Fat loss: 10 advanced steps that speed up fat loss

Fat Loss: 10 Advanced Steps that Speed Up Fat Loss (#7 Is Our Favourite)

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Here you can read the top 10 fat loss tactics that can help you to shred fat.

This article comes as the second part of our fat loss article. I am assuming that you have read that article about fat storage and fat burning mechanism.

This article guides you through advanced steps you can follow to lose fat. Each of which has a clear plan to install that tactics in your daily routine.

You can download the 10 part checklist and I have included 4 more in your checklist as a bonus. Featured Download: 4 extra tactics to burn more fat( download Now)

Ten steps to Fat loss

1. Take more protein

Protein is one of the macronutrients that get most attention in muscle building space.

Protein is shown to increase your metabolism is you consume a diet rich in protein. Thermic energy of protein is higher than carbohydrate and fat. Your body will spend 25% of calorie contained in it while absorption.

That is 4-6 times higher than energy spending on carbohydrate and fats metabolism.

Does protein burn fat?

When you are on a high protein and low or “0“carb diet, you body will spend 33% more energy while producing glucose for its functioning. This can aid in weight loss as your energy spending increases.

High protein diet will aid in satiety; you will feel fuller.

Your body will use fat for energy on a high protein diet. This diet will help you to reduce calorie consumption in evening and late night due to fullness.

Sources of Protein:

  • Chicken - 27%
  • Beef- 16-40%
  • Pork-27%
  • Lamb- 20-40%
  • Bacon - 37%
  • Eggs- 10-30%
  • Cow Milk - 3.3%
  • Soy Milk- 5.1-7.5%
  • Goat Milk - 4.9-9.9%
  • Cheese - 7-40%
  • Yogurt- 10%
  • Fish -14-26%
  • Soy Beans- 13%
  • Lentils-9%
  • Green Peas- 5%
  • Black Eyed Peas-8%
  • Chick Peas- 9%
  • Peanuts-26%
  • Nuts and Seeds- 4-21%

How much protein?

Add these protein foods in your diet. While you were trying to lose weight; make sure to get 35% of your calories from protein source. That will help you in maintaining your muscles.

2.2 gram of protein per kilogram is recommended to preserve muscle mass and helps in fat loss.

How to calculate portion size?

I am not a dietitian so use this only as a reference;

For 70KG adult: Your body will need 154 gram of protein to maintain muscles during fat loss.

You eat 5 meals a day- Protein in each meal = 30gram

For chicken : Chicken – 21 % protein

For 30 gram of protein from chicken you have to take = 100/21*30 = 140gram approx

Don’t get obsessed with protein quantity as we were not putting up a research on nutrition. You were not dealing with machines.

You can measure the portion size with your hands.

This image will give you the idea.

measure your portion size with palm

Credit: weightwatchers.com

Credit: precisionnutrition.com

Use this image as reference;

The size and thickness of your palm is equal to 3 ounces and that equals 84 gram. Two palms size of chicken or any protein dense food will provide the required protein.

Reduce your carb intake to keep the calories in check.

OUR TAKE: Be sure to have protein in your meals. Choose from any of those protein foods and you can reduce the calories you get from carbohydrate. This will boost your metabolism and at the same time you will feel fuller.

2. Reduce carbs and sugars and take fiber

Reduce your carbohydrate and sugar intake to lose fat.

In a low carbohydrate diet the effects of hunger reduced significantly; which helps you to eat less as a result of reduced insulin levels.

Carbs and sugars will stimulate the secretion of insulin. It supports both muscle growth and fat storage.

Your body has to store the surplus calories that you have ingested and insulin support this job.

From dietdoctor.com 

Too many (bad) carbohydrates – > pathologically high insulin levels – > obesity

As they describe “Too many" varies from person to person. It greatly depends on your activity level.

insulin facts

Credit: weightology.net

A low carbohydrate diet will bring more fat loss than low fat diet. In order to attain similar results you have to restrict calorie intake in low fat diet.

This chart from carblightliving.com shows your calorie consumption and fat loss goals. They do not advise you to use extreme fat burn for no more than couple of weeks.

calories and carbs chart

Credit: carblightliving.com

How to determine your ideal carb intake?

