Fat Loss Guide: Getting started with your fat loss journey
Calisthenics Academy
January 6, 2022

10 min read

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👀 Are you looking to start losing fat but need help knowing where to begin? It can seem overwhelming if you’re new to the weight loss and fitness journey. Don’t worry—there are a few simple tips that you can use to get on the right track.

When it comes to losing fat, the most important thing is to get started! And that’s exactly what this guide will help you do. We’ll give you all the information and resources you need to lose fat effectively and safely.

How do you start losing fat?🤔

Trying to lose fat can feel overwhelming, but breaking the process down into small, manageable steps can make it much more manageable.

You must know the very basics of fat loss before starting.

So how do you exactly start losing fat?😱

In order to lose fat, you need to eat fewer calories than you need. The basic here is to create a calorie deficit. This means that you need to burn more calories than you consume. This allows your body to use stored fat as an energy source, leading to fat loss. 

Dietary changes are often the most effective when it comes to losing fat. This is because you have more control over the calories you consume than the calories you burn through exercise.

There are some hormonal hacks you can do, but 80% of the fat loss game is just eating fewer calories than your body uses, which means that your body will reach into your fat storage and pull out calories to supply its demands.

🤜Exercise is another important way to help create a calorie deficit. Exercise can include walking, running, working out at the gym, and other activities that increase heart rate and burn calories. Additionally, strength training is beneficial in helping.

That being said, exercising is still an essential part of losing fat. Exercise helps to increase your metabolism, which can help you burn more calories. It also helps to build muscle, which can help you burn more calories at rest.

In this guide, we will cover the following topics that will help you lose fat:👇

  • ⚡️Fat Loss and Weight Loss, know the Distinction
  • ⚡️Fat Loss and Fad Diets
  • ⚡️Fat loss and the principles behind the diet
  • ⚡️Eat Fewer calories than you burn
  • ⚡️Doing calisthenics to burn calories
  • ⚡️The calorie count: Explained Further
  • ⚡️Nutrition that your body needs while losing fat
  • ⚡️How do you know if you are making progress
  • ⚡️Quick Tips for Fat Loss
  • ⚡️Frequently Asked Questions


✨Fat Loss and Weight Loss, Know the Distinction

Fat loss

In order to proceed with the fat loss discussion, let’s clarify a few things first.  When people say they want to lose weight, they generally mean one of two things:👇

  • They either want to lose fat
  • They want to lose weight.

Most people don’t realize that these are two very different things.

Weight loss refers to reducing the total amount of mass in your body.

Fat loss, however, refers to the loss of stored body fat.

So, what is the difference?🤨

👉Weight Loss

You may lose muscle, water, or both when you lose weight. The idea with weight loss is you want to get rid of the excess weight, whether in the form of water, muscle mass, or fat, so that you can be healthier and lighter. There are many ways o lose weight, such as fad diets, pills, and surgery.

Additionally, weight loss can be short-term. You might see the number on the scale go down, but it doesn’t necessarily mean that the fat is gone for good. The weight can come back just as quickly as it was lost.

👉Fat Loss

When you lose fat, you are losing only fat. Fat loss is good because it helps you slim down and become healthier. It also boosts your metabolism, which makes it easier to lose weight. It can also be permanent, meaning the fat will not return.

Fat loss is the best way to lose weight and keep it off for good. If you want to lose fat, you need to exercise and eat healthy foods. These two things will help you burn fat and keep it off for good.


✨Fat Loss and Fad Diets

When you want to lose weight, it’s important to understand how the body works. Fat loss happens when you eat fewer calories than your body needs. You can do this by eating healthy foods and exercising regularly. The key to successful fat loss is to eat the right foods at the correct times and in the right amounts.

Fad diets may promise quick weight loss, but they are not sustainable in the long run. Fad diets are often based on extreme calorie restriction or eliminating entire food groups, which can cause nutrient deficiencies. Plus, they need to teach you how to maintain a healthy weight over time.

