How to lose fat: It is a lot easier when you know how

How to lose fat? Well, there are several answer on this everlasting question. However, I am going to tell you what I have learned and which tips helped me as I got from 220 Ibs (100 kg)  down to 180 Ibs (81 kg).

First of all, most fat loss programs neglect some of the most basic aspects, when it comes to lowering fat percentage such as hormones, brown adipose tissue and metabolism. 

If you neglect some of them, you can experience the yo-yo effect. Luckily for me, my body fat percentage has stabilized around 10 percent. I even find it harder to gain weight now, while bulking since my body chemistry is much better then it was at 18 or 20 years of age.


Most people want to know how to lose fat, in order to look better but health is the real prize that comes with weight loss. High body fat percentage puts additional pressure on the internal organs and blood vessels.

It causes hormonal imbalance, high blood pressure, disrupts blood clotting mechanisms, increases inflammation markers and the risk of heart attack.

However, right amount of fat is vital for our well being and cardiovascular system function. That being said, there are few factors that affect weight loss, weight maintenance and weight gain.


Diet is foundation of your health and weight loss plan. You know how they say: "You are what you eat."

Fruits and vegetables are a must, if you are trying to lose weight. They are low in calories and rich in fiber, while being full of antioxidants and phytochemicals which help burn fat.

Consume low to moderate amount of carbs, stick to the healthy ones and avoid simple-refined carbs. Also, carb cycling and refeed days can help you lose fat and avoid the yo-yo effect, associated with dieting.

When it comes to amino acids, it is easier to lose weight with protein rich diets that are low in fat. Surplus of calories coming from carbs and especially fats is stored as adipose tissue much easier then amino acids. The best protein sources, for people wondering how to lose fat, are cottage cheese, lean cuts of meat as well as beans, peas, nuts, quinoa and lentils.

While some people say that fat will make you fat, that is not entirely true. Actually, the right amount and the right kind of fat will help you lose weight. For more informations about dietary fats check the link in navbar on the left.


Although 5-6 smaller meals per day worked just fine for me, I found out that having two or three big meals per day, also helped me lose weight. The catch is in total caloric intake and healthy, natural, unprocessed foods.

Also, eat until you are 80 % full. By doing so and eating clean foods, you will reduce total calorie intake below maintenance level which will force the body to burn fat.


Intermittent fasting or IF is not a diet. It is an eating schedule which tells you when to eat and when not to eat. By doing so, you are forcing the body to use your adipose tissue as an energy source, while increasing growth hormone which helps burns fat.

Eating and fasting window may vary. Fasting period may last anywhere from 16 to 24 hour or even up to 48 hours but that can be too much, in some cases.

For example, if you are fasting for 16 hours, then you have eating window of 8 hours. Also, IF is not recommended for diabetics, due to potential risks.

Companies selling weight loss formulas don't want you to know about IF since they can't put it in a bottle unlike other fat burning herbs or supplements


While slow, steady cardio burns fat, high intesity exercises such as sprinting are much more effective since they burn a lot of calories.

Althought jogging burns more calories from fat then sprinting, in 30-60 minute seasons, sprinting burns calories even after you have done working out. This in end, leads to more total and fatty calories being spent from sprinting, at the end of the day.

Weight training also helps lose weight since muscles burn more calories, just by being there. This is one of the reasons why men can burn fat more easily.


Burpees consist of jumps, push ups and leg kick-backs. It is full body exercise, during which you use all the muscle groups, while trying to preform it as fast as you can.

These two facts make it one of the best fat burning exercises. No equipment is necessary. Only thing you need is your will and a little bit of space.

Combining burpees and sprinting with good diet will melt the fat of your body.


There are several hormones that affect weight gain and weight loss. High estrogen, elevated insulin and chronically increased cortisol will make you gain more weight, more easily and vice versa.

On the other hand, human growth hormone, progesterone and testosterone will help you lose more weight, more quickly. Thyroid hormones also affect body fat percentage since they have the single, most biggest effect on metabolism.


Metabolism regulates the speed of chemical processes inside the body. It is like a gas pedal. The more you push it, the more fuel it burns but the engine can also burnout quicker.

Although many factors and hormones have affect on it, thyroid hormones, besides adrenaline, have the biggest effect on metabolism.

For instance, a person with hypothyroidism or low levels of thyroid hormones, gains weight very easily, despite impeccable diet and workout program. On the other hand, a person which suffers from hyperthyroidism or overactive thyroid, burns fat very easily, despite lying on the couch and eating cookies way too often.

For optimal weight loss, make sure that your thyroid hormones are in the right range. Having overactive or underactive thyroid can affect even the heart muscle, not just your weight.


When the body is exposed to cold, it starts shivering and increases production of thyroid hormones, in order to warm up and keep body temperature around 37.0 °C or 98.6 °F. These kind of changes can be triggered either by cold weather, cold shower or ice baths.

However, cold can also stimulate the body to produce more brown fat. Brown adipose tissue has thermogenic effect. It burns undesirable white adipose tissue around the midsection, while creating energy in the process.

Exercise may increase the amount of good, brown fat, too.


The "holy trinity", when it comes to losing and maintaining proper weight includes diet, consistent workout program and hormonal balance. If you need more help, some of these tips to loss weight may help.

Don't be one of those people which are looking how to lose fat, by starving themselves for days. Intermittent fasting is as far as you can go. Enjoy in delicious healthy foods and eat smart to lose weight, otherwise you will experience the yo-yo effect and the weight will come back on.

Alongside losing and reaching healthy weight, your cholesterol, triglycerides and risk of heart disease will decrease, besides your waist.

Also, this is not one time deal, you have to apply healthy lifestyle choices through your whole life, if you want to stay healthy and maintain appropriate weight.

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