Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
By far, the number one topic discussed in the entire world of training and fitness is dieting and how to lose fat. Depending on who you ask, you'll hear a ton of different answers concerning what's the best diet or the best food to eat or whatever! The point is that everyone has their own idea of what's best, likely based on what worked for them. But what about you? More importantly, what's the most important thing about dieting in general? What will have the greatest effect on everyone? This article will discuss the most important things when dieting, including the single most important variable. This is going to help you not only lose weight but keep the weight off!
Prepare to lose some pounds with our exclusive 12-week fat loss training program. Choose between a 4 or 5 day training split and torch that stubborn fat, all while retaining, or even gaining muscle...
Dieting And Fat Loss
Dieting and fat loss go hand-in-hand and are inseparable in the world of fitness. That's because when people say, "I need to go on a diet," they're ultimately saying they want to lose fat in most situations.
However, fat loss has several crucial components that must be considered for successful weight loss and, more importantly, keeping the weight off. This can include:
- Nutrition
- Lifting weights
- Cardio
- Sleep and recovery
- Hydration
As the central concern for a person who wants to diet is losing fat, we're going to address these. All of these are tools you should use when losing weight as they can have a compounding effect.
At the same time they can back each other up. If you slip in one area, the others can mitigate any negative effect. For example, if you have a pizza night and eat a couple extra slices, it won't be as big a deal if you're walking 10,000 steps daily.
What Is Dieting?
When talking about dieting, the term is often used incorrectly, such as in the following statements;
- Have you ever been on a diet?
- I need to go on a diet.
- I'll go on a diet next year.
You see, "diet" simply refers to the food you eat. You can have a good diet or a bad diet, but you're always "on a diet"
However, that's not what we mean when we use the term. What we really mean can vary slightly, but it usually consists of one or more of the following components;
- Only eating a specific type of food, i.e. vegan, paleo, carnivore
- Limiting or removing a type of food, i.e., no added sugar, low carb, no processed food
- Concentrating on a specific nutrient, i.e., high-protein, minimal carbs, high fat
- Counting or controlling calories
With that said, "going on a diet" is usually done to decrease the amount of calories one eats to create a caloric deficit and burn fat.
Be aware that this does not necessarily mean the same thing as cutting, as dieting and cutting are slightly different. Cutting usually refers to a methodical process of slightly gaining weight (bulking) and then losing weight (cutting). This means that cutting is generally a short-term process when "dieting" is long-term.
How Does Dieting Create A Caloric Deficit?
Creating a caloric deficit is the ultimate goal when you want to lose fat. In fact, when we're talking about the most important part of dieting, creating this caloric deficit is always the number one goal.
That begs the question: what is a calorie?
A calorie is a unit that measures either the amount of energy that food provides to the body when consumed OR energy that your body uses for basically everything it does—breathing, running, regulating body temperature, digesting food, moving, and even thinking.¹
The easiest way to think about a calorie is a quantifiable means to measure and track how much energy is being consumed and how much is being expelled. This means there are two numbers that we need to be aware of on a daily basis if we are trying to lose weight;
- The amount of energy we consume. This is done through our diet.
- The amount of energy we spend. This is done through various modes of expenditure, which we'll discuss in more detail below.
We then take the sum of these numbers to determine what happens to our weight. This is seen in the equation.
CALORIES CONSUMED - CALORIES EXPENDED = CHANGE IN WEIGHT
Using the above equation, there are three possibilities.
- Consume more calories than we expend = Weight gain (2,500 - 2,000= +500)
- Consume less calories than we expend = Weight loss (1,500 - 2,000 = -500)
- Consume the same amount of calories we expend = Maintain weight (2,000 - 2,000 = 0)
This means that we need to create a caloric deficit by eating fewer calories while burning more calories to lose weight. The quote "Eat less, move more" comes from this.² In other words, both of these actions are needed to optimize fat loss.
