How Fat Loss Works

How Fat Loss Works

Fat Loss Equation

Fat loss isn’t rocket science. There is a basic equation that explains the process of fat loss:


Calories Consumed < Calories Needed For Energy

Fat Loss Happens

Or, the calories you eat needs to be less than the calories needed for energy (body processes, staying alive, moving, talking, walking, working out, etc.) for fat loss to happen.

That’s the entire equation. So once we know how fat burning works, we can eliminate cleanses, wraps, and other unnecessary weight loss items.

So Why is Fat Loss so Difficult?

  1. We don’t keep track of what we eat and the portion size
  2. We are not very active
  3. It takes 3500 calories of energy burned to burn 1 pound of fat! This means that you have to do a combination of burning more calories from activity and/or calorie deficit to lose one pound of fat!

That’s it! Currently the United States eats the most calories per day at almost 3,700 calories per day!


In basic terms, your metabolism is the process of breaking down food to be used as energy. Sure, metabolisms can be fat or slow. However, metabolism is a factor that can be changed through nutrition and activity

The Mayo Clinic cautions not to blame their metabolism on weight gain. It is a factor, however it is a factor that can be changed through nutrition and activity.

Water Weight is Not Fat Loss

Many people do cleanses and wraps and see weight loss, but do you actually burn fat? Almost all science points to no. It will make you go to the bathroom a lot, which will help you lose weight, but once you come off the cleanse, you will gain that weight back. I tell my clients that if you can’t do something every day, it probably isn’t worth doing.

I do suggest Opti-Greens 50 to my clients. This greens product has over 11 servings of veggies, and contains other super-foods, probiotics, and digestive enzymes. It helps you get the vitamins and minerals your body is missing from your diet. You drink this daily.

We also know that excess sodium retention and carbohydrates cause water weight gain. By lowering your sodium and carbohydrate levels, you will naturally lose some of the water weight that your body no longer needs. Increasing water consumption will also help reduce water weight and bloat.

My Suggestions

  1. Log all food consumed, weigh food if needed to ensure proper portions. I like to use My Fitness Pal (Free APP)
  2. Set a calorie goal for each day. I suggest using your BMR (basal metabolic rate) to be a guide on how many calories you should shoot for. If you need to lose over 100 pounds, eat your BMR. Need to lose 50 pounds, eat 10% more than your BMR. If you need to lose 25 or less, eat 20% more than your BMR. Adjust as you lose weight.
  3. Lift weights! Many women and men don’t want to “look bulky”, however in a calorie deficit state, your body won’t build bulky muscle! Free Workouts:
  4. Be active, whether it is walking the neighborhood, throwing football, or taking a hike, all of which burns extra calories.
  5. Increase protein, decrease sugar. A product like Level-1 Meal Replacement Protein will help you substitute unhealthy meals for a shake that is high in protein, low in carbs/fats, and will help you lose weight faster!

Questions or comments? Email me! Nutritiontrain at!

Thank you for reading! Share with your friends!

Dustin Holston

NASM Weight Loss Specialist

Personal Trainer/Sports Nutritionist

**** I am not a registered dietitian or doctor, please consult a doctor before starting any workout or diet program. This article is for information only.

Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

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