If you want to lose fat and keep it off for good, focus on making healthier eating choices and getting regular physical activity. Small changes can significantly affect your health and weight loss goals. For example, try swapping out processed foods for whole foods, eating more lean proteins, and avoiding sugary beverages. And make sure to get plenty of sleep each night – this helps with hormone regulation and reducing cravings for sugar and other unhealthy snacks.


✨Fat Loss and the Principles Behind Any Diet

You need to understand a few key principles regarding fat loss to make it work.

Fat loss

🔥Principle 1: In order to lose fat, you need to create a calorie deficit.

The first is that to lose fat; you need to create a calorie deficit – you need to consume fewer calories than you burn. This is basic math – if you eat more than you burn, you will gain weight, and if you eat less, you will lose weight.

🔥Principle 2: Not all calories are created equal – different macronutrients can affect your weight loss differently.

The second key principle is that not all calories are created equal. This means that the number of calories from different sources (carbs, protein, and fat) can affect your weight loss differently. For example, protein is more satiating than carbs or fat, which can help you feel fuller for longer and prevent overeating. On the other hand, carbs are more easily burned as energy than protein or fat, so they are less likely to be stored as body fat.

🔥Principle 3: Start by figuring out your BMR to create a calorie deficit that works for you.

So how do you apply these principles when creating a diet plan? The best way to start is by figuring out your basal metabolic rate (BMR), the number of calories your body burns at rest. Once you know this number, you can begin creating a deficit by eating fewer calories each day while still ensuring that you are getting enough protein and nutrients. And don’t forget about those healthy fats – they are essential for overall health and can help boost your metabolism.

🔥Principle 4: Don’t forget about healthy fats – they are important for overall health and can help boost your metabolism.

Healthy fats are important for your health. They can help you lose fat and boost your metabolism. They also provide energy and help you feel full for longer. Healthy fats include monounsaturated and polyunsaturated fats, such as those found in nuts, seeds, avocados, olive oil, and fatty fish.


✨The Ultimate Rule: Eat Fewer Calories Than You Burn

Calories diet

The ultimate rule for successful fat loss is to consume fewer calories than you burn daily. There are various ways of accomplishing this goal, including reducing your overall caloric intake from foods and beverages, increasing the amount of physical activity you engage in every day, or combining both.

When reducing your caloric intake, the key is to ensure that you take in fewer calories than your body needs. This means removing unhealthy and calorie-dense foods from your diets, such as processed snacks and sugary beverages, and replacing them with healthier options like vegetables, fruits, lean proteins, and whole grains. You should also be mindful of portion sizes—even healthy foods can add up to many calories if you aren’t careful.

It’s also important to note that increasing your daily physical activity can help your body burn more calories and fat, which can help with fat loss. In addition, regular exercise has many other benefits, such as improved heart health, increased energy levels, and better overall quality of life.

Consuming fewer calories may seem daunting initially, but it’s an achievable goal that can result in long-term and sustainable fat loss if done correctly. With dedication, patience, and a bit of self-discipline, you can start to see results in no time.

Here are a few things you can do to make it easier:💪

🎯Small Caloric Deficits

First, start with small caloric deficits. Then, try reducing your calories by 10-20% each day instead of cutting your calories drastically. This will help make the process more manageable and allow for better long-term results.

🎯Create a meal plan

It would help if you also created a meal plan so that you know exactly what you’re eating and how many calories you are consuming. This way, you can ensure that you consistently eat fewer calories than you burn.

🎯Focus on Healthy, Nutri-dense food

Try to focus on healthy, nutrient-dense foods when possible. This will help ensure you get the necessary vitamins, minerals, and other nutrients your body needs to maintain proper health.

These types of food will fill you up and provide your body with the essential nutrients it needs to function correctly. This will help keep you satisfied and avoid overeating so you can stick to your calorie deficit goals.