The exact amount of calories burned daily varies greatly between individuals and will rely on several factors such as diet and activity levels.
How Many Calories Are In Food?
Let's talk real quick about how many calories are in food.
When we talk about macronutrients, we talk about protein, fat, and carbohydrates. These are the 3 nutrients that your body needs in large quantities to support basic function.
However, there's another very important attribute: you get your calories from these 3 macronutrients. Here's how they measure up.
- Protein - 1 gram equals 4 calories
- Fat - 1 gram equals 9 calories
- Carbohydrates - 1 gram equals 4 calories
Now, these numbers are approximate and close enough. There is some variance in the type of protein and carbohydrates, but in general, it evens out to the given value.
You can use this information to easily count your calories, get ideas of the macro breakdown, and compare it to the nutritional information to see if it fits your diet.
What Is The Best Diet?
In terms of diets for fat loss, many people are always looking for the best diet. In reality, there isn't a "best" diet.
Multiple long-term studies have examined the use of various weight-loss studies to try and identify any benefits that give dieters better results.³
On the contrary, some work for some people, and some work for others. Choosing the best diet for fat loss is highly personalized.
Again, the most important thing is that the diet creates a caloric deficit. Now, there's a little more to it than that but we'll get to that below.
Dieting And Energy Expenditure
Remember that when we first started this article, we mentioned that there are other components of fat loss and dieting. We also gave an equation to determine whether fat loss or fat gain would occur.
While dieting determines your calories consumed, there's another side you need to be concerned with; your calories expended.
As calories expended, use up the calories you consume and ideally get you in a deficit; you'd want to maximize this number. We're now going to go over how you can do this.
Your TDEE: Total Daily Energy Expenditure
The amount of calories you expend daily is your TDEE of total energy expenditure.⁴ In total, there are 4 different components that accumulate for the total calories.
Before we go through those, note the difference between calories consumed when you only have 1 component: your diet. Again, this is why dieting is so important in the grand scheme of fat loss and weight control.
With that said, here are the 4 components of your TDEE.
Basal Metabolic Rate (BMR) (60-70%)
The first and largest component of your TDEE is your Basal Metabolic Rate (BMR). Your BMR refers to the calories your body needs to perform essential bodily functions at rest. This can include;
- Breathing
- Circulation
- Brain function
- Cell production
- Thermoregulation
Interestingly, we often associate burning calories with running and lifting weights. In reality, the majority of your calories consumed come from internal functions.
This component accounts for the largest portion of your daily caloric expenditure at around 60-70% of your TDEE.
Thermic Effect of Food (TEF)
We already discussed the thermal effect of food above with protein. This is interesting as your diet can affect the calories you consume and the calories you burn!
Again, The Thermic Effect of Food (TEF) refers to the calories your body burns to digest, absorb, and metabolize the food you eat.⁵ This process involves
- The breakdown of food
- Nutrient absorption
- Transport of nutrients into cells
For most people, TEF represents about 10% of your total TDEE. However, you can easily increase it by getting a higher percentage of your total calories from proteins.
Exercise Aerobic Thermogenesis (EAT)
Physical activity is the most variable component of TDEE. Technically, there are two kinds;
- EAT
- NEAT
We'll go over EAT first, which is an activity intentionally performed to burn calories, improve performance, or alter your body composition. This can include;
- Running
- Lifting weights
- Playing sports
Basically, anything was done as an exercise. As you can probably guess, the calories burned by exercise vary greatly among individuals. You might have an advanced triathlete who trains 20 hours a week and a sedentary person who never leaves their house.
Regardless, you have control over this, so the higher your activity level, the more calories you burn.
Non-Exercise Activity Thermogenesis (NEAT)
NEAT refers to non-exercise activity thermogenesis, which is energy expended for all activities that are not intentional exercise. This includes things like
- Walking to the car
- Typing this article
- Cleaning the house
- Walking your dog
Now, there's going to be some crossover between NEAT and EAT. For example, we just said that walking your dog can be NEAT. However, many people probably think about burning calories when they take Fido for a walk.
