How to Eat to Lose Fat

How to Eat to Lose Fat

 acherry momsfitnessheaven

Let’s continue our mission for weight and fat loss. You have done so much until now and it is time to target your enemy number one – FAT. I strongly recommend not trying any starvation diets as nothing good would come out of it.


For safe fat and weight loss you are looking to lose anything between 0.5-1 pounds per week. It is not too low or too slow. If you lose weight too quick it is very likely you will lose muscles in the process too. Trust me losing muscle mass is the worst scenario ever.

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For starters, your body may look thinner, but it will be in jelly, flabby form.

If you are overweight with a lot of fat stored in your body you may decide to lose 2-3 pounds only in the first few weeks. After that you will go to 0.5-1 pound per week.


Let’s talk numbers.

To determine how much calories you need for each day you may use this website calculator;


Just put all the necessary data and it will show how much calories you need. Once you know it will be easier for you to watch your daily calorie consumption. To track calories, protein, fat and carbohydrate in your food you may try to use data from this website;


Here are just a few ideas for you.


For women whose weight is 140 pounds and who wants s lose weight she should eat;

  • 2 gram of protein per pound of her body each day
  • 1 gram of carbs per pound of her body each day
  • 2 gram of fat per pound of her body each day


I am 127 pounds so if I would like to lose some weight (I don’t want to as I am happy here) I should;


  • 86,40 gram of protein each day
  • 127 gram of carbs each day


For 180 pounds women;


  • 0,8 gram of protein per pound of her body each day
  • 0,6 gram of carbs per pound of her body each day
  • 0,3 gram of fat per pound of her body each day


Make sure that you have good source of protein. If your protein contain too much of fat, you will have problem keeping your daily recommendations right.

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After two weeks check;

  • How do you like your reflection in the mirror? Are there any visible changes?
  • If you took picture of yourself on the day one, take another now any see the difference.
  • How are your clothes fitting?
  • Are you stronger?


If after two weeks your weight has not changed, you have probably eaten too much and unfortunately you have to change it.


If you are losing weight/fat and weightlifting at the same time your weight will slightly go up. In that case, use measuring tape to check your progress.


Be aware;

Be aware of hidden calories in food as they might be the reason you are not losing weight as you should.

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  • 2 tablespoons of oil olive – 240 calories
  • 1 tablespoon of butter – 102 calories
  • 1 tablespoon of mayonnaise – 200 calories
  • Feta cheese cubes – 1 cube is 45 calories
  • 3 tablespoons of cream – around 75 calories
  • 1 tablespoon on honey – 64 calories
  • 1 large slice of bread – 80 calories
  • 1 can of soda – from 90 calories

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