From marksdailyapple.com mark suggest 50 -100 grams of carb per day is the sweet spot for weight loss.

“50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.”

safe levels of carbs

Credit: marksdailyapple.com

Do you heard of fiber?

The plant products; fruits and vegetables contain fiber which is a form of carbohydrate. It can’t be easily digested in your body, so it passes your digestive tract.

Soluble fiber absorbs water and forms a gel, which slows down the absorption of sugar into blood stream. It also slows the movement of digested food and this will make you feel fuller and keep hunger away.

The study Shows that people who take more fiber have a healthy body weight.

Carbohydrates rich in fiber

foods rich in fiber

Credit: doitandloseit.com

You need to take 35 + grams of fiber a day. Scroll the food list and choose the foods available locally and add up to meet the requirement.

Our take: From the studies it shows that you have to reduce your carbohydrate intake for weight loss. Choose the foods which are rich in fiber content. Fiber rich foods helps you to feel fuller and it slows down sugar absorption.

3. Increase your fat intake

The old way of thinking is that you have to reduce your fat intake to lose fat/ lose weight.

But a recent study shows the other way.

This study shows that low fat diets will have lesser effects on fat loss when compared to low carb diet.

This also shows that; to get results similar in a low carb diet you have to reduce the calorie intake in a low fat diet.

Reducing your fat intake while when you are on calorie deficit diet has lesser effect on fat loss.

Second benefit is related to satiety: fat takes more time to digest; this will make you feel fuller.

Similar to protein this will help to keep hunger away. That means you eat less calories.

Hunger and the craving to eat in between meals are the main fails of a fat loss program. There is a greater chance to eat snacks during this time.

Before adding fat in your diet makes sure that you are not taking more than the recommended level.

Try to add healthy fats and reduce the unhealthy trans fat.

Healthy fats include unsaturated fats that can be found in vegetables, nuts, and vegetable oils.

While trans fat can be found in meat, snack foods, commercially baked foods, fried foods.

which oil and fats are healthy

Credit: balancedbites.com

Healthy fats sources

  • Avocados- 77% of calories in avocados comes from fat. Oleic acid is the main fatty acid in avocado which have many health benefits.
  • Coconut oil- the fats in coconut are different; they contain medium chain fatty acids. These fatty acids are are shown to suppress your appetite.
  • Chia seeds- 80% of fat in chia seeds comes from fat and the major portion of this comes from the good alpha lipoic acid.
  • Fatty Fish- fish are excellent source of omega 3 fatty acid which is essential for your body.
  • Eggs- 62% of calories in eggs comes from fat.
  • Nuts- its rich in healthy fats, fiber and vitamins.

How much fat?

“About a third of any weight-loss plan’s calories come from dietary fat- Keri Glassman, RD”

If your fat loss calorie target is 2000 calories, then 20 - 35 % of those calories must come from fats, which is in between 44 – 77 gram per day.

Our take: Eat fat to loss fat; substitute major portion of carbs with fat. Try to get 20- 35% of your calories from fat. But keep in mind your main goal is to limit your calorie intake as it is easy to add up calories with fat.

4. Weight training and get stronger

Your body will burn calories while you were working out, don’t take this as an opportunity to eat whatever you want.

Calorie deficit is the key to fat loss. what exercise will do is, it can boost your metabolism and will also burn calories while working out.

Exercise is more important for maintaining the lost weight. If you have lost weight; then exercise will help in maintaining the weight.

Exercise helps you to be flexible in calorie intake as it burns calories and fire up your metabolism.

If you were planning to start workouts you can download our beginner workout routine : Download The beginner workout routine

Studies have shown that workout can boost your metabolism which last for 36 hours after workout.

A weight loss program combines with resistance training will help you to lose weight and preserve your muscles. [study]

Our take: Start lifting; Training will boost your metabolism for up to 36 hours post exercise in addition to the calories burned during workout. Lifting heavy weights with a calorie deficit diet will help to preserve muscles and loss fat.

5. Add HIIT- Rope jumping

High intensity interval training is a mix of high and low intensity activity like (running, walking).