This nuance doesn't make a difference. The main point is that increasing basic physical activity levels can greatly impact your fat loss; it doesn't always have to be intense exercise.
In fact, this is the primary ideology behind the whole "10,000 steps" phenomenon. And yes, we highly encourage anyone trying to lose weight to increase their daily steps.
More importantly, increasing your NEAT is a great place to start if you've ever wondered how to sustain weight loss.
The bottom line is that NEAT can vary widely between individuals. It significantly impacts overall calorie burn, especially for those with sedentary jobs or lifestyles versus those who are naturally more active.
You Can't Out Train A Bad Diet
Keeping all this in mind, it's important to remember one thing when talking about burning calories. No matter how many calories you burn, you can always eat more! This is why people say, "You can't out-train a bad diet."
Regardless, even if you could, this mindset is not healthy or sustainable.
When it comes to diet and exercise, this is Rule #1 (Or at least a very important rule):
"Never use excessive exercise as your primary means to control calories!!!"
But You Can Out Diet No Exercise
While we don't recommend this, if you want to, you technically don't need any exercise to lose weight. If you sat down on your couch all day, did nothing, and ate 1000 calories, you'd still lose weight!
Again, DO NOT DO THIS!!! However, it helps to illustrate the roles these two factors play in weight loss.
The main point is that when trying to lose weight, nutrition is always your number 1 concern for controlling calories.
What Is The Most Important Thing When Dieting?
All this brings us to the main question: what is the most important thing when dieting?
Many people will assume the answer is something like fasting or limiting carbs. While these may have an effect, they're not the most important. You can easily lose weight if your diet is mostly carbs or if you eat a little bit every hour and never fast.
No. The most important thing when dieting actually has nothing to do with nutrition. Rather, it's adherence.
Now, this does assume one primary issue: You need to enter a caloric deficit as mentioned above. When it comes to the actual physiological process, this is the most important step.
However, to see meaningful weight loss, you must be able to adhere to a diet long-term. That's because even after you lose weight, you still need to sustain the weight loss! This only happens with a diet that you can maintain
This is why many extreme diets or quick fixes don't work, at least in the long run. These diets generally include massive calorie cuts which result in massive weight loss at first like losing 40lbs in a month!
However, the individual can't keep it up in the long run. More importantly, because they followed an unsustainable diet, they never learned healthy eating habits that need to burn fat and keep it off.
We hinted at this above when discussing the best diets for fat loss. While we do think some may be better than others, it doesn't really matter; if you hate it and don't follow it, it's horrible for you.
Therefore, when following a diet, there are several questions you need to consider;
- Do you feel good?
- Is your performance improving or at least maintaining?
- Are you getting sick?
- Do you feel well mentally?
If your answers are positive, then that diet works for you!
Other Important Aspects Of Dieting
While adherence is a crucial element of long-term success in dieting, other nutritional factors must also be considered. We'll discuss these to help you select your diet.
Are You Getting All Of Your Nutrients?
Did you know that the Western world is simultaneously obese and malnourished?⁶ That's because we eat so much processed foods, consuming calories with no nutritional value.
This is a huge issue that's often overlooked. Society can be so consumed with calories and weight loss that we ignore our micronutrients. Micronutrients are nutrients we require in small quantities, including vitamins and minerals.
Vitamins and minerals are essential for overall health as they support various basic life functions. In fact, many of the daily health issues we experience, such as fatigue, muscle cramps, and sore eyes, are due to a lack of these nutrients.
For this reason, we strongly recommend that you follow an 80/20 diet. An 80/20 diet simply states that you should get at least 80% of your diet from whole foods and allow up to 20% of your diet to come from processed foods.
With that said, the emphasis should be on whole foods and eating healthy. You shouldn't go wild with 20% of your diet just because you can.