🎯Tracking Your Calorie Intake

The simplest way to stick with eating fewer calories than you burn is to track your calorie intake. This means keeping a food diary, tracking how much you eat each day, and then making adjustments based on the number of calories needed to reach your goal. This can be tedious and time-consuming, but it can also be very effective in helping you lose fat. We will go in-depth on tracking calorie intake in the next section.

🎯Eating Healthy Foods

Another key to losing fat is ensuring you eat healthy foods. While tracking your calorie intake is necessary, the types of food you eat will significantly impact your overall health and well-being. So focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you get all the nutrients your body needs while still staying within your calorie limits.

🎯Increasing Physical Activity

Exercise is important for losing fat as well. Increasing your physical activity can help burn more calories and increase muscle mass. Plus, exercise can help improve your overall health and well-being. So make sure to include some form of physical activity in your daily routine.

🎯Exercising Regularly

Another critical factor in losing fat is exercising regularly. Exercise can help you burn extra calories and increase muscle mass, which helps speed up the fat-loss process. So make sure you include some form of physical activity in your daily routine if you want to lose fat effectively and quickly.

By following these tips, you can ensure that you eat fewer calories than you burn, track your calorie intake, eat healthy foods, and exercise regularly.


✨Calisthenics to Burn Calories


When you lose fat, you don’t want your mass muscles to lose too. So to retain your muscles while burning fats, you need to do more workouts focusing on losing only fats.

A good workout routine to lose only fats is calisthenics. Calisthenics is a bodyweight exercise that uses minimal equipment. This means that you can do them anywhere, at any time. And because they use your body weight, they’re also great for toning your muscles.

Calisthenics is a great way to lose fat because they’re high-intensity. This means that they burn more calories than low-intensity exercises like walking. And the more calories you burn, the more fat you’ll lose. Read more about the basics of calisthenics here and work on progression to push your workouts further.

Here are some calisthenics routines you can try:

  • ✅Squats
  • ✅Lunges
  • ✅Pushups
  • ✅Pull-Ups
  • ✅Planks
  • ✅Crunches

If you are new to calisthenics, start with a 📍beginner’s routine and gradually increase your intensity as you become more comfortable.

By combining these tips with a healthy diet, you should be able to achieve your goal of losing fat. Remember to focus on the long-term and


✨Why the Calorie Count is Important?

Calorie counting is an essential part of any plan to lose fat. Calories are the energy our bodies use, so by tracking how much we consume and burn through physical activity, we can ensure that we are not consuming more than we can burn off in a day.

Knowing how many calories you need daily to maintain your body weight can be the key to losing fat. The number of calories you need depends on various factors, including age, gender, and activity level. Once you have calculated your individual calorie needs, tracking how much you consume to reach your goals is vital. It is also essential to pay attention to the nutrition facts label on food to know how many calories you are consuming.

Many apps simplify calorie counting and provide helpful tools such as tracking your daily activity or giving recommendations based on your goals. Using these tools ensures that you have the right balance of energy in and out to lose fat successfully.

By tracking your calorie intake, you can ensure that you are consuming the right energy to lose fat and promote a healthy lifestyle. As a result, you can effectively lose fat and reach your health goals with the correct information and tools.


✨Nutrition That Your Body Needs While Losing Fat


You need to eat good food while you are trying to lose weight. This means that you should eat food that has a lot of nutrients in it, like fruits and vegetables. You should also avoid eating a lot of junk food because it doesn’t have any good nutrients and might make you gain weight. Make sure to drink lots of water, too, because it helps your body stay healthy. Here is our complete nutrition list to sustain your body when you lose fat:


Animal sources like eggs, poultry, fish, and lean meats are the best options for protein.

Protein helps to build and maintain muscle mass, which your body needs while losing fat.


Fiber is essential for helping to keep the digestive system running smoothly. Whole grains, fruits, and vegetables are all great sources of fiber.

☑️Whole grains

Eating whole-grain bread, pasta, and cereals can help give your body energy while providing essential vitamins and minerals. In addition, whole grains provide fiber to keep you full longer and help with digestion.