For fat loss HIIT program is superior to steady state cardio program and it can be done in less time.

A 20 min HIIT program burns 6 times the fat than 40 min cardio program.

HIIT training will increase the fat burning capacity of your muscles.

It will also decrease the fat producing enzyme fatty acid synthase by 100 percent .

HIIT also increases the a protein which transports fat to mitochondria for burning.

HIIT affects your metabolism in a similar way as weight training does. It increases your metabolism for up to 24 hrs. It can cause 10% increase in your resting metabolism.

HIIT high intensity interval training

Credit: greatist.com

8 week HIIT program from jim Stoppani 

High intensity exercise can be jumping jacks, rope jumping, burpees, cycling…


High Intensity

Low Intensity


Week 1-2

15 seconds

60 seconds


Week 3-4

30 seconds

60 seconds


Week 5-6

30 seconds

30 seconds


Week 7-8

30 seconds

15 seconds


Our take: HIIT training will be fun and interesting than steady state cardio. Choose 2- 3 exercises and start your HIIT. Beginners can start with short burst of high intensity training. This helps you to recover during beginner state. As you progress you can increase the time on high intensity phase and lower the time on low intensity phase.

6. Build more muscle

“Add more muscle to burn more fat” both myth and fact

Your body will burn more calories to maintain your hard earned muscles than fat. But this will not help you to burn a ton of calories.

This can add up a small amount in realty, as the amount of muscle you add is limited to certain levels.

The myth here is 1 lbs of muscle will burn 50 calories at rest; you can see this misguiding information over internet.

Use Google image search “add more muscle to burn fat” will reveal lot of such misleading information.

[add image]

Do you know 1 lbs of fat will burn 2-4 calories a day and muscles will burn 5-10 calories a day.

If you replace 10 pound of fat with 10 pound of muscle then your body will have to burn extra 30-50 calories to maintain muscles.

But this can happen in lab or theory as you are not converting fat to muscles. In real life you may be losing 10 pounds and adding 5-6 pounds or fewer amounts of muscles.

In that case; you will be burning fewer calories when you were fat.

You can try not to lose your muscle during fat loss program. Strength training and HIIT can save your muscles.

This study was conducted for 14 weeks on beginners. The result shows that the participants lost 16 pound of fat and at the same time they gained 10 pounds of muscle.

If you convert both figures into calorie burning; you will see an increase of ~20 calories due to the addition of muscles.

As we have seen earlier that both will help to preserve your muscles while in a calorie deficit diet.

Our take: Adding muscles have narrow effect on your calorie burning. But there are some added benefits from muscles. It helps you get better shape, improves your lifting performance and motivates you.

7. Move more( Burn more calories than while you exercise)


Don’t you remember the NEAT activities

Yes, I mean it. If you count all the calories you burn throughout the day for daily activities. It will be larger number than calorie burned in regular 1 hour workout.

Move more; even if you are doing things slow it can add up a lot of calories.

These activities can contribute 15% to 50% depending on the activity levels.

Calorie burning process of human body

Try to do more of these activities if you are doing these or give it a try.

This study on NEAT activities and fat gain shows some interesting things. if you take surplus calories and lead an active lifestyle (does not included any exercise) you may not gain fat; on the other side if you are lacking NEAT activities you will add fat.

As Dr. James Levin from mayo clinic says about this

“This information collectively demonstrates that there may be a NEAT defect in human obesity ”

neat activities and fat

NEAT activity ideas

Buy a pedometer: Pedometer is a small device which can count the number of steps you have taken each day. It makes you accountable with the number of steps you take each day. Try to add 1000steps/day each week, until you reach 10,000 steps /day. 

Take the stairs: instead of using elevators use stairs, it can burn more calories than walking on floor.

Carry Your Groceries: if your grocery store is near your house, walk

Walk during lunch break

Clean your house

Have walk meetings

Pace And Fidget

Our take: take the ideas above and use it. Try to increase your NEAT activities and its duration whenever possible. That will add up to a lot of calories. An active lifestyle is the way to fat loss.

8. Watch your snacking and via drinking


Credit: memes.com

We have seen about the calorie burning effects of your daily activities. Those small activities add up and help to burn your calories.

