Fat Loss 101: What to Focus on First for Better Results

When it comes to fat loss, most people feel overwhelmed by all the conflicting advice online. The truth is, fat loss isn’t about chasing the next trendy diet - it’s about applying a few proven principles consistently.

Here are three foundational habits to focus on if you're trying to lose body fat in a healthy, sustainable way:

1. Cut Back on Added Sugar

If you’re serious about fat loss, one of the easiest places to start is reducing your sugar intake.

Added sugars are a major contributor to weight gain, energy crashes, and poor appetite control. You don’t need to eliminate sugar completely, but try to keep it under 40 grams per day. Read food labels - you’ll be surprised how much sugar sneaks into even "healthy" products. For example: One 8oz bottle of coconut water has about 10g of sugar.

2. Prioritize Protein at Every Meal

Protein helps preserve muscle during fat loss, supports metabolism, and keeps you fuller for longer.

A simple rule of thumb: aim for 20–30 grams of lean protein per meal, which is roughly the size of your palm. Many people - especially women - under eat protein. A good starting point is 0.7 to 1 gram of protein per pound of body weight per day. This will support fat loss without sacrificing muscle.

3. Create a Calorie Deficit (Without Starving Yourself)

At its core, fat loss comes down to consistently being in a calorie deficit - meaning you're burning more calories than you take in.

If you’re not sure where you’re starting from, track your food for a few days or talk to a qualified coach who can help you estimate your needs.

Keep things simple and sustainable.

Fat loss doesn’t have to be complicated. Focus on reducing added sugars, eating enough lean protein, and managing your calorie intake. These three simple steps form the foundation of nearly every effective fat loss plan.