Episode 8 – Six Effective Ways To Lose Fat In 2023

5 Effective Ways To Lose Fat In 2022

In episode 7 I wrote about the difference between fat vs weight loss. In this episode, I will be teaching you the 6 effective ways you can use to lose fat.

5 Effective Ways To Lose Fat In 2022

To lose fat is very simple but it’s not easy. It only requires a few steps that are straightforward and easy to follow.

The 6 effective ways to lose fat are as always:

  1. Be in a caloric deficit
  2. Lift heavy weights 3-5 times a week
  3. Get enough protein (0.8g to 1g per pound body weight or 1g of protein per height in cm)
  4. Get enough sleep (7-8 hours)
  5. Drink 6 to 8 glasses of water daily
  6. Do HIIT cardio 1-2 times a week
  • Be in a caloric deficit

To be in a caloric deficit simply means that you need to eat less food than what your body requires to burn off fat.

This can be done in various ways. It can be done by reducing your food intake, counting your calories, or removing certain foods from your diet like carbohydrates for instance.

If you want to learn more about what a caloric deficit is in-depth, please check out this article from Healthline.

  • Lift heavy weights 3-5 times a week

To cut down fat without losing muscle, you will need to start lifting weights 3 to 5 times a week depending on your schedule.

Lifting weights helps you to re-composition your body.

You will be able to lose fat while maintaining or gaining muscle at the same time.

If you don’t know the types of exercises you need to lift weights, I will write an article explaining them in another episode. (Subscribe below if you want the episode)

  • Get enough protein

You need to consume enough protein that is enough for your body to maintain as much muscle as possible while trimming down the fat.

The amount of protein varies per individual. The rule of thumb is that you need 0.8g to 1g of protein per pound of body weight or 1g per height in cm.

This means that if you weigh 177 pounds (80kg), you will need to consume between 142g to 177g of protein. (0.8*177=142g to 1*177= 177g)

In terms of calculating your protein intake using height, if you are 166cm tall then you need 166g of protein (166*1=166g).

  • Get enough sleep

Sleep is important for you to be able to recover from lifting. You need to get at least 7 to 8 hours of sleep every night in order for your body to rest properly.

This helps by making your muscles grow while at the same time, your fat is going down.

  • Drink 6 to 8 glasses of water

I can’t stress this enough, you need enough water to stay hydrated while you are working out. You will become stronger and be able to melt fat fast quickly.

  • Jogging 1 to 2 times a week

You don’t need to kill yourself on the treadmill or Elliptical Bike every day in order for you to lose fat.

You can just jog 1 to 2 times a week. Considering that you are doing all the other above-mentioned methods, this is considered enough for you to reach your goals.

The type of jog that you do can either be High-Intensity Interval Training (HIIT) or just steady-state cardio depending on your preference.

That’s it. This is how you lose fat effectively, and how to keep it off for good.

With these methods, you will never struggle with losing your stubborn body fat ever again.

The only thing that will be required from you is to apply the above methods, dedicate yourself, be determined, and remain consistent.

That’s it for this episode. In episode 9 I will be discussing why you can’t gain weight.

I will see you in the next episode.

Please share this post below if it has helped you.


Juventinius The Great

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