Eating lots of vegetables can give your body essential vitamins and minerals to stay healthy. Eating a variety of vegetables can also help keep your meals interesting.

☑️Healthy fats

Choosing healthy fats like olive oil, avocados, and nuts can provide essential nutrients while keeping you full longer. These foods are high in monounsaturated fats, which are necessary for heart health. Healthy fats are also satisfying and can help you stick to your diet.


Eating a variety of fruits provide essential vitamins, minerals, and fiber. Fruits are also a great source of natural sugar which can be used as an alternative to processed sugars found in many snacks. Fruits not only provide essential nutrition but can also be used to make your meal more exciting and flavorful.

Following a well-balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats is vital for losing fat and maintaining good health. In addition, focusing on nutrient-rich foods can meet your calorie goals while still getting all the vitamins and minerals your body needs.

☑️Food to avoid while losing fat

It’s essential to avoid processed and sugary foods while you are trying to lose fat. This includes all junk food, like chips and candy, fried foods, and sugar-sweetened beverages. Eating these types of food can lead to weight gain because they have many calories but few nutrients.

☑️Refined grains

White bread and pasta are made from refined grains that don’t provide extra vitamins and minerals. These grains can spike your blood sugar, leading to cravings and fatigue. Instead of refined grains, opt for whole-grain bread and pasta that provide more nutrients and fiber.


can increase your appetite and make it harder to stick to your diet. Alcohol is also high in empty calories, meaning that there are no nutritional benefits from drinking it. If you do choose to drink alcohol.

☑️Processed foods

These include snacks, frozen meals, fast food, and canned soups. In addition, processed foods can be high in sodium, sugar, and unhealthy fats.

☑️Added sugars

Many processed foods contain added sugars, making meeting your weight loss goals challenging. Unfortunately, overeating with added sugar can also lead to an increased risk of diabetes and other health issues.

By avoiding these types of food, you can stay on track with your diet while ensuring that your body gets the nutrition it needs. There are plenty of healthy alternatives that will help you reach your journey to losing fat.


✨How Do You Know If You are Making Progress?🤸

How can you tell if you are making progress while trying to lose fat?

Well, the undeniable way to measure progress is by checking your weight. If you are losing weight, then you are making progress.

You can also look at how your clothes fit; if they start to feel looser, you lose fat.

Another way to track progress is by measuring your body fat percentage. If this number goes down over time, then you are making progress. But how do you calculate your body fat percentage?

A skinfold caliper is the best way to measure your body fat percentage. It measures the amount of fat on different body parts and estimates your overall body fat percentage.

You can also use scales that measure body fat, which is less accurate than a skinfold caliper.

Finally, paying attention to your feelings is an excellent way to tell if you are progressing. You are on the right track if you have more energy and feel good overall!


☝️Quick Tips for Fat Loss

Finally, let us share with you some quick tips to help you on your journey to lose fat:

  • 💯Eat a balanced diet. Ensure you eat nutritious foods and limit processed and sugary items.
  • 💯Stay hydrated. Make sure to drink enough water throughout the day, as it helps keep your body functioning
  • 💯Exercise regularly. Regular physical activity can help burn calories and build muscle, which can lead to fat loss over time. Calisthenics can be particularly helpful for fat loss.
  • 💯Get adequate sleep every night. Your body needs rest to repair and restore itself. Sleep helps with metabolism and recovery from exercise sessions. Not getting enough sleep can sabotage your diet. Lack of sleep can cause you to be less motivated and more likely to snack on unhealthy items like sweets and processed foods.
  • 💯Exercise regularly. Regular exercise is essential for weight loss and keeping it off. Working out helps build muscle, boosts your metabolism, and helps you burn calories more efficiently.


🤔Frequently Asked Questions:

So we listed here some of the most common questions regarding fat loss.

🔎What’s the best way to lose fat?

