If you’re more of a visual learner and would prefer a video breakdown then click below to check out my latest YouTube video where I break down the easiest way to go from 30% to 10% body fat as well!
Over the years, I've lost body fat in various ways:
Through traditional methods
Counting calories/Tracking Macros
The Carnivore Diet
The Fruitarian Diet
Juice Fasting
Water Fasting
While I’m not a doctor, I do fancy myself as a scientist, because for over a decade, I’ve been studying, researching, testing, and documenting my experiences while helping people go through this transformation. So in this article, I've compiled my most valuable information and key insights to give you the easiest way to drop body fat.
Many of us feel like we're failing or struggling when trying to drop body fat, but in reality, we just need
1) A clear target,
2) Well-defined steps to reach that target,
3) Support when things get difficult
Identifying Your "Why"
You have to figure out what motivates you to lose body fat. Is it increased confidence, health, feeling great, or competition? Understanding your "why" is crucial for maintaining your focus and discipline on your journey.
How to set a clear target
I began my fat-loss journey at a starting weight of 205 pounds, with a body fat percentage estimated between 25% and 30%, which was based on photos and scans and I wanted to get down to 10% body fat.
So here’s how I calculated my target body fat:
1% of 205 pounds equals 2.05 pounds.
Reducing body fat from 25% to 10% means a 15% reduction.
15% of 205 pounds is 30.75 pounds of fat.
Subtracting this from 205 pounds gives a target weight of 174.25 pounds.
The traditional approach
I calculated my Total Daily Energy Expenditure (TDEE) and created a caloric deficit of 500 calories per day to lose 1 pound of weight per week. Back then, I had to pull out my textbooks to calculate my macros and create meals, but today you can use AI, like ChatGPT, to calculate your macros and generate meals that satisfy your macro requirements.
Generally speaking, a sustainable rate of fat loss is about 1% of total body fat per week with this approach. So it would take me about 15 weeks to reach my 10% body fat goal, with additional time allowed for unexpected disruptions like sickness, family activities, etc.
Implementing movement can speed up the fat loss process, and there are 2 different forms of movement:
1) high-intensity interval training (HIIT)
2) low-intensity steady state (LISS). I did HIIT with weights 3-4 times/week and LISS on the Stairmaster starting at 10 minutes, then progressively overloading week by week.
Walking is also a great option, just start at your current level and gradually add 1,000 steps per week.
A newer and better approach to fat loss
According to My Weight Loss Clinic, Mayo Clinic, Box Nutrition, and many other sources, being in a calorie deficit doesn’t guarantee fat loss…
Because while calories represent energy, they don’t tell our bodies to store or burn fat—hormones do that. That’s why focusing on your hormones is crucial when trying to lose body fat. And that’s also why I created a new 3-step framework:
1.) Practice intermittent fasting:
I’m putting together a comprehensive article and video about practicing intermittent fasting, which you can check out here on my blog when it drops so stay tuned!
But here are the key takeaways…
I think of intermittent as two phases:
1) Hydration period
2) Feeding period
During the hydration period, my focus is on hydrating the body, here are 3 liquids I recommend:
Morning Hydration drink:
Salt
Lemon or apple cider vinegar
Warm water
Water:
With electrolytes or lemon
Replace coffee with Unimate for improved:
Energy
Mood
Fat burn
During the feeding period, I focus on how I break my fast, which I’ve also made a video about. You can check it out here.
On top of that, intermittent fasting is like using smaller plates: it naturally limits calorie intake because there’s only so much time to overeat, allowing you to enjoy good food in good company without overindulging.
Prioritize the quality of food you eat over the total amount of calories by focusing on high-quality protein, good fat, and fiber like fresh fruits and fermented vegetables (PFF).
P - Protein
F - Fats
F - Fermented Vegetables
F - Fresh Fruits
Additionally, consider how food is processed and how you prepare it - whether genetically modified, raw, fried, high-quality, juiced, baked, or sautéed, as this impacts hormonal responses.
Lastly, it’s also important to pay attention to trophology, the science of combining different foods, which is often overlooked. Proper food combinations can greatly impact digestion, absorption, and energy levels, making it an important aspect to consider during your fasting period. Check out this video for more information on this topic.
2.) Movement:
Engage in daily movement, as this helps us feel great in our own bodies. I do what I like to call Daily Movement Meditation Practice (DMMP) with no more than 30 minutes of interval-style training.
Humans are also built to walk, so if I walk in my fat-burning heart rate zone, I’m burning fat. That means if I’m walking 10,000 steps in the fat-burning heart rate zone every day, I’m burning around 500 calories per day. So for one week, that’s 3,500 calories burned.
And the best part? 1 pound of body fat is around 3,500 calories, so if this approach is followed to a tee, losing 1 pound of body fat per week can be realistic. However, most people also have a life to take care of with different duties, and again, unexpected disruptions like sickness, family activities, etc. can occur. You can also increase your steps over time to achieve quicker fat loss. Adding 1,000 steps per day each week is the general rule of thumb here.
(You can calculate your fat-burn heart rate zone here)
BONUS TIP: If your goal is to achieve visible abs, train them with the same intensity as you train your legs.
3.) Daily Lifestyle Scorecard
Additionally, a daily lifestyle scorecard to monitor key factors such as sleep, stress management, the 7 natural doctors, and substance intake is important. Because all these factors impact your hormones and whether you’re burning fat.
You should aim to complete AT LEAST 10 of these a day!
If you want the complete program with the daily movements, fasting routines, and lifestyle scorecards I use, just go ahead and click here for more information.