First is we need to understand the difference between Weight Loss and Fat Loss. Weight loss is a broader term that includes loss of water weight, muscle mass, and fat, whereas fat loss is specifically about reducing body fat. Fat loss is often considered a healthier and more sustainable approach, as it focuses on preserving lean muscle mass, which is important for overall health and metabolism.

Losing fat effectively involves a combination of a healthy diet, regular physical activity, and lifestyle changes. There are only two things to focus on if you want to lose fat in the most efficient way: Calorie Deficit and Resistance Training.

To lose fat, you need to consume fewer calories than your body burns. Calculate your daily caloric needs and aim for calorie deficit (refer to my other article Calorie Deficit for a detailed explanation on how you can implement it in your diet) and add resistance training also known as strength or weight training. These two things are the most effective in helping individuals lose fat faster and improve overall body composition.