Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters 7 Ways to Lose Fat That ACTUALLY Work | Ep 420
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Dec 31, 2025 Unlock the secrets to effective fat loss with seven evidence-based principles. Learn how a calorie deficit is essential and why protein plays a pivotal role in preserving muscle and curbing hunger. Discover that resistance training outperforms cardio for body composition, and adherence is more crucial than the diet itself. Non-exercise activity thermogenesis (NEAT) can significantly impact your success. Finally, embrace sustainability over quick fixes for lasting results without sacrificing your favorite foods or spending hours at the gym.
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Calorie Deficit Is Mandatory
- To lose fat you must create and maintain a calorie deficit; it's non-negotiable.
- Use flexible methods (food choice, timing, training, or medication) to produce that deficit sustainably.
Prioritize Protein For Muscle And Satiety
- Eat about 0.7–1.0 grams of protein per pound of body weight to preserve muscle during a deficit.
- Spread protein across meals for satiety and muscle support, and combine it with resistance training.
Lift To Preserve Muscle
- Prioritize resistance training over cardio to preserve lean mass while losing fat.
- Train 3–4 times weekly with compound lifts and progressive overload for the best body-composition results.