Snacking is also similar to your daily activities but snacking increases your calorie intake. You may not notice the calories you have ingest in the form of solid or liquid snacks.

Obesity had been increased in the last 30- 40 years and researches have shown a relation between snacking and obesity.

The research found that average snacking frequency has been increased from 0-1 to 2-3 times per day, over 40 years.

Image Credit 

Does this affect calorie intake?

Yes they also found that adults that snacks 4 times a day consumes one and a half times the calorie than adults who take no snacks

snacking calories

I don’t say that snacking is a bad thing; it can help you to get nutrients. But what I want to tell you is to have a control over the quantity and quality of snacks.

You can get nutrients from snacks and all it depends is your selection of snacks.

The chart shows the average calorie contribution of various food sources from snacking.

snacking calorie percentage

60% of calorie comes from energy dense foods that are low in nutrients. On the other side you have milk, nuts and fruits that are nutrient dense.

Choose these foods for your snacks, and at the same time count on your calories.

Healthy low calorie Snack ideas

20 Healthy Low-Calorie Snacks 

Healthy Snack Ideas

Low-Calorie Snacks under 100 calories 

Our take: minimize your snacking to healthy nutrient rich foods. Collect some recipes that you like from the above resources and prepare snacks. These will help you to keep your calorie in control. Don’t engage yourself in mindless eating watching TV (But once in a week is fine).

9. Plate metrics and meal pattern

I don’t know whether we can call it plate metrics; but I like call it plate metrics.

Plate size and plate color affect your eating behavior.

Plate size affects the amount of food that you will consume. Its proven that a smaller size plates helps to to consume smaller meals.

plate size affects your calorie intake and appetite

The study also shows that a changing the plate size from 12 inch to 10 inch cause a 22% decrease in calorie intake.

That equals 350 calories in an 1800 calorie diet plan.

small plate calorie control

Credit: smallplatemovement.org

Second plate metrics is plate color.

Yes, but it is the contrast between plate color and food that helps to take less calories.

The study shows that when the color of food and plate matches, you may eat 30% more calories. Choose your plates so as to have contrast with food.

Plate color affects your appetite and satiety

Our take: Choose a smaller plate of size 9-10” which help you to eat less. If possible get a plate whose color gives high contrast with food color. These two will help you to consume less food.

10. A calorie is a calorie

For all those efforts to bring good results your body must be in calorie deficit.

I want to tell you this from the beginning, but you may forget about this after reading all those things mentioned above.

When you were reading this article, your body will be either in any of the three stages.

Calorie surplus: your calorie intake will be more than calorie out/ calorie usage

Calorie maintenance: your calorie intake will be equal to calorie usage and will be sufficient for maintenance

Calorie deficit: your calorie intake is lower than calorie out. This one thing helps you in fat loss.

This is the most important step in fat loss and those mentioned above will help you to easily reach calorie deficit.

This study shows the importance of a calorie deficit diet. It shows that if you were having a calorie surplus diet then you will gain fat irrespective of the source of calorie; whether it comes from carbohydrate, fat or protein.

You have read about reducing snacks in #8; do you know that a nutrition professor had lost 27 pounds by eating snacks.

Yes snacks!

Mark Haub had lost 27 pounds in 10 weeks, he did so to prove that a calorie deficit diet will enable fat loss and does not depend on what you eat.

But he didn’t recommend that diet to anybody.

Our take: Calorie deficit is the solution to fat loss. Whatever you eat; try to keep your body in calorie deficit state.


Thus you have read about the 10 practical steps in fat loss. The most important of those are calorie deficit and neat activities.

Neat activities will help you to burn more calories without much effort. This helps you to remain in calorie deficit.

What do you think about these fat loss tactics? Share your thoughts in comments below.

And one more thing; if you like this article please shares it with your friends.

Arun Kumar T, D.P.T.

Arun is the founder of @workoutable. He is a certified trainer and has a PN level 1 nutrition certification. He is Learning different ways to transform his body from fat to fit. Himself as a crash test dummy, experimenting with his body. He is trying to help people to transform their body.

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