15 Things You Can Do While Losing Fat
We were about to start the next round of Cards Against Humanity when my pal Nate said -
“Yeah, I’m going to the Astros game alone on Monday. I’m going to listen to the broadcast on my AirPods and chill. I love doing stuff alone.”
And after a picked up my jaw from the floor, I said -
“You can do THAT?!”
My mind was blown. A world of possibilities opened up in my mind, none of them involving Kelly (sorry Kelly).
Sometimes, the most unexpected approaches can completely change our perspective.
You know what it reminded me of?
How my fat loss clients’ minds are blown when they realize all of the stuff they can do while losing fat.
We’ve all been there—struggling to lose fat, feeling like every meal is a battle, and every social event is a minefield of temptation. The frustration mounts as we force ourselves into joyless diets and grueling workouts, all for a few pounds that seem impossible to shed.
But once they understand that fat loss doesn’t need to be synonymous with constant hunger, restriction, and misery, it changes the game.
Just like Nate embracing solo outings changed my perspective on potential pastimes, you can transform your approach to fat loss (into one that is enjoyable and sustainable). You just need to it’s possible.
Take it from me and the hundreds of folks I’ve helped get into the best shape of their lives - You don’t have to be miserable to achieve your fat loss goals.
To get you started, here are 15 things you can actually do while losing fat.
15 Things You Can Do While Still Losing Fat:
1. Drink Alcohol: Yes, you can enjoy a drink or two. Moderation is key. Opt for lower-calorie options like vodka soda or a glass of wine.
2. Eat Cookies: Have a cookie (or four) without guilt. I recommend Crumbl, but any will do. Just be mindful of portion sizes and make sure it fits within your daily calorie budget most days.
3. Eat Pizza: Savor a slice or two. Balance it out with lower calorie/higher protein meals throughout the day if you’re trying to lose fat.
4. Eat Your Favorite Foods: No need to give up your beloved dishes. Fit them into your calorie budget and you’ll lose fat.
5. Enjoy Dinners Out: Look for healthier menu options and control portions if you’re eating out frequently. If it’s once a week or less, you can be more lax. Think about your calorie budget on a weekly basis as opposed to daily, and suddenly eating a 1,000 -1,200 calorie dinner out once a week may fit within the context of your goals.
6. Not Do Cardio: Cardio is one of the absolute best things you can do for your health, but you don’t need it to lose fat if you hate it. Strength training and staying active throughout the day can be enough.
7. Skip Breakfast: Eating a high protein breakfast is one of the best ways to stay full throughout the day. But if you’re not hungry in the morning, it’s okay to skip breakfast. Focus on overall daily intake.
8. Eat Fast Food: Yes, even McDonald’s! Same idea - if you need to do this often, go for high protein, lower calorie options like grilled chicken sandwiches or salads with dressing on the side. If it’s once in a blue moon, go for whatever you want.
9. Have Dessert: Enjoy dessert (I did on Saturday and it was awesome. Check it out at the end of the article!).
10. Drink Sugary Drinks: Occasionally enjoy a soda or juice if you want. I always opt for diet versions because the liquid calories aren’t worth it for me. But you do you boo boo.
11. Eat Late at Night: Timing doesn’t matter as much as total daily intake. Just don’t overdo it or else you may have trouble getting good sleep.
12. Have a Lazy Day: You should aim for 8-10k steps or more most days, but rest days are essential. Fat loss is about long-term habits, not daily perfection.
13. Eat a Lot of Carbs: Carbs are not the enemy. Whole grains, fruits, and vegetables are great choices.
14. Enjoy Vacations and Holidays: If you take 4 completely off for dieting for vacations and holidays, that still leaves you with 48 weeks of “on track” time (not recommending that approach, just saying!). Celebrate and enjoy holiday meals. Balance indulgence with mindful eating before and after.
15. Live Your Life: Ultimately, fat loss should fit into your life, not the other way around. Flexibility and enjoyment are key to long-term success.
All You Need To Do To Lose Fat
Once my clients make this switch, it’s like in the Wizard of Oz when the world goes from black and white to color.
You can have pizza on Fridays and still lose fat.
You can eat a bucket of popcorn at the movies and still lose fat.
You can even pick up a box of Dunkin Donut Munchkins, eat the Munchkins while watching the munchkins in the Wizard of Oz dance around, and still lose fat. The possibilities are endless!
As long as you eat fewer calories than you burn throughout the week, you will lose fat. There’s no way not to.
If you’re trying to lose weight, remember: eating fewer calories than you burn is literally all that matters. If you want to make sure you lose as much fat and as little muscle as possible, focus on:
Eating fewer calories than you burn
Eating a high-protein diet
Strength training regularly
Losing weight at a moderate pace
Getting quality sleep
As long as you eat fewer calories and check those three boxes, you can eat and do whatever you want and get in great shape.
See how simple this can be?
What you need to do to lose fat is simple. Making, integrating, and sustaining those lifestyle changes is the tricky part.
That’s how I help people with my 1 on 1 online fat loss coaching. If you need a hand losing fat and getting in better shape, fill out the 2 minute assessment form below and we can get to work!
VIP Coaching - 2 Minute Assessment Form
Now, if you’ll excuse me, I must go explain to Kelly that I was totally kidding and I would never want to do things without her.
Best,
John
P.S. The desserts we had on Saturday. Kelly’s strawberry + biscuit ice cream sandwich won, but my chocolate + red wine custard taught me you can use red wine as a dessert ingredient 🤯
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