Regardless, if you're getting 80% of your diet from a variety of foods, this won't (shouldn't) be an issue.
High Protein
The most important macronutrient that can improve your diet for fat loss is protein! Now, this assumes you're getting minimal fat and carbs. However, protein plays several very important roles in weight loss.
- It has the highest satiety of the 3 macronutrients (protein, fat, carbs)
- Extra amino acids help to mitigate muscle loss.
- Has the highest TEF (thermal effect of food) at 20-30%. TEF is the amount of calories your body needs to digest, transport nutrients, utilize nutrients, and dispel waste
Studies have consistently shown that these 3 benefits of a high-protein diet are effective.⁷ Therefore, we recommend at least 2.0 grams of protein per kilogram of body weight daily. However, research shows that eating 2.5g/kg+ can provide even greater benefits.
Lifting Weights And Fat Loss
Dieting is the most important part of losing and controlling weight. Lifting weights plays a huge role, or it at least should.
People often turn to cardio and HIIT workouts to "burn fat." While both of these are great and deliver a ton of benefits in terms of fat loss, people are using them to control calories.
For one, you should control calories through your diet. Remember that cardio is not a form of calorie control.
Second, while cardio and HIIT can burn calories, lifting weights has unique benefits: it builds or maintains muscle mass.
When you are dieting, you have two main goals;
- Burn fat
- Maintain or increase muscle mass
Of all the tools you can use to lose weight, only weight lifting can help you with the second one. HIIT could help as well, but it depends on the exercises you use and the load. Regardless, weightlifting is a far superior method.
This is why weightlifting is such an important aspect of the dieting process. In fact, weight lifting and dieting combined is the best method to successfully reduce body fat percentage.
While dieting, you should have at least 2 gym sessions a week, ideally 3 or more.
Sleep
Sleep is crucial for weight loss because it directly affects hormones that control hunger and metabolism. Unfortunately, many people mess this up and only get 6 hours or less.
Poor sleep makes it more difficult to burn fat and improve body composition through several functions, including;
- Increases levels of ghrelin (the hunger hormone)
- Decreases leptin (signals fullness)
- Increases cortisol
- Decreases physical activity levels and reduces energy
In fact, researchers have discovered that decreasing sleep by just an hour or two can make a massive difference in your body composition and the way your body burns fat.⁸
Prioritizing 7-9 hours of quality sleep supports better decision-making, energy balance, and fat-burning, all essential for weight loss.
Diet Plateaus
During your fat loss journey, you'll probably hit what's known as a diet plateau. This is when your weight loss just stops. This can be very frustrating as it feels as if you're doing something wrong.
Now, diet plateaus are a bit more complicated than we can explain here, so we advise you to check out this article. However, there are a few troubleshooting steps you can take.
- Reassess your calorie need
- Take a detailed look at your calorie intake and look for "hidden calories."
- Alter your training sessions
- Increase daily steps
- Check your body composition
Lastly, you may just need to relax for a little bit. Weight loss is not perfect line down, and sometimes, the best thing you can do is step away from the scale for a little bit.
Dieting Myths And Misconceptions
We now want to discuss some misconceptions about dieting. It's important to do so as many people confuse these as the most important part of dieting.
Fasting
Fasting refers to a method of dieting in which a person refrains from eating for various lengths of time. This can range from fasting just 8 hours a day to fasting 2 entire days every week or, on the extreme side, multiple days in a row.
The entire discussion of fasting and diets requires its own article, as there are many factors to consider. This will be the short version.
In a nutshell, people are led to believe that fasting triggers some physiological process that results in more fat burned.
Another confusion is the difference between "burning fat" and "losing fat." Again, users are led to believe that since their bodies are depleted of glycogen (carbohydrates), they will burn more fat for fuel. This is true.
