Losing Weight and Fat Loss - The Right Way [Science-based]

Updated: Oct 24, 2024

This will be a compact but comprehensive guide on losing weight and fat loss. Giving you the latest science-based information available, methods on achieving those goals, and a proven plan to make all of it happen, the right way.

As stated before, this guide is aimed towards people around the world trying to lose weight (yes, you're definitely not alone).


Here's what we'll cover in this comprehensive guide:

I know there is a plethora of information available online and you're not sure which information is correct e.g. different types of diets that are the best (according to those websites), just use lemon in water and you'll lose weight etc.

While, of course, some of the information is factual, again, there is a plethora of information that are incorrect and not based on any science-based facts.

In this guide, I'll write about science-based information and science-based tools that you're able to use to achieve your goals. I will also make it as easily understandable and digestible  as possible, without the in-depth science-based literature that is used.

make it as easily understandable and digestible as possible, without the in-depth science-based literature that is used.

With all of the above in mind, I want this guide to be the foundation in achieving your goals by building healthy habits.


Before you start with this guide

It isn't easy when trying to lose weight, fix your diet, exercising and knowing how to do it correctly - it is challenging, especially when you don't entirely know what you're doing and have little to no support.

This guide will alleviate the perceived limitations stated above and give you the foundation on the mindset that you'll need and build, training and nutrition.

MINDSET

When I'm referring to mindset and helping you push through your own perceived limits, I'm not talking about a therapy session, but rather a personal training session or a solo session (only yourself). Pushing you through difficult situations and when you think you can't anymore, hold on a little bit longer and even do one more rep in training.

This does not mean you always have to go to those extremes of exerting yourself past your limits. However, based on my own experience and clients that I've worked with, pushing yourself and letting me push you passed your own perceived limits every now and then are a sure-fire way to build your mindset.

Build on this by starting slowly:

By working on these two crucial things in building your growth mindset, keeping consistent and persevering through the difficult times - starting a new routine and habits, exercising and changing your nutrition.

Having a growth mindset means you believe you're able to change your life positively by doing the things mentioned in this article. Starting slow, creating small positive changes, consistency and building GRIT (perseverance - push through difficulty). The sole reason why I've created Strong By Grit - is to help people through difficulty in fitness and health.

The sole reason why I've created Strong By Grit is to help people through difficulty in fitness and health.

Also, creating drastic changes to start exercising and completely changing what you eat, will most likely have a detrimental effect on keeping those goals. Rather by creating drastic changes, start slowly and make those changes last. Thus you'll be able to start exercising three times per week, eat even healthier (more on this in the nutrition section) and create healthy habits. This will not only start affecting your exercising and nutrition goals but also other parts of your life when implementing these positive changes.

 NUTRITION

Nutrition is a crucial part of weight and fat loss. Normally diets have a more negative connotation - you embark on a diet, promise yourself, your spouse and your dog you'll stay consistent but most of the time it doesn't happen. Rather create a nutrition plan for yourself which you'll be able to follow and still have your sweet treats, fast food etc but on a far lower scale. Possibly around once or twice a month.

Eating fast food multiple times per week to a couple of times less and then replacing them with healthy foods as set out below. Do this every week - reducing fast food and other unhealthy habits when it comes to nutrition.


Some options when choosing proteins, carbohydrates and fats for your nutrition:

Proteins

Carbohydrates

Fats

The plate above indicates relatively how your food distribution should look like.

Let's look at the popular ketogenic (keto) diet:

What are keto diets? Simply put, keto diets are low carbohydrates and high fat intake diets.

In researched, it showed that keto diets actually do suppress appetite in the short-term, however, it has not been established in the long-term with the same effects.

Also, it has been shown that low carbohydrates, high fat diets (like keto) have an impact on your performance in a negative light (being more tired). It has also been shown that carbohydrates are a more efficient way of providing energy which will increase your performance. Although this isn't set in stone, but has been shown in multiple studies.

It should also be taken in consideration that these studies' results depend on individuality. Meaning for a lot of people the keto diet can work, but on the other hand it might not work for a lot of other people.

