You asked, I’m answering!
I’ve put together a list of the most commonly asked questions that I get regarding fat loss, and I want to share them – and the answers! – with you.
Here’s Part 1 of Fat Loss FAQs:
- How can I lose fat without losing muscle?
Fat loss happens when you’re in a calorie deficit, meaning you’re eating fewer calories than you burn each day. To maintain your muscle tissue while in a calorie deficit, eat plenty of protein, do strength training workouts at least twice a week, limit cardio, and prioritize rest/recovery. - What is the best diet for fat loss in women?
There is no “best” diet. Often, if you’re in a calorie deficit, you’ll lose weight. For some, intermittent fasting works. For others, cutting out added sugar works. For many, it’s tracking food without eliminating anything specific. Find what you can stick with long enough to get results. - How many calories should a woman eat to lose weight?
This is different for everyone and depends on your age, height, current weight, activity level, specific goals, and even medical history. A potential starting point could be 10-20% less than your maintenance number of calories, which can be determined by tracking your food for a few days while eating in a way that’s typical for you. - Can I lose weight without giving up carbs?
Absolutely! Carbs should be included in everyone’s diet – they’re important for so many critical functions. It’s best if they come from whole food sources like fruits, vegetables, legumes, and whole grains, because they come with fiber and essential micronutrients. Avoid carbs from ultra-processed foods – these provide almost no nutritional value, are often high in calories, and rarely satiating. - Is intermittent fasting effective for fat loss?
It can be. The reason it works for some is because it can lead to overall decreased calorie intake, putting the dieter in a calorie deficit. You can run into problems, though, because restriction for many hours often leads to over-indulging during the eating period. Additionally, having most/all of the day’s protein in a short period of time is not ideal for maintaining/building muscle. - How much weight is safe to lose per week?
In order to prioritize muscle retention and create a new setting point (the weight your body naturally works to maintain by adjusting hunger and metabolism), it’s best to keep weight loss to 0.5-1.0% total body weight per week. For example, a woman who weighs 200 lbs should aim for 1-2 lb weight loss per week. - How much protein do I need when I’m trying to lose fat?
We eat protein, among other reasons, to maintain or build muscle while losing fat. Research shows that the optimal amount may be 0.8-1.0 grams of protein per lb of ideal body weight per day. Ideal body weight is not “what you wish you weighed” – it’s a calculated estimate of healthy body weight based on gender and height. Google “Ideal body weight calculator” to find yours. - What exercises burn the most fat?
Reframe the way you think about this. Losing fat is much more a result of a proper diet than of certain types of exercise. Exercise (especially strength training and HIIT workouts) help to a degree with burning calories, but their real value lies more in overall health, metabolic efficiency, and maintaining/building muscle, all of which indirectly lead to more fat burn. - Should I do cardio or strength training (or both)?
If you want to lose fat, prioritize strength training. It helps you build muscle, and muscle drives health. Muscle serves as a calorie-burning machine, it makes fat loss easier, it increases the efficiency of your metabolism, it communicates directly through signalling molecules with your immune system, cardiovascular system, brain, gut, and more. And, when done with intensity, it also serves as cardiovascular exercise. - Why am I not losing weight even though I eat “healthy”?
“Healthy” doesn’t say anything about the number of calories or the breakdown of macros, which is really important to pay attention to when trying to lose weight. Avocados, walnuts, and whole milk are healthy, but they’re also very calorie-dense. Eat too much of these “healthy foods” and you’ll be in a large calorie surplus. The best approach is to eat “healthy food” while also paying attention to calorie intake.
