strength and muscle mass, while also burning more Calories than isolation exercises.

6) Increase Non-Exercise Activity

Your body responds to a Caloric deficit by moving less. Less jittering and less motive to get up and do things. It’s hard to notice, if you don’t pay attention. To combat this, set a goal to move more. Perhaps a 20-30 minute walk everyday and a 2 hr hike once a week.

7) Incorporate Cold Exposure

Cold exposure causes your body to convert white fat into brown fat. Brown fat then burns up your white fat to generate heat when you are exposed to the cold. Cold dunks, cold showers, and not wearing a jacket when you’re cold are a few ways to do this.