top of page

The Hierarchy of Fat Loss

Fit Woman

When it comes to achieving sustainable fat loss, numerous strategies and approaches exist. However, not all methods are created equal, and understanding the evidence-based hierarchy of fat loss can help you make informed decisions and achieve your goals effectively. In this blog, we'll explore science-backed strategies for fat loss, helping you prioritize and focus on what works.


Create a Calorie Deficit


The fundamental principle of fat loss is creating a calorie deficit. This means consuming fewer calories than your body expends. Research consistently shows that a moderate calorie deficit of 250-500 calories per day can lead to steady and sustainable weight loss. Tracking your food intake and staying mindful of portion sizes can help you maintain this deficit.


Prioritize Protein Intake


Protein plays a crucial role in fat loss as it boosts metabolism, reduces appetite, and helps preserve lean muscle mass during weight loss. Aim to include lean protein sources like chicken, fish or turkey in each meal. Studies suggest that consuming 1.2 to 2.2 grams of protein per kilogram of body weight daily can optimize fat loss while preserving muscle mass.


Prioritize Sleep and Stress Management

Sleep plays critical roles in weight management. Poor sleep and chronic stress can disrupt hormonal balance, leading to increased cravings and hindered fat loss progress. Prioritize quality sleep of 7-9 hours per night. Sleep is the cornerstone for optimal health, and when you are short on sleep it affects everything from mood, hormones, stress levels, appetite, willpower, energy, the ability to train hard and recover well, and so much more. If you frequently get less than seven hours of sleep per night, there is a good chance that this is hindering your fat loss. For the next few weeks, plan to ensure you get a bit more sleep each night. It may be an extra hour on some nights or an additional 15 minutes on others, but know that every different bit counts and will help you towards your goals. Dim the lights, make your room cold and avoid caffeine past 2PM.


In the context of fat loss, stress can prevent us from getting good sleep and it can contribute to emotional eating. Not only that, but the body also views intense training as a form of stress, and when you start piling stress on top of stress, it can affect your fat loss efforts, and you won’t feel good either. I recommend that my clients put together a small list of things they find to be incredibly comforting, and do something from that list every day. One day you may have five minutes to work on this and other times you may have an hour. Try to put a few things on the list that take various amounts of time. For example, it may be a five-minute guided meditation, lying down with your pup for 10 minutes, taking a 15-minute leisurely walk, or spending 20 minutes in a warm bath reading magazines. Whatever you choose, do your best to incorporate one of these into your day. Some days, it could be as simple as opening your front door, sitting on the porch, taking ten deep belly breaths, and softening your shoulders and jaw.

Strength Training

Strength training is a powerful tool for fat loss. It burns calories during the workout and promotes lean muscle gain, enhancing metabolism. Studies have demonstrated that regular strength training can significantly reduce body fat percentage and overall body weight.


High-Intensity Interval Training (HIIT) involves short bursts of intense exercise and brief rest periods. This form of training has been shown to effectively burn calories and increase metabolic rate, making it an efficient option for fat loss. Incorporate HIIT workouts two times a week to maximize fat-burning potential.



To achieve sustainable and evidence-based fat loss, focus on creating a calorie deficit, prioritizing protein intake, and incorporating strength training workouts into your routine. Additionally, prioritize sleep, manage stress and stay hydrated to optimize your fat loss journey. Remember, individual responses to fat loss strategies may vary, so find what works best for you and stay consistent on your path to a healthier, fitter you. Always consult a healthcare professional or registered dietitian before significantly changing your diet or exercise regimen.

Stay FN healthy, 


high res.jpg

If you want to take your fitness to the next level, watch my FREE masterclass on how to shred fat and tone your body!

bottom of page