Updated Insights on Fat Loss: What Really Works

Fat loss has long been viewed through the lens of the calories in, calories out equation, which remains the gold standard for weight loss. At its core, this principle holds true, to lose weight, you need to consume fewer calories than you burn. However, the reality of fat loss goes far beyond simple math. It requires consistent movement, a strategic approach to calorie consumption, and a commitment to regular strength training, all things we emphasize in our small group and 1:1 personal training programs at AIM Athletic.

If you're just starting your fat loss journey, strength training is non-negotiable. When you’re in a caloric deficit, your body naturally wants to burn both fat and muscle for energy. Strength training helps spare muscle mass, ensuring the weight you lose is primarily fat. More muscle also means a higher resting metabolic rate, which helps you burn more calories even at rest. In our small group and personal training sessions, we focus on building a strong, functional body and laying the foundation for sustainable fat loss and long-term results.

Calorie restriction is another key element. If you’re not sure where to begin, the bodyweight x 10 method is a simple, effective starting point to determine your calorie needs. Multiply your body weight by 10 to get a rough estimate of your daily calorie target, and adjust as needed based on your progress. Combine this with nutrient-dense foods and smart portion control, and you’ll create a sustainable deficit that aligns with your energy expenditure.

Here’s where my perspective on fat loss has shifted, movement outside of the gym is essential. While strength training builds the engine, daily movement fuels the process. Aiming for 8,000-10,000 steps per day is non-negotiable. This type of activity, known as Non-Exercise Activity Thermogenesis (NEAT), includes the calories you burn through everyday movement this means walking, taking the stairs, or tackling household chores. NEAT plays a significant role in fat loss when combined with a solid strength training program and proper calorie management.

At AIM Athletic, we help you bring all these elements together through personalized support and structured training. Whether you’re working 1:1 with a trainer or joining our small group sessions, we provide the tools, accountability, and coaching you need to succeed. Focus on three pillars: strength training at least three days a week, eating in a calculated calorie deficit, and moving consistently outside of the gym. Fat loss isn’t just about workouts, in fact there is no such thing as a fat burning workout, it’s about building habits that keep you active and consistent day after day.

Every step you take, every training session you show up for, and every healthy choice you make brings you closer to your goals. Let’s work together to make it happen. You’ve got this, and we’re here to help!