how to lose fat

How to lose fat. Not just weight, fat.

If my personal and professional experience in the weight loss industry has taught me anything, it is that if losing fat was as simple as eating less and exercising more, we wouldn’t be managing the obesity epidemic we have today. This is why I have been working so hard to create my signature weight loss program, the Fat Furnace, which is designed to turn your body into a Fat Burning machine.

how to lose fat

The program will be released on Monday and will include a meal plan, exercise and lifestyle guide to help you master these 4 components of healthy fat loss by developing the 7 lifestyle habits that promote it. Be sure to read all the way to the bottom here for a chance to be entered to win a program on Monday!

4 Components of Healthy Fat Loss

Weight loss is one thing. It can be temporarily water weight, intestinal cleaning or the depletion of muscle mass. While seeing the scale drop for any reason can be fun, but it’s not always healthy or long-term. What we really want to do is lose fat.   It’s not quite as simple as conventional dieting and marketing has taught us over the decades. It’s not just about how many calories you eat and how many you burn. It’s just a bit more complicated and involves:

  1. The fuel your body needs to feel it’s best and shed unnecessary fat.
  2. Engaging in the most efficient of exercises to burn fat.
  3. The impact of your daily stress.
  4. Your current sleep patterns and how sound you sleep.

At the end of the day, diet and exercise are not the only two parts of the puzzle. It really does not matter how little you try to eat and how much you exercise if you can’t get your hormones working in your fat burning favor. With an unbalanced body and lifestyle, fat loss is nearly impossible and definitely not sustainable. What you need to do is create a happier body, leaner lifestyle and a smaller, firmer body. That’s why I developed these 7 lifestyle habits.

 7 lifestyle habits for healthy fat loss

Based on the 4 components of healthy fat loss, you need to develop these seven critical lifestyle habits that support permanent fat loss and a healthier lifestyle in general. This way, through the process of losing weight, you’re still learning what to do, why it’s working and most importantly, how to keep it off. Here are the seven lifestyle strategies you want to master: 

  1. Excessive hunger is not essential; in fact it is a barrier to healthy and sustainable fat loss. Success depends on your ability to eat when you are hungry and stop when you are satisfied, before you are full.
  2. Eat meals and snacks that are high in protein, fiber and water, and that are low in processed carbohydrates and added sugar to offset hunger and burn more fat for energy.
  3. Eat whole foods over processed and packaged foods as they are more nutrient dense and require more energy to digest.
  4. Regular intense exercise burns calories to help create a caloric deficit, which helps proactively manage stress and puts key hormones to work in your fat burning favor.
  5. A hydration schedule can prevent dehydration from masking itself as hunger and causing you to eat more food than your body actually needs.
  6. Getting 7-8 hours of sleep per night at roughly the same time each night will help balance your hormones and cravings, and it will help you maintain consistent energy and healthy fat burning.
  7. Positive lifestyle coping skills to manage stress—such as meditation—can keep hormones and cravings in balance and improve your general happiness and well-being.

Sounds simple right? And it can be! That’s why I created this program with resources and coaching to help make it even easier. Regardless of whether or not weight loss is on your mind, these seven strategies can really benefit anybody. I hope you’ll print these and make a point to incorporate them all more frequently into your real life.

Interested in the Fat Furnace Program?

The VIP waitlist is full at the moment, but public registration will open Monday. Be sure you join my mailing list for access to registration details. If curiosity is killing you now, you can download the course guide for complete details!

Fat Furnace Cover 2

Which of these 7 lifestyle strategies have you mastered? Which one are you working on? If you share a comment below, I’ll enter you into a drawing for a FREE Fat Furnace Program (Materials Only, $49 value!). I’ll pick the winner Monday Morning! 

Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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13 thoughts on “How to lose fat. Not just weight, fat.

  1. I have mastered #5, the hydration schedule. I have a 24 oz tumbler cup that I fill with water at minimum 6 times in my work day.

    1. Lisa! I just did random # generator and it picked you (#!) as the winner! I’ll be sending you an email so you can either download the materials option of the Fat Furnace program or apply it towards the coaching — yahoo!!!! Go check your inbox 🙂

  2. I normally would say I have mastered 3, 4 and 5. But wit stress taking it’s toll lately I actually don’t feel like I master any.

    1. Knowing is half the battle Linda 😉 Prioritize, pick one and you will win this battle…I’d love to see you give the Fat Furnace a shot!

  3. I was getting up to exercise at 5am. When I finished my workout and headed to work I felt great, for a while. But soon I began resenting getting up so early. I’d also eat a bit more than I probably needed because I felt I had worked out AND because I was tired. Six hours of sleep wasn’t working for me. Now, I’ve been working on getting a good night sleep. I’m there to see my teenagers off in the morning. I don’t compensate during the day by eating. And when I exercise after work, it’s a great stress reliever and makes the afternoon feel longer. Am I exercising as much? No. That will be the next step. But, I feel I’m moving towards exercising to live rather than living to exercise. This is new for me.
    PS. I love your advice and look forward to seeing your emails in my inbox.

    1. Mary Liz your note is so awesome! It’s really a finite balance act. We know we can’t do it all, sow learning where you can invest your time to get the best ROI is so hard. Kudos to you for identifying room for improvement and then taking action on it! I know it’s not easy 🙂

  4. Im working on # 6 getting 7 to 8 hours of sleep about the same time every night. My problem is doing it at the same time ever night but im getting close. It’s taking me a while to do it. # 5 i just started a week ago. Not close to that amount of water i need help with that.

  5. I have mastered the sleep habit. It involves me going to bed much earlier than my friends, but I feel so much better!

    1. This is so awesome Judy, and you are in fact very lucky to have this one nailed down. I used to laugh that I was such a “gifted sleeper” but after all this research, I’m realizing it’s actually not a laughing matter and sleep plays such a huge role in our metabolic processes and general health and longevity. I think all of these are important (obviously, I created them, lol) but sleep really should be ranked higher 🙂

  6. I HAD #5 mastered – but I switched positions at my job and slacked off on regularly filling my water cup! But I’m getting back into it: I’ve set an hourly alarm on my phone to remind me to get up and fill the cup! It also helps with releasing some built up tension from sitting for an extended period of time 🙂

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