To end off the nutrition section, it is highly advisable to only eat 250 - 500 calories (1046 - 2092 kilojoules) less than you normally would. This will preserve your muscle mass and also let you lose weight / fat. Don't worry too much about the calorie / kilojoule amount as of yet. Eating somewhat less (and healthier) than what you've eaten previously will already have a positive effect on your health.

The different types of diets (nutrition) will be compared in another article in the future.


TRAINING

The research shows a high dose of HIIT cardiovascular (cardio) training did not correlate a vast amount of weight loss many people would expect. Although it does contribute to weight loss but to a lesser extent. That does not mean doing cardio-based training, running, etc is a waste of time, as cardio training also has the benefit of improving your lung capacity by a considerable amount - making exercising easier to perform, thus weight training will be easier as well (not in terms of the weight will feel lighter but in terms of you be not nearly out of breath as you would before).

It has been found that higher intensity cardio has a higher impact on weight loss than lower intensity cardio. But that can also impact your muscle mass as well. So it really depends on what you want to achieve.

With my own experience, with clients and large research confirmed, weight training especially combined with high intensity (e.g. HIIT) cardio training, had the greatest effect on weight loss.

However, this is like a double-edged sword. On the one hand you're able to lose a lot more weight when combining these two factors (weight training and high intensity) but on the other hand your energy expenditure is also a lot higher. So what do you do, you eat more which decreases the amount of weight you actually would've lost but your lung capacity also improves.

That's why I've mentioned taking things slow in your nutrition approach the same with your training. I, as a personal trainer will also make it easy for you, as a client, taking out the guess work - giving you the best science-based exercises selection and in which order with guidance on nutrition to effectively reach your goals.

I, as a personal trainer will also make it easy for you, as a client, taking out the guess work - giving you the best science-based exercises selection and in which order with guidance on nutrition to effectively reach your goals.

For more information on personal training, group training and training programs (based on your specific needs and lifestyle) visit my personal training, group training or training programs pages.

Although, this might not be the answer you want to hear (taking things slowly to achieve your goal) I'm giving you the no BS science-based approach to let you create an informed decision.

Here's a free workout you can try at home or at the gym:

Do these exercises as a superset (superset means doing two or more exercises right after each other with no rest) with 30 sec rest in between supersets doing the superset twice.

(Click on name to view video)

Air Squats (bodyweight) - 45 sec

Dumbbell Bicep Curl - 45 sec

Backward Lunges  - 45 sec

Knee Triceps Push-ups - 45 sec

High Knees - 45 sec

Knee Ups - 45 sec

Dumbbell Rows  - 45 sec

Hollow Hold -30 sec - 45 sec


TAKEAWAYS AND END THOUGHTS

We've covered mindset, training and nutrition for the optimal way to lose weight and reduce fat.

If you want to lose a lot of weight and faster than ideal, take the above more to the extreme (not overdoing it though) by dropping 2 kgs per week and 8 kgs per month. For the more ideal approach, and that you don't have that much weight to lose drop by 1 kg per week and 4 kgs per month - thus you'll be more likely to preserve your muscle mass while losing weight.

Although the weight being lost doesn't seem like a lot (and it isn't), it intertwines with the notion that small changes make a larger impact after a while with consistency and perseverance. You'll be more than likely to keep with these changes rather than sudden changes and fall off your journey to becoming stronger and healthier.

Not only will you become healthier, you'll be able to see the results in the mirror, in your clothes and especially in your confidence.

The main take away from all of this should be - "Am I able to sustain this type of eating habits?". Meaning are you able to live this way (most or almost completely) for many years to come? And "am I able to do weight training and high intensity cardio training to reach my goals even though my energy expenditure will be high and food intake will be higher as well - meaning I won't lose that much weight"


THE PLAN

Summary

Things to cut down on when making that shift to a healthier you from a nutrition standpoint:

Cut down on alcohol

Drink more water (around 2L per day)

Plan your meals

Do not stock up on junk food

Eat a decent amount of fruit and vegetables (5 portions per day)

The plan set out above are for people struggling to get into the motion of exercising regularly and not having healthy eating habits. Which is a general guideline and booking training sessions on www.strongbygrit.com will cover it for you as well as complete best practices on nutrition.

FAQ'S

Which diet (nutrition) is the best?

How many times per day should I exercise?

References