At its simplest, fat loss is a matter of calories in versus calories out: We lose fat when we expend more energy than we take in and vice versa. In other words, if you’re burning more calories than you’re eating/drinking—whether through activities of daily living, structured exercise, or basic physiological functions such as breathing, regulating body temperature, or pumping blood—you’ll lose fat.
Basic fat loss can be achieved in two ways: increasing energy expenditure or reducing caloric intake. Upping energy expenditure is straightforward: simply make more time to move throughout the week than you currently are.
Reducing caloric intake, on the other hand, is slightly more complicated. There are two main ways to practically reduce caloric intake: tracking calories to find your predicted maintenance and calculating a specific deficit or by using a food log to better understand your weekly diet and adjusting accordingly.
Generally speaking, a reasonable caloric deficit is around 250 calories per day below your maintenance intake. A deficit of 500 calories or more is considered aggressive and often difficult to maintain. Whether you’re counting calories or not, it’s useful to understand the approximate caloric density of your food to better understand what your body needs.
For an intensive approach, increased energy expenditure and caloric deficit can be combined. However, this tactic is not advisable for everyone. Unless you are an experienced trainee or under the guidance of an experienced trainer, increasing your activity level while simultaneously reducing fuel can lead to fatigue, mood swings, and even hormonal imbalance.