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How to Lose Body Fat



It’s astounding that people PAY for point system diets. Point systems take something that SEEMS complicated (tracking calories) and make it easier to track. Honestly, maybe this was helpful in the 90s before you had the calories of every food at your fingertips. You can now even scan barcodes into your fitness tracker.

Eat Healthy with Calorie Counters

Right now, stop what you’re doing and sign-up for a calorie tracker. One of the most popular calorie trackers is MyFitnessPal ( You can either pay point system diets hundreds of dollars and LEARN their point systems to track your calories, or you can track your calories for free.

Nutrition is Your Biggest Lever

Controlling what goes into your body significantly impacts your muscle definition and tone. There’s one simple rule when it comes to dieting: you lose weight by eating at a calorie deficit, you gain weight by eating at a calorie surplus. This is not some claim from a random diet book, this is a known fact based on science. Already you can start to see what point system diets do: give you a point total for the day that is a deficit and then label foods as points. You want complete control over your progress, which is why you’re going to track your foods by calories, not points.

What is a Calorie Deficit?

Your body naturally burns a certain number of calories each day. These are called your ‘maintenance calories’. Even when you’re sitting or sleeping, your body is burning calories. In order to control your weight loss, you need to find your maintenance calories. There are plenty of free resources online that calculate your maintenance calories. Given you already have a MyFitnessPal account, it’s easiest to use their calculator. Go to your MyFitnessPal account and under settings find ‘Update diet/fitness profile’. Set your current weight to what you weigh today and enter this same weight for your goal weight. Complete the rest of the form to the best of your ability, and MyFitnessPal will calculate your maintenance calories.

What is a good calorie deficit?

We know our maintenance calories, so now let’s cover what your GOAL should be. During a cut, you’re goal is to lose 1-2 pounds per week. To do this, you must eat at a calorie deficit of 500-750 calories per day. If your maintenance calories are 2500/day, you can eat 2000 calories per day and expect to lose 1 pound per week (assuming your activity levels stay the same). A majority of the free calorie calculators can determine your daily calories. Note: Your maintenance calories are estimated. You may have to adjust your calories after a week or two depending on fat loss. Make any small tweaks to get into the 1-2 pounds per week range.

Steps to Lose Body Fat:

1. Sign-up for a calorie tracker; you can use MyFitnessPal 2. Find your maintenance calories 3. Your target for daily calories is 500 less than your maintenance calories – this starts TODAY 4. Pay attention to weight loss over next few weeks and adjust maintenance calories until you are losing 1-2 pounds per week.


Gain Lean Muscle Mass

The most important principle of the last section: eat at a deficit to lose weight and eat at a surplus to gain weight. If your target calorie deficit is 2000 calories, and you eat 2000 calories worth of donuts, you will still lose weight. You’re working out with Daily Spot now, which means you want to give your body the fuel it needs to carve the muscles you're developing in the gym. You want to build lean muscle. Your body needs protein.