Video: Watch the full breakdown below ⬇️
Losing fat isn’t just about eating less — it’s about eating right for your goals and lifestyle.
In this post, Registered Dietitian (and Personal Trainer) Mike from Leverage Nutrition shares the exact process he uses with clients to help them set up their nutrition for sustainable fat loss.
You’ll learn how to plan effectively, set calorie and protein targets, build habits that stick, and make smarter food choices, all without restrictive diets.
Step 1: Start With a Plan and a “Why”
Before making any nutrition changes, take time to define your goals and motivations.
Ask yourself:
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Why do I want to lose fat?
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What would success look like for me?
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How do I want to feel in my body?
This process builds purpose and helps you stick with your plan long term.
Mike explains that he also looks beyond BMI when assessing clients because health isn’t just about a number. Factors like bloodwork, insulin levels, and energy give a better picture of your overall well-being.
Step 2: Review What’s Worked (and What Hasn’t)
Most people have tried diets like keto, intermittent fasting, or cutting carbs.
The problem? They’re rarely sustainable.
Mike emphasizes that success comes from understanding why past diets failed, not just trying new ones.
Ask:
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What worked well for me?
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What made me quit?
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Was the plan realistic for my lifestyle?
This reflection sets the foundation for a nutrition plan that actually fits your day-to-day life.
Step 3: Understand Your Current Routine
Before setting calorie targets, take stock of your current eating patterns and lifestyle:
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How often do you skip meals?
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How many coffees or snacks sneak in throughout the day?
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How’s your sleep and stress?
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How active are you?
For example, Mike describes a typical client who skips breakfast, eats fast food for lunch, and adds several high-calorie coffees per day.
The first step isn’t perfection, it’s awareness.
Step 4: Create Your Nutrition Targets
Once you know where you’re starting from, it’s time to set some structure.
Mike suggests most people just focus on:
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Calories: To manage energy balance
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Protein: To preserve muscle and improve fullness
If you’re not sure where to begin, here are three easy methods to estimate your calorie needs:
Method 1: The Plate Method
Fill your plate with:
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½ fruits & vegetables
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¼ lean protein
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¼ whole grains or starches
Add 1–3 tsp of healthy fats (like olive oil or avocado).
This approach gives most people a balanced 350–550 calorie meal.
Method 2: The Bodyweight Formula
Multiply your bodyweight (in lbs) by 9–13.
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Use 9 for a more aggressive deficit
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Use 13 for a slower, more sustainable pace
Method 3: Use a Calculator
Use an online TDEE (Total Daily Energy Expenditure) calculator to find your maintenance calories, then subtract 500–750 calories/day for fat loss.
After 2–3 weeks, reassess your progress and adjust by ~250 calories up or down if needed.
Step 5: Use Weekly Averages And Not Daily Scale Numbers
Your weight naturally fluctuates daily. Instead of reacting to one weigh-in, track 2–4 weights per week, find the average, and compare week to week.
This helps you see the real trend and not water weight or daily changes. This will also help prevent unnecessary adjustments.
Step 6: Set Realistic Fat Loss Goals
A healthy, sustainable rate of fat loss is about 0.5–1% of your bodyweight per week.
This pace helps you:
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Preserve lean muscle
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Maintain motivation
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Avoid extreme restriction
Rapid weight loss often leads to muscle loss and makes long-term success harder. But remember, this is about progress you can sustain, not perfection.
Step 7: Build Habits That Support Your Goals
Consistency beats perfection every time.
Mike recommends:
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Setting minimum and maximum exercise goals (e.g., 1–3 workouts/week)
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Eating meals at regular times to maintain routine
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Identifying facilitators and barriers (like supportive people, time, or environment)
Even small habits like walking 30 minutes a day can build massive momentum over time.
Step 8: Simplify Your Nutrition, Small Changes Add Up
One common example Mike gives is reducing high-calorie drinks.
If you drink three double-doubles a day, that’s about 750 calories just from coffee!
Simply switching to milk or lower-sugar options can save hundreds of calories daily without changing what you eat.
Small changes = big impact.
Step 9: Tracking vs. Weigh-Ins And Finding Balance
Food tracking can be a powerful educational tool. It teaches portion sizes, calorie awareness, and accountability.
But you don’t need to track every day forever.
Try this rhythm:
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Track for 3–4 days per week to build awareness
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Use weekly weigh-ins to monitor trends
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Restart tracking only when progress stalls
This helps you stay consistent without burning out.
Final Thoughts: Keep It Simple, Consistent, and Personal
Fat loss doesn’t require extremes.
Follow this framework:
Plan with purpose
1. Set realistic calorie and protein targets
2. Build consistent habits
3. Adjust slowly based on progress
And remember, consistency not perfection, drives real results.
If you’re ready to personalize your plan and work with a Registered Dietitian who’ll guide you step-by-step, we can help.