Fat Loss for Beginners

The purpose of my blog is to give you a simple approach to eating and exercising, and to make a healthy lifestyle and changes you can live with.

Learning the basics of nutrition and combining this with an exercise routine is a simple way to lose body fat.


Fat loss is not only cutting calories, but also knowing the type of calories and timing your consuption of those calories. It’s important to burn more calories during the day through physical activity than you are taking in.

To know your calorie intake, get an app. They are not 100% accurate but it will help you have an idea how to start.

Most of the apps ask you for some personal details like for example your age, gender, height, weight and your activity level. After setting up all the details, they give you approximately your calorie intake per day base on what your goals are. 

It can be:

  • Gaining weight
  • Losing weight
  • Maintaining weight

Just be sure that you choose your current activity level, because this is important for fat loss.

Some Example of Activity Level:

  • Sedentary (little exercise or no exercise)
  • Lightly Active (exercise 1-3 days per week)
  • Moderately Active (moderate exercise 3-5 days per week)

Resting metabolic rate is not the same as your daily calorie intake. Resting metabolic rate is the minimum of calories your body needs to maintain functions such as heart beat, breathing and temperature.

Ok, now you know your daily calorie needs. Let’s say it’s 1600 per day; divide these calories by 5 meals (320 calories per meal)

  1. Breakfast 
  2. Mid-morning meal
  3. Lunch
  4. Mid-afternoon
  5. Dinner 


Get familiar  what macros are. More info click HERE

Choose your meals with a variety of vegetables, lean meat, and good fats. Avoid processed food or carbs like cakes, cookies, white flour and high sugar foods.

The success for fat loss is very simple maths: not going above your daily calorie intake.

If you eat more than your body needs, you put on weight. If you maintain your calorie intake and exercise, you lose body fat because you will burn off extra calories.

If you go under your daily calorie intake, you will lose body fat as well, but only in your rest days because you will not be training.

I hope you find this article useful for you. And trust me you will be surprised when you start typing in your app the food you eat. A lot of food you will find has so many calories, and the sugar content you can’t even imagine!