Eating for fat loss means you’re going to be eating less food than your body needs. There’s no way around that, and the sooner you can be in tune with that reality, the better. When we’re eating for fat loss, hunger is an inevitability, so to combat that you’ll want to eat as many high-volume and nutrient-dense foods as possible—plenty of lean protein, lots of fruits and veggies, and loads of water.

We’re going to set up your eating guidelines to be as simple as possible, because it doesn’t matter how fancy your diet is if you can’t stick to it. Here’s a basic (yet effective) fat-loss formula to use for determining calories and macronutrients:

  • Total Daily Calories = body weight x 11
  • Protein = 1 gram per pound of body weight
  • Carbs = 1 gram per pound of body weight
  • Fats = the remainder of calories*

*To find your fat macros, divide the remaining number of calories by 9. To find this number, multiply the grams of protein and carbs by 4, then add them up and subtract that number from your total number of calories.

From this starting point, it becomes a waiting game. Watch the scale (we recommend weighing daily), watch your measurements, and compare your pictures. Keep your calorie and macro numbers the same as long as things are moving in the right direction—you want to lose one to two pounds per week.

When fat loss stalls, we recommend cutting fat intake by five grams per day (which equates to 50 fewer calories) and carbs by 15 grams per day (60 fewer calories). Keep protein intake constant to help preserve muscle mass and manage hunger.

Use supplements to help make sure you’re fueling your body properly without ruining your diet:

If your new lower calorie diet has you dragging, take a pre-workout before training. IMPACT Igniter is a fully dosed and highly effective Pre-Workout that primes you mentally and physically to perform at the highest level.

AminoCuts is ideal anytime you need an energy boost. A:CUTS is the is designed to provide energy while maintaining muscle mass and also supporting a fat burning diet.

It can be a tough balance to lose fat without losing muscle. BCCAs and protein supps can help. AMINOCORE has over 8 grams of BCAAs in a single serving. Take it during your workout to drive up anabolic impact or anytime you can’t get your protein in want to prevent muscle breakdown.

Take ISOFLEX whey protein isolate post workout to flush your muscle with fast absorbing protein without messing with your macros. It delivers 27 grams of protein, while remaining low in sugar, carbs and fat.

HEXAPRO is a protein blend that gives you an 8 hour sustained release of protein, making it a good option for a meal replacement or last meal before bed.

Take a multi-vitamin to fill out any nutritional gaps. VITASTACK is your nutrient foundation and gives you every essential nutrient in dosages hard training athletes and bodybuilders need to accommodate their excessive physical demands.

Lastly, to enhance your weight loss, consider an all-in-one fat burner. RAPIDCUTS SHREDDED is recommended as an effective addition to diet and exercise to achieve mind-blowing results.

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*These statements have not been evaluated by the Food and Drug Administration.These products are not intended to diagnose, treat, cure, or prevent any disease.