Eating for Fat Loss in 5 Easy Steps
By Caity Somers, Founder
Previously, I wrote an article about why you should never exercise for fat loss, emphasising the importance of focusing on your nutrition and non-exercise activity instead.
But what does “focusing on your nutrition” actually look like?
With so much conflicting nutrition advice out there—from intermittent fasting to keto, low-carb diets, or tracking macros—it’s no wonder most people feel confused and overwhelmed.
To make it simple, I’ve broken down fat loss into 5 clear steps, in the order you should attack them:
#1 - Start Self-Reporting
The first step is creating accountability by tracking what you eat. In my experience this is a non-negotiable, because what gets tracked, gets changed.
This can look different for everyone. Some of my clients use MyFitnessPal (macro tracking), others prefer a handwritten journal, an Excel spreadsheet, the Notes app on their phone, or even a whiteboard at home. There’s no right or wrong way—it’s about finding a method that fits your personality and one you’ll stick with consistently.
Intentions like “eating healthier” aren’t enough. We’re emotional beings, and it’s really easy to let our feelings dictate our actions. Self-reporting gives you the objective data you need to make decisions based on facts, not feelings.
#2 - Eat in a Calorie Deficit (as a Weekly Average)
To lose weight, you need to burn more calories than you consume—we know this well. The challenge for most is actually maintaining that calorie deficit consistently, not just Monday through Thursday. One meal out and a few drinks on Saturday can easily take you out of your calorie deficit entirely.
The key is to continue self-reporting (whether through MyFitnessPal, a journal, or another method) even on the days you have higher-calorie meals. You need to track everything honestly, even when it feels uncomfortable or you feel like you’ve “failed.” This is where working with a nutrition coach can be really helpful; they can guide you to act based on the data, and support you when motivation dips.
If you’re tracking, focus on your weekly average. Add up your total calories over 7 days and divide by 7. This number provides a clearer picture than just looking at your “perfect” days. Remember, we want consistency, not perfection.
#3 - Weigh Your Food
This step is important for ensuring you’re actually in a calorie deficit and serves as a tool for developing portion control—a skill we should all strive for if we want lifelong weight management.
Kitchen scales are inexpensive (around $12 from Kmart) and incredibly effective. Weighing your food means you can accurately track portions and reduce any unintentional overeating.
Take avocado, for example: it’s a nutrient-dense and healthy food, but also calorie-dense. A standard 50g serving contains roughly 80 calories. If you’re eyeballing portions, it’s easy to double or even triple that amount, consuming up to 240 calories instead. Over time, small errors like this can undermine your calorie deficit—the one thing actually required if the goal is fat loss.
#4 - Eat Lots of Protein and Veg
When you’re consuming fewer calories in a fat loss phase, it’s really important to prioritise the quality of the food you’re eating. Not only is this going to help you feel better overall, but it’s going to make managing the hunger that comes with a calorie deficit much easier (yes, some hunger is normal when you’re dieting).
Start by adding more vegetables to every meal—not just dinner. I recommend aiming for 2 cups of veggies per meal. They're filling, packed with nutrients and fiber, and low in calories—all of which are ideal when you're in a calorie deficit.
Another key component is protein, which helps preserve muscle mass while dieting. If you’re after a leaner look, fat loss (not muscle loss) is the goal. Bonus tip: If you struggle with sugar cravings, eating enough protein can make a huge difference!
#5 - Reduce Eating Out & Liquid Calories
Limiting takeout can drastically lower your weekly calorie intake. If you’re buying lunch daily or ordering Uber Eats multiple nights a week, even cutting back slightly can make a big difference. A good benchmark is to aim for no more than 2-3 meals out per week.
Pay attention to liquid calories, too—alcohol, iced coffees, soft drinks, and juices. These add empty calories and don’t keep you feeling full. If you’re serious about fat loss, consider cutting back on alcohol and other liquid calories, swapping them for water, black coffee, or sugar-free soft drinks instead.
Implement these 5 steps and I promise you, you’ll start seeing results. The secret to fat loss—and keeping it off—is consistency, not intensity. Try starting only with step 1: self-reporting. Once that feels natural, move on to weighing your food, and so on.
Remember, the goal isn’t an 8-week diet; it’s building habits that last a lifetime. Take it one step at a time, and you’ll set yourself up for long-term success.
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