My Effective Plan For Fat Loss That You Never Have to Think About More Than Once

Losing fat is really simple, but it’s not always easy.

Today, I’m going to tell you how to make it as easy as possible. It requires some planning on the front end, but once the planning is done, you’ll never have to think about it again while enjoying steady weight loss of 0.5–2 lbs per week.

Here’s the game plan:

• Determine Your Daily Calorie Goal
• Determine Your Daily Protein Goal
• Decide How Many Meals You’ll Eat Per Day
• Pick 3–5 Options for Each of Those Meals
• Follow the Plan Until You Hit Your Fat Loss Goal

Determine Your Daily Calorie Goal

The only way to lose weight is to create a calorie deficit. There is NO escaping this fact. The sooner you accept it, the sooner you can start losing weight and keeping it off.

A calorie is simply a unit of energy. And energy is what we need for… well… energy! Our body needs energy to do everything it does.

Also, our fat cells are simply energy stored up for the body to use later.

A calorie deficit means we’re eating fewer calories than our body is burning/using each day, and the body has to pull that energy from somewhere. And it prefers to pull it from your own fat cells!

Again, I repeat. The only way to lose weight is a calorie deficit.

Now, there are a lot of ways to determine how many calories per day you should eat, but a simple calculation would be multiplying your body weight by 12.

So if you weigh 250 lbs, you need 3,000 calories per day.

If you weigh 200 lbs, you need 2,400 calories per day.

If you weigh 150 lbs, you need 1,800 calories per day.

Now, this is just a starting point. If you’re super active or extremely sedentary, these numbers may need to be adjusted up or down.

Quick note: A calorie deficit of 500 per day (so eating 500 calories less than the calories needed to maintain your current weight) will give you fat loss of roughly 1 pound per week.

Determine Your Daily Protein Goal

Once we’ve determined your daily calorie goal, we need to determine your daily protein goal.

Protein is super important for building and maintaining muscle mass as you lose weight.

In my experience, most people are either under-consuming protein, OR they’re over-consuming protein. Not that too much protein is bad for you (if you’re a generally healthy person), but it’s just rarely necessary (or enjoyable) to eat that much protein.

I recommend you take your GOAL weight (not your current weight) and multiply that by 0.7.

So if your goal weight is 200 lbs, you need 140g of protein per day.

If your goal weight is 150 lbs, you need 105g of protein per day.

If your goal weight is 120 lbs, you need 84g of protein per day.

This amount of protein will get you pretty close to maximizing the benefits of protein without having to stuff yourself with a bunch of extra protein all day.

If you want more because you enjoy eating lots of protein, go for it! But it’s likely not going to be majorly beneficial from a results standpoint.

Decide How Many Meals You’ll Eat Per Day

Now that we have your daily calorie and protein goal, it’s time to split that up between meals.

You can do this however you want. In rare cases, I’ve seen as little as just one meal per day or as many as 6 meals per day work.

But for most people, 3–4 meals per day works best. Or 3 meals and a snack.

But hey, it’s your life. Your body. Your nutrition plan. Pick what you enjoy the most.

One thing that’s important to note is that 95% of weight loss is determined by how many calories you eat per day. If you’re eating the same amount of calories, there is no difference whether you’re eating those calories over 1 meal, 3 meals, or 6 meals. So pick the one you enjoy the most, NOT the one you’ve been told is the best.

Intermittent fasting doesn’t magically burn more fat, and eating 6 meals per day doesn’t speed up your metabolism.

Got it?

Ok, good. So now you know how many meals per day you want to eat. Split your calories and protein between those meals.

And account for the size of those meals. If you want a slightly larger breakfast or dinner, split up the calories accordingly.

Or if you want to keep it simple and have all meals the same size… then split the calories and protein evenly.

I’ll give you 2 examples:

Current Weight – 200 lbs
Goal Weight – 150 lbs
Daily Calorie Goal – 2,400 Calories
Daily Protein Goal – 105g Protein

Again, you can do any combination of meals and snacks. Just make sure the calorie and protein totals add up to your daily calorie and protein goals.

Pick 3–5 Options for Each of Those Meals

This is the step that makes this plan feel effortless. DO NOT SKIP THIS STEP!

Instead of having to use an app like MyFitnessPal to track every meal you eat to see if you’re hitting your daily calorie and protein goals, we’re going to pick 3–5 meal options for each meal/snack so you can just pick the one you want, knowing with 100% confidence that meal is one you enjoy, makes you feel good, and will get you exactly the right amount of calories and protein.

After you do the initial work of picking 3–5 options for each meal of the day, you’ll never waste an ounce of energy wondering what to eat.

I’m not going to give you examples, but you could plug the script below into your favorite AI, and it will spit out options. OR, if you already know your favorite meals, then you can plug the amounts into an app like MyFitnessPal or into an AI, and it will give you the right amount of each food for that meal.

The script:

And if you don’t like some of the meals or don’t want to take the time to make them, then just tell the AI which ones you don’t like, why you don’t like them, and ask for a different option.

Don’t forget to tell them any foods you don’t like or can’t eat.

And when you have your finalized 3–5 options for each meal, ask it to double-check the calorie and protein amounts in those meals to confirm they are accurate.

AI sometimes screws up the serving-size amounts, so you want to double-check them!

Follow the Plan Until You Hit Your Fat Loss Goal

This is where the results happen!

You’ve got your meal plan, and you know this plan is going to help you hit your goals. So now you just have 2 jobs:

1. Execute the plan.
2. Don’t stop until you reach your goals!

Once you start the plan, you should see the weight coming off week after week. At that point, just keep doing it over and over and over until you hit your goals.

And if you’re losing weight week after week and have 2–3 weeks where your weight stalls, but you know you’re following the plan to a T… just keep going. You’ll eventually see a big drop on the scale to account for those 2–3 weeks you stalled.

This plan WILL work.

But I will leave you with 3 things to watch for:

First, if you start the plan and 2–3 weeks go by, and you don’t lose any weight… your calories are probably too high. Reduce your daily calories by 300 and rework the meal sizes. Now you’ll start losing weight.

Second, if you’re losing weight quickly but you’re ravenous all the time… bump your daily calories up by 300. Your initial daily calorie goal was probably too low.

Third, if you have a lot of weight to lose (50+ pounds), you may find your weight loss slows down some after losing 30–50 lbs. Your metabolism isn’t broken, BUT a smaller person simply needs fewer calories. So if you see your progress consistently slowing down, drop your daily calories by 300 and rework the serving sizes for each meal.

And there you have it—a super simple way to lose fat. It only requires doing the work once (maybe twice), but you’ll never have to think about what you should eat for lunch or dinner again.

And if you’re ready to get nutrition coaching, as well as work with a personal trainer to coach you through strength training, click here and fill out the consultation form. We’ll reach out within 24 hours to schedule your phone consultation and see if we’re a good fit to work together.

— Coach Nate