Here's the thing; your body is always using fat for fuel. While it may increase during fasting, simply using fat for fuel doesn't mean you'll actually lose fat– that depends on if you're in a caloric deficit. Let's say your body only uses fat for fuel and burns 2,000 calories daily.
However, you eat 3,000 calories. Just because your body burned 2,000 calories of fat, you still ate 3,000, meaning you'd store 1,000 calories!
So, while fasting can be a useful tool in fat loss (some people do really well), the primary mechanism by which people lose fat is simply caloric control.
Restrictive Diets: Keto, Carnivore
Another group of diets commonly used for fat loss is those restricting certain foods. These can include entire food groups, such as not eating carbs or only eating animal products, or certain foods, such as no-dairy or gluten-free.
Now, some of these are used for various health issues, so that is a different story. However, when used in dieting, similar to fasting, they lead people to believe that somehow these diets improve their body's ability to lose fat.
However, in terms of fat loss, they basically work in the same manner as fasting. Removing food groups from a diet limits a person's options, ultimately leading to calorie control.
Again, we will say that this can work for certain people, and if it does, that's awesome. Just be aware that the primary mechanism is calorie control.
How To Sustain Weight Loss?
Learning how to keep weight off can be as important as how to lose weight. Here are the best things you can do to stay thin after you drop weight.
Find A Diet That Fits You
While a weight loss plan may help you shed pounds, long-term success depends on maintaining a sustainable eating pattern.
As we mentioned above, when discussing the best thing when dieting, adherence also applies to keep weight off. The best diet for weight maintenance is one that you can adhere to without feeling deprived or overwhelmed. This includes:
- Flexible Dieting: Choose a way of eating that doesn't feel too restrictive. Suppose you enjoy the foods you're eating and can incorporate occasional treats. In that case, it's easier to stick with your long-term plan.
- Balanced Nutrition: Make sure your diet is well-rounded, focusing on whole foods, lean proteins, healthy fats, complex carbohydrates, and plenty of vegetables. This will keep you nourished and satisfied.
- Mindful Eating: Pay attention to hunger and fullness cues. Avoid mindless or emotional eating, and practice portion control to prevent overeating.
- Consistency: Instead of drastically changing your eating habits, make gradual adjustments that you can stick with over the long term. Small, consistent habits lead to lasting results.
Increase NEAT And Increasing Steps
We spoke about increasing NEAT above, so we want to reiterate it here. Now, you may hear some people taking the stairs and parking far away from the store. While these will increase your activity levels, we still think the best thing to do is go on a long walk.⁹
It takes most people around 1hr 30mins to walk 10,000 steps, give or take 20 mins. Therefore, you could take a 30-minute intentional walk (meaning you are walking with intent) in the morning and one in the evening. This would get you to around 7,000 steps, leaving you with just 3,000 to pick up during the rest of the day. Even people with low activity levels reach this number.
With that said, here are some other ways to increase your overall NEAT:
- Take the Stairs: Opt for stairs instead of elevators or escalators. It can be annoying at first, but the cost can add up.
- Stand More: If you work at a desk, consider using a standing desk or taking standing breaks to reduce sedentary time.
- Walk Or Cycle When You Can: This doesn't apply to everyone, but many people drive their cars to establishments where they can easily walk or cycle. You know, drive to the gym to walk on a treadmill meme. One thing we like to do is cycle to the grocery store when getting a few odds and ends.
Find an Active Hobby or Sport
Incorporating physical activity into your lifestyle doesn't have to feel like a chore. That's why we're a huge proponent of participating in sports or active hobbies outside the gym.
Now, when we say sports, it doesn't have to be team sports like baseball or basketball. It can be individual sports that you can do by yourself or in groups – things like;
- Learning MMA or Boxing
- Surfing
- 5k Running
- Dance
- Pickleball
Literally, anything that gets you moving! The only requirement is you're doing it because it's fun, not to burn calories.
