With obesity being on the rise during the past couple of decades, fat loss is one of the most common New Year’s resolutions, without a doubt!

And this is perfectly understandable – Who wouldn’t want to get rid of all that excess weight?

However, losing fat requires a concrete plan, especially regarding your nutrition!

The good thing? Fat loss depends on ONE main principle – Calories in VS Calories Out.

In order to lose fat, you have to take in fewer calories than you burn throughout the day, otherwise known as “eating in a caloric deficit”.

And though that stands true, there are many other important considerations for a successful weight loss fitness plan.

We can get deep into the science of it, but allow us to just give you the actionable advice in a couple of bullet points!

• Create a moderate caloric deficit

When losing fat, you also lose lean body mass (such as muscle) and obviously, you want to retain that lean body mass for optimal health and looks.

Creating a moderate caloric deficit of 400-500 calories per day will allow you to lose fat, retain lean body mass, and provide you with energy for all physical and mental activities you have throughout the day.

• Get balanced macronutrients!

Once you have established a moderate caloric deficit, it is time to take care of the nutrients you give to the body.

Protein and fats are essential for the optimal functioning of the body, meaning that the body needs them, but can’t produce them on its own.

Aim to consume about one gram of protein per lb. of bodyweight, along with up to 0.45g of fat per lb of bodyweight.

And don’t forget your carbs, because…

• Training performance is important!

Besides a moderate caloric deficit and sufficient protein and fats, training is vital for your weight loss regimen.

Not only because training will help you burn off some extra calories, but also because it helps you retain lean body mass… And makes you look tighter, more toned, and sexier naked!

This is especially valid for weight training and other types of resistance training.

And guess what – Carbohydrates are the best energy source for such types of training.

• Take Diet Breaks!

We all know how exhausting a weight loss diet can be, both mentally and physically.

Through the new year, as your weight loss plan advances. Make sure to get frequent diet breaks, where you still track calories but eat at maintenance rather than a deficit.

This will give your body and mind a break from the chains of fat loss and will prepare you for your next bout of eating in a caloric deficit.

Diet breaks can be implemented for 10-14 days, every 3-4 weeks of eating in a caloric deficit.

And remember, a diet break doesn’t mean entirely ditching your eating habits and losing track – it simply means eating some extra calories without creating significant changes in weight!

A low carb intake may simply mean that your performance will suffer, so in all cases, a balanced ratio of all three macronutrients is optimal.

Remember – This new year’s fitness goal requires discipline, which comes down to mindset again – You need to be aware that you are doing this for the long term!

You won’t just do “one fitness resolution” and get to your dream shape – You have to sustain the habits!