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5 Key Strategies for Fat Loss and Better Health

by | Jan 29, 2025

Losing weight and improving overall health doesn’t have to be complicated. By making small, sustainable changes, you can optimize fat loss, build muscle, and feel better. Here are five effective strategies to help you reach your goals.

1. Lower Your Carbohydrate Intake

Reducing carb intake is one of the toughest adjustments, especially when sweets and comfort foods are everywhere. However, the average American consumes about 300 grams of carbohydrates per day, which is far more than necessary for most people.

For optimal health and fat loss, aim for 60-200 grams of carbohydrates daily, depending on your activity level and muscle mass. Those who are highly active or have more muscle can typically handle the higher end of this range without negative effects.

2. Prioritize Healthy Fats and Protein

Eating protein and healthy fats together is key to keeping you full longer and reducing sugar cravings. Protein supports muscle maintenance, while fats provide sustained energy without spiking blood sugar.

Focus on whole, nutrient-dense foods such as:

  • Meat (grass-fed if possible)
  • Eggs
  • Avocados
  • Grass-fed dairy
  • Low-glycemic fruits and fiber-rich vegetables (if tolerated)

3. Walk on an Incline for Maximum Fat Burn

One of the simplest yet most effective fat-burning exercises is incline walking. Walking at a 15% incline at 3-4 mph for 30-60 minutes can help you burn significant calories without putting stress on your joints. Unlike running, incline walking doesn’t trigger intense hunger, making it easier to maintain a calorie deficit. Walking up a hill such as Pilot Butte in Bend is a great outdoor option.

4. Strength Train to Build Muscle and Burn Fat

Building muscle is one of the best ways to burn fat—even while at rest. More muscle equals a higher resting metabolism, which means you’ll burn more calories throughout the day, even when doing nothing.

Strength training guidelines:

  • Lift weights 2-5 times per week
  • If lifting twice per week, focus on full-body workouts
  • If lifting 5-6 times per week, you can do more isolated muscle group exercises

5. Reduce Liquid Calories

Liquid calories are sneaky and often go unnoticed, yet they don’t provide the same fullness as solid foods. Consuming too many liquid calories can easily lead to weight gain without realizing it.

To optimize fat loss, cut back on:

  • Heavy cream and sugar in coffee
  • Alcohol
  • Soda
  • Juice

Final Thoughts By making these five adjustments—reducing carb intake, prioritizing healthy fats and protein, incorporating incline walking, strength training, and cutting down on liquid calories—you can set yourself up for long-term success in weight loss and overall health. Focus on consistency, and you’ll see results!

Above post is from Dr. James DiNicolantonio and re-posted with permission. I highly recommend his book The Obesity Fix!

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare provider for personalized medical advice.

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