Obviously, you're going to burn calories, but you need to find something you do for sheer enjoyment. Imagine participating in a hobby that excites you and gives you something to look forward to. Now imagine it delivers a 1,500+ calorie burn!
Now, sustaining weight loss isn't just easy; it's fun! This is how you keep weight off!
How Many Calories Do You Need To Burn To Lose Fat?
If you wanted to burn 15 pounds of fat, do you know how many calories you'd need to burn?
We've discussed dieting to lose fat and other variables. However, we haven't discussed how many calories you need to burn to see the scale drop, so let's discuss it.
The first point of conjecture is that the amount of calories you need to burn to fat depends on how much you consume through your diet! If you eat 3,000 calories a day, you'll need to burn a lot more than if you ate 1,500!
Therefore, we're really talking about how big of a caloric deficit we need to create to burn fat. We could be pretentious and tell you that any caloric deficit will result in fat loss, but we know what you're asking.
Let's start at the beginning.
How Many Calories Are There In Fat?
Creating a caloric deficit essentially means using more calories than we're consuming. Therefore, to supply this energy demand, our body will pull from our stored fuel: our fat.
This fat is then released from the stores so that they can be converted into energy to be used; this also leaves our fat stores smaller, known as losing weight.
So how many calories do we need to burn 1lb of fat, or should we say, how big of a caloric deficit do we need to create to burn 1lb of fat?
The answer is……..about 3,500!
Now, this isn't exact, but again, it's a pretty good estimate, so that's the number used to determine fat loss.
With that said, you need to burn 3,500 calories if you want to drop one pound of fat. However, most people want to burn more fat than just 1lb.
How Many Pounds Of Fat Can You Burn Weekly?
So, how long does it take to really burn fat? If you really wanted to, you could burn 1lb of fat a day or more! This would mean you'd need a caloric deficit of 3,500 calories daily!
We wouldn't recommend that! That's because losing too much fat too fast can result in several determinants, including;
- Loss of muscle mass (your body will need to break down muscle for energy)
- Drop in performance
- Fatigue
- Drop in health in extreme cases
Therefore, a general rule of thumb for most people is that you should maintain a modest caloric deficit of 300-500 calories. This means it would take you at least a week to burn a pound of fat!
While slow, this rate has several advantages;
- It's easier to adhere to
- It optimizes fat loss while minimizing muscle loss
- Provides energy for better training sessions
- Feel better physically and mentally
When many people first hear this, they may be surprised, as they expect you can burn "50 lbs in 30 days"!! While you can burn 50 pounds, it takes a lot longer than one month!
Following these diets is why many people have issues losing weight, as they never learned to follow a realistic diet.
That said, there's some reason to believe that using a greater caloric deficit for faster weight loss could be beneficial during the beginning of a weight loss plan. This means creating a deficit of around 1,000 calories, resulting in 2lbs of fat loss weekly or 8-10lbs monthly. But again, this is on the high end.
If you want to burn more fat in a week, it is possible if you do it correctly check out this article for information on what to do!
Success In Dieting Is A Long-Term Goal!
The key to success in dieting lies in consistent adherence to a healthy lifestyle over time.
While quick fixes result in fast fat loss, they often fail in long-term success as they fail to teach the necessary lifestyle behaviors. Long-lasting success is achieved only through long-term commitment which is why adherence is crucial to choosing the right diet for you.
The importance of adherence cannot be overstated. When you follow your plan consistently, you build a routine that becomes second nature, helping you overcome obstacles and stay focused on your goals. Weight loss or health improvement is not an instant achievement but a journey that requires dedication, patience, and resilience.
Ultimately, success in dieting is a matter of adherence to a sustainable approach that supports long-term health. Through steady commitment, you will not only reach your goals but create lasting, positive changes in your life.
Prepare to lose some pounds with our exclusive 12-week fat loss training program. Choose between a 4 or 5 day training split and torch that stubborn fat, all while retaining, or even gaining muscle...
References
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Garett Reid
Author