One of my clients recently asked me to explain fat loss in a way that actually made sense , no gimmicks, no fads, and definitely no trendy tricks. This question inspired me to share a straightforward, sustainable approach to weight loss with all of you.

Let’s be honest: fat loss is one of the most confusing topics in fitness. Everywhere you look, someone is promising quick fixes or miracle diets. My goal here is to simplify things, keep it real, and show you how to approach weight loss in a way that’s not just effective but also healthy and long-term.

Your Body Burns Calories Even at Rest

Before you even think about exercise, your body is already working hard to burn calories just to keep you alive. This is why I don’t believe in eating below your body’s baseline calorie needs.

Here’s what your body burns at rest:

• Liver: ~324–405 calories
• Brain: ~228–285 calories
• Kidneys: ~120–150 calories
• Heart: ~84–105 calories
• Skeletal Muscle: ~216–270 calories
• Other Organs: ~228–285 calories

That’s over 1,000 calories burned daily before you even lift a weight or go for a walk. This underscores the importance of not starving yourself, which can lead to fatigue, poor recovery, and ultimately quitting. Fat loss should never come at the expense of your health.

The Formula for Fat Loss

Here’s the simple truth:

👉 If you’re in a calorie deficit, you’ll lose weight.

What’s a calorie deficit? It means burning more calories than you consume. This is what’s called your Total Daily Energy Expenditure (TDEE) — the calories your body needs for basic functions (like breathing and digestion), plus calories burned from physical activity and exercise.

The key to sustainable fat loss is creating a small, consistent deficit. This usually means eating about 300–500 fewer calories than you burn each day. This allows you to make progress without starving yourself.

Progress Over Perfection

This is where most people go wrong. They miss a workout, eat off-plan, or have a rough day and think they’ve failed.

But here’s the thing: missing is part of the process. The key is looking at the bigger picture:

• How did you end the week? 4 days on-plan, 3 off? Still a win.
• How about the month? More consistent days than not? You're moving forward.
• And the year? More progress than setbacks? That’s success.

Consistency beats perfection every single time. As I tell my clients: Grind now, shine later. The effort you put in now will pay off in the future.

Remember, small wins stacked over time lead to big results.

Add, Subtract, Change: A Simple System for Fat Loss

I coach fat loss using a simple three-step framework that’s easy to follow and maintain:

1. Add Something Helpful
   Add more veggies, fruits, protein, and fiber.
   Add more movement into your day, whether it’s walking, stretching, or mobility work.
   Add hydration — water, herbal teas, or even zero-calorie sodas if that’s what helps you stay on track.
2. Subtract Something Less Helpful
   Cut back (not eliminate) on processed foods and added sugars.
   Reduce eating out to gain more control over what you’re eating.
   Limit negative self-talk — it’s more harmful than any food choice.
3. Change a Habit
   Practice mindful eating — slow down and savor your meals.
   Swap fast food for home-cooked meals a few times a week.
   Focus on long-term, sustainable changes instead of seeking quick fixes.

My Beliefs on Food and Fat Loss

Here’s what I believe after years of coaching and real-life experience:

• If you’re in a calorie deficit, you can still eat what you enjoy and lose weight.
• Don’t fear “chemicals in food.” Every food contains chemicals. Water is a chemical. Oxygen is a chemical. The key is balance, not obsession.
• Yes, cutting sugar helps. Yes, whole foods provide better energy and recovery. But don’t obsess over "perfect eating" — it’s about balance and sustainability.

What truly matters is balance, consistency, and long-term sustainability.

Final Thoughts on Fat Loss

Fat loss doesn’t have to be complicated. Here’s what truly matters:

• Fuel your body enough to stay healthy and energized.
• Create a steady, sustainable calorie deficit.
• Add positive habits, subtract what slows you down, and change what needs changing.
• Focus on progress, not perfection.
• Small wins, when stacked over time, lead to big results.

If you commit to the grind now, you’ll shine later.

Contact Turn Up Fit Today

If you’re ready to approach fat loss in a healthy, sustainable way, let’s talk!

🌐 Website: turnupfit.com
📧 Email: [email protected]
📍 Location: Winchester, CA