A: The best way to lose fat is by having a balanced diet that includes nutritious foods and regular physical activity. Focusing on nutrient-dense whole foods, such as lean proteins, fruits, vegetables, legumes, whole grains, healthy fats, and adequate hydration, can help you lose fat most effectively. In addition, regular physical activity, such as walking, jogging, biking, and strength training exercises for all major muscle groups, can also help boost your metabolism and aid in losing fat.

🔎Is it possible to lose fat without going on a diet?

A: Yes! Making lifestyle changes to your eating habits, such as eating smaller portions more frequently throughout the day and eating nutrient-dense whole foods, can help you lose fat without having to go on a strict diet. Additionally, regular physical activity is essential for the loss of fat.

🔎How can I lose fat without dieting or exercising?

There is no one-size-fits-all answer to this question, as the best way to lose fat will vary from person to person. However, some tips for losing fat without dieting or exercising include healthy eating changes, such as eating smaller portions more frequently and focusing on nutrient-dense whole foods.

🔎How many calories should I eat a day to lose fat?

There is no one answer to this question, as the number of calories you need to eat daily to lose fat will vary depending on your individual needs and goals. However, the general rule for people looking to lose fat is to eat fewer calories than they burn. A safe loss rate is 1-2 lbs per week, which can be achieved by reducing caloric intake by 500-1000 kcal/day.

It’s important to remember that everyone’s body and needs are different, so calculating your specific calorie needs for fat loss is best done with the help of a health professional.

🔎How long does it take to lose fat?

Again, this will depend on individual factors such as how much weight you need to lose, your current lifestyle and eating habits, and your body’s metabolism. For some, the weight may come off faster and more efficiently, while for others may take longer. Creating realistic goals and celebrating your successes along the way is essential!

🔎What are some healthy snacks that help with losing fat?

Some healthy snacks that can help lose fat include fruits, vegetables, lean protein sources, and whole grains. In addition, choosing healthy snacks that are low in added sugars and calories will provide lasting energy throughout the day is essential.

🔎What particular calisthenics routine can help you lose weight faster?

There is no one-size-fits-all answer to this question, as the best routine for weight loss will vary depending on the person’s fitness level and goals. However, some basic calisthenics exercises that can help with weight loss include squats, lunges, pushups, and situps. These exercises work the large muscles in your body, leading to increased calorie burn and weight loss. Additionally, interval training is a great way to maximize fat-burning potential. Interval training involves alternating between short bursts of intense exercise and low-intensity recovery periods. This keeps your heart rate elevated while allowing you to rest between sets. Finally, incorporating some light weightlifting can also be beneficial. This will enable you to target specific muscle groups while burning additional calories.

🔎What’s the most important thing in losing fat?

The most important thing in losing fat is to create a caloric deficit by burning more calories than you consume. This can be accomplished by incorporating regular exercise into your routine and making healthy dietary choices. It’s also important to be patient, as weight loss does not occur overnight. However, by sticking to a healthy diet and exercise plan, you can achieve your weight loss goals safely and sustainably. Finally, it’s also important to remember that consistency is vital in weight loss. Don’t give up if you don’t see results immediately; keep at it, and eventually, your hard work will pay off!



Start by making small changes in your diet and activity level to help you lose fat. Gradually make larger changes to see better results. Remember that calorie count – even if you’re not trying to lose fat directly, reducing the number of calories consumed will help with weight loss.

Exercise is also vital for overall health and can help burn extra calories. Eat healthy, protein-rich foods, and avoid processed and sugary snacks. And finally, remember to get enough sleep – it helps your body recover from the day’s activities and can help regulate your metabolism.

Look for ways to increase your motivation and stay focused on your goals. Then, with a few simple steps and dedication, you can start losing fat today. But be patient; it may take time to see your desired results.

📍Calisthenics can be a great way to work out and lose fat. So get your personalized workout plan now. The Movement Athlete offers the most effective at-home bodyweight strength training and is ready to be invincible. So get started and transform your body into the best version of yourself.  

Take your free assessment now! 

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