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Expert Guides

A Brief Guide to Fat Loss

Publish date: 20/07/2013

Fat Loss has to be the most talked about subject all over the world when it comes to health and fitness. It is important to realise that there are no magic formulas and the only way to do this is to work hard with persistence. In this article we give you the basics that you need to know to be able to effectively lose fat.

A Good Way to Start is By Setting Goals

Before you get into the whats and hows, it is important that you settle the how much, that is, set goals for how much you want to lose and by what time. Let it be specific, challenging and realistic. It is important to note that the rate of fat loss will differ with individuals and drastic measures should be avoided. A fat loss plan that aims to achieve 1-2 lbs per week is reasonably good.

Know Your Body Type

The type of body you have plays an important role in designing your fat loss routine. You should therefore know what body type you have to come up with an effective plan. Usually body types are of 3 kinds:

  • Ectomorph - typically thin looking with fast metabolisms that helps them loose fat easily
  • Mesomorph - typically athletic looking and can add muscle and lose fat easily.
  • Endomorph - typically broad and gain both muscle and fat very easily. It is less easy for them to lose fat.

Get a Good Nutrient Plan to Regulate Calories and Macronutrients

The three main macronutrients that the body needs are carbohydrates, protein, and fat. To lose fat you must have a detailed plan of what and how much to have. The nutrient requirements will also be different for different body types.


The thumb rule is that you need to eat lesser number of calories than you need for your daily functions, which will lead to the body burning your stored fat to meet the calorie requirements leading to fat loss. The recommended daily calorie intake for each body type is as follows:

  • Mesomorph - Weight of the body x 14-17
  • Ectomorph - Weight of the body x 16-18
  • Endomorph - Weight of the body x 12-15

Once you have determined how many calorie you need, you  will need to understand how many calorie should you get from each of sources, viz. Carbohydrates, protein and fats so as to maximise your fat loss objectives.


Protein is extremely essential for any fat loss programme since they promote muscle growth enhancing metabolism and hence fat loss. The best option for protein when doing a fat loss routine are lean animal proteins like chicken or turkey breast, fish, milk, cheese, lean pork, lean beef, egg whites, whey protein, casein protein, etc. The recommended dose for protein for each body type is as follows:

  • Mesomorph – Weight of the body X 1.1 - 1.3 grams
  • Ectomorph - Weight of the body X 1.0 - 1.2 grams
  • Endomorph - Weight of the body X 1.1 - 1.4 grams


Some of the good sources for dietary fats are fish oil, flax seed oil, olive oil, nuts, salmons, etc. the recommended doses are as follows:

  • Ectomorph

    • 100-150 pounds = 45-50 grams daily
    • 150-200 pounds = 50-55 grams daily
    • 200 pounds = 55-60 grams daily
  • Mesomorph

    • 100-150 pounds = 40-45 grams daily
    • 150-200 pounds = 45-50 grams daily
    • 200 pounds = 50-55 grams daily
  • Endomorph

    • 100-150 pounds = 50-55 grams daily
    • 150-200 pounds = 55-60 grams daily
    • 200 pounds = 60-65 grams daily


Even though many think that carbs are a strict no-no for fat loss, they are essential part of any workout routine so that the body gets enough fuel for the strenuous sessions. Some of the best sources for carbs can be brown rice, sweet potatoes, red potatoes, oatmeal, whole grain cereals, fruits, vegetables, dextrose, maltodextrin, etc.

Other Important Aspects of Your Diet:

Other than having measured intakes of nutrients you need to make sure to include lots of fruits and vegetables which are loaded with fiber and healthy phytochemicals. Also you need to follow a few simple rules about meal timing:

  • Never skip your breakfast
  • Have your pre-training meal around 1.5 to 3 hour prior to your workout
  • Make sure to have your post-workout shake and post training meal
  • Take a slow digesting protein before bed

Exercise Routine to Follow:

Exercise routine is extremely crucial to reach your set goals and you should thoroughly discuss this with your fitness instructor. Usually your routine may include the following:

  • Heavy Cardio Routine

    • 1 to 2 HIIT (High Intensity Interval Training) sessions per week
    • 1 to 2 MISS (Moderate Intensity Steady State) sessions per week. In case fat loss is not progressing well, then up to 4 sessions can be done.
  • Weight Training that includes heavy compound movements and training each and every body part 1-2 times per week. This should include both heavy weights for low reps and light weights for high reps.

Supplements that will Help you in your Fat Loss Routine

Supplements will help you to expedite your fat loss process and keep your motivation high. The supplements that you can consider are: 

  • Whey Protein
  • EFAs
  • Creatine
  • Caffeine
  • Green Tea
  • BCAAs

Author: Jeff