Fat Loss Cheat Sheet

A quick guide to jumpstart your journey!

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Nutrition

1. Caloric Deficit:

Eat fewer calories than you burn daily. Use a calorie calculator to estimate needs.

Aim for a 500–750 calorie deficit for 0.5–1kg weight loss/week.

2. High-Protein Diet:

Target 1.6–2.2g of protein per kg of body weight daily.

Protein keeps you full and preserves muscle.

3. Control Portions:

Use your hand for portion sizes:

Protein: Palm-sized

Veggies: Two fistfuls

Carbs: One cupped hand

Fats: Thumb-sized

4. Reduce Processed Foods:

Minimize sugar, fast food, and trans fats.

Focus on whole, nutrient-dense foods.

5. Hydration:

Drink 2–3 liters of water daily.

Helps control hunger and improves fat metabolism.

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Exercise

1. Strength Training:

Train 3–4 times a week.

Focus on compound movements: squats, deadlifts, bench press, and rows.

2. Cardio:

Add 30–45 minutes of moderate-intensity cardio 2–3 times a week.

Consider HIIT (High-Intensity Interval Training) for efficiency.

3. Daily Activity:

Aim for 7,000–10,000 steps/day.

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Lifestyle

1. Sleep:

Get 7–8 hours of quality sleep every night.

Poor sleep increases cravings and disrupts metabolism.

2. Stress Management:

Practice mindfulness, yoga, or meditation.

Chronic stress can increase fat storage.

3. Consistency Over Perfection:

Focus on small, sustainable changes instead of drastic diets.

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Tracking & Adjustments

1. Track Progress:

Use a food journal or apps like MyFitnessPal.

Take weekly measurements or progress photos.

2. Adjust as Needed:

If progress stalls, reevaluate calorie intake or increase activity.

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Remember:
Fat loss is a marathon, not a sprint. Build habits, stay consistent, and the results will follow!