How to Lose Body Fat the Simplest Way (and Actually Keep It Off Long-Term)
First off—I wish I had taken more “before” pictures. I regret not doing that.
Now, let’s be real: losing body fat will still take effort. There’s no magic shortcut. But if you can simplify the process and stop overthinking it, it gets a whole lot more doable—and even enjoyable.
Here’s exactly how I coach clients to safely lose body fat, and how I personally lost (and have kept off).
1. Calorie Deficit
This comes first. You have to eat fewer calories than you burn—period.
So how do you know where to start? It’s not an exact science, but this simple formula works for most people if they’re consistent:
👉 Take your goal weight and multiply it by 10–12.
That’s your daily calorie range.
Think it sounds high? It’s not. The point isn’t to crash diet—it’s to create a calorie range you can actually stick to for 6 months, lose 30 pounds, and not gain it back.
2. Protein
Protein is slightly more important than fiber when it comes to fat loss because it helps maintain (and build) muscle while you’re in a deficit.
👉 Aim for goal weight x 0.5–1 grams of protein daily.
Split it into 3–5 meals/snacks so you’re not cramming it all in at once.
3. Fiber
Protein and fiber work hand-in-hand to keep you full.
For long-term health, fiber wins by just a hair. But for fat loss, you need both every day.
👉 Get at least 25–35 grams of fiber per day.
Most people get half that without realizing it. Increase slowly (5–10 grams at a time) to avoid stomach issues.
4. Strength Training
You don’t have to love it—but you do need it. Strength training keeps your metabolism higher and helps your body look leaner as you lose fat.
If you hate lifting, just aim for two 30-minute full-body sessions per week. Don’t overthink it. Lazy girl style means keeping it simple but effective.
5. Steps (Not Cardio)
Don’t rush to the treadmill for hours. Cardio has benefits, but too much can spike hunger and make sticking to your calorie deficit harder.
Instead:
Add a 10–20 minute walk daily. If you enjoy it, do two. Over time, work on gradually increasing your step count.
6. Attitude
This one matters more than you think.
Your attitude will determine whether you succeed or quit. Only you can make this change. And only you can decide to stay the same.
✨ That’s the lazy girl way: simple, doable, and sustainable