Weight loss is the end goal, right?
Forget about eliminating the medical danger of excess body fat. Sure, that’s a noble pursuit, but for the most part, you’re a simple soul with much kinder dreams.
You want to:
- Look your best before age takes a toll on your good looks
- Fit in clothes you like, rather than wearing oversized layers that cover up
- Live in a body that radiates power and vitality
You want to live a full life. Fierce and proud.
No more hating your body. No more sucking over lack of confidence. No more feeling uncomfortable or depressed for lacking certainty. And no more lacking a date or a romantic outlet.
But the best way to lose fat (and weight as a result) is to understand a few key details about how fat loss relates to weight loss.
Fat Loss vs. Weight Loss (Subtle Details to Inform Your Journey)
Fat loss is the reduction of fat mass in your body, and it’s a healthier goal than general weight loss, according to a 2024 JAMA Internal Medicine study. [1] On the other hand, weight loss is the reduction in total body weight and can involve loss of fat, lean muscle, water, and glycogen. [2]
The only problem is that it’s hard to know whether you’re losing weight from fat loss or something else, because most scales measure total body weight. Even if you buy body fat scales, you might still not get the real picture because most aren’t always accurate.
Your goal should be fat loss. While many weight loss tips promise fast results, it’s important to note that a significant amount of this weight may include water, glycogen, and muscle. According to the California State University (CSU), during the first few days of your weight loss journey: [3]
- 70% of the weight loss will be due to body water and glycogen losses (each gram of glycogen carries 3-4 grams of water according to a 2023 study published on MDPI) [4]
- Around 25% of your weight loss will come from fat stores
- 5% of the shredded weight will come from body protein
So, the best way to lose fat and weight is to maintain or gain muscle while shredding fat.
How to Lose Fat and Weight Without Losing Muscle
You can take an approach that helps you lose weight as fat while either maintaining or gaining muscle mass.
Start With What You Eat
While there are literally hundreds of weight loss tips out there, what you eat plays a far more significant role in achieving your target body weight. A 2024 Loma Linda University Health report says that nutrition accounts for 90% of weight loss efforts.[5] In fact, a 2025 PNAS study found that excess weight fundamentally stems from eating habits, not inactivity.[6]
Here are a few dietary changes you can make to reduce fat weight.
Eat More Protein
Protein plays a key role in supporting weight management and overall health. A high-protein intake will:
- Boost metabolism [7]
- Reduce appetite [8]
- Affect several weight-regulating hormones [9]
- Maintain the muscle you have and support new muscle growth [10]
But more importantly, adding more protein can support your weight loss without conscious calorie restriction. To put everything into perspective, consider this 2005 study of 19 people who were overweight. [11] The participants increased protein intake to 30% of their calorie consumption and saw a massive drop in calorie intake.
Members of the study group lost 11 pounds over 12 weeks. Remember that they only increased protein consumption without intentionally restricting anything. Other modern studies also associate high protein intake with reduced belly fat that can build up around your organs and cause disease. [12]
Although the amount of protein you need depends on your age, sex, health, and level of physical activity, taking around 0.8 g of protein per kilogram of your body weight can help you retain your muscle mass while losing fat through diet. [13]
Load Up on Fiber
Your body doesn’t absorb fiber. In fact, you’ll find some people saying you don’t need fiber in your diet. But don’t get it twisted, because there’s more to fiber than people talk about.
When most people talk about fiber, they usually refer to insoluble fiber, which mostly functions as a bulking agent for stool, making bowel movements easier. [14] In contrast, some types of soluble fiber can significantly improve your health and metabolism, and in turn support weight loss.
In your gut, an estimated 100 trillion bacteria live, primarily in the large intestine, according to a 2022 Frontier in Microbiology study. [15] Different species of these bacteria play an important role in your health, including:
- Brain function [16]
- Weight management [17]
- Blood sugar regulation and management [18]
- Immunity [19]
And just like other organisms, these bacteria need to eat well and stay healthy. Some soluble fibers provide prebiotics that nourish gut bacteria. The bacteria in your break down soluble fiber into short-chain fatty acids such as acetate, propionate, and butyrate to provide energy for the gut microbiome. [20]
For weight loss, you need fiber that suppresses appetite to reduce calorie intake. A 2019 study published by MDPI suggests some types of fiber are better at suppressing appetite. [21] The more viscous the soluble fiber, the better it is at reducing appetite and food intake.
Viscous soluble fibers like glucomannan, pectins, guar gum, psyllium, and beta-glucan all thicken in water, forming a gel-like substance in your gut. The gel slows the emptying of your stomach while increasing the time for digestion and absorption. You end up with a prolonged feeling of fullness and reduced appetite.
Reduce Sugar and Processed Food
You’ve probably heard that fast carbs and sugar are huge contributors to fat weight. [22] Fast carbs are easily digestible, so they quickly release sugar into your bloodstream, which triggers insulin. [23]
According to a 2024 American Diabetes Association study, insulin is the biggest fat storage hormone. [24] When the fast carbs release sugar more quickly than your body can use and store as glycogen in your muscles, the sugar starts getting converted into fat. Older studies also show that frequent spikes in blood sugar and insulin can increase hunger and cravings, making it easier to overeat. [25]
For processed foods, many are specifically designed to make you eat more. According to a 2025 Stanford Medicine report, they combine refined carbs, fats, salt, and added sugar in ways that encourage you to eat more than you need. [26] What’s concerning is that such food now accounts for 60% of the U.S. adult calorie intake and almost 70% of the calorie consumption among American children. [27] [28]
These foods are usually calorie-dense but not very filling, which can make maintaining a calorie deficit much harder. [29]
In contrast, whole foods like lean proteins, legumes, nuts, and whole grains digest more slowly and help regulate appetite. You also get more nutrients and fiber that help you stay fuller for longer while supporting muscle retention during weight loss.
The Brutal Honesty About Losing Both Fat and Weight
No question, weight loss is a simple concept. What you eat every day should allow you to be in a calorie deficit. However, your food choices will determine whether your journey is manageable or a difficult one.
You can eat all foods the weight-loss community advises against, and as long as the amount you eat is below the number of calories you burn that day, you’ll lose weight. However, for health and psychological reasons, the quality of your diet matters a lot.
FAQs About the Best Way to Lose Fat and Weight
What is the quickest way to lose fat and weight?
The quickest way to lose weight and fat is to combine a manageable, daily calorie deficit with consistent physical activity. A calorie deficit will allow your body to burn more fat as fuel, while physical activity increases energy expenditure, which in turn sheds more fat. You’ll need a high-protein diet to maintain or build new muscle.
How can I drop 20 pounds quickly?
Losing 20 pounds of fat takes time, but you can speed up the process with a consistent calorie deficit and regular exercise. To do so:
- Track calories in and out
- Increase protein intake
- Stay hydrated
- Cut down refined carbs
- Start lifting weights
What can I take to lose weight?
To lose weight, you should rely on a calorie deficit. For individuals with obesity or weight-related conditions, consult your physician for prescribed treatment.
What’s the best way to lose body fat and weight?
The best way to lose weight and body fat is to achieve a calorie deficit through a combination of a nutritious diet and regular exercise. Your body will tap into its stored fat for energy while still getting the nutrients it needs to support muscle mass, metabolism, energy levels, and overall health.
What burns the most fat in your body?
A calorie deficit is what burns the most fat in the body. When your body uses more energy than it gets from food, it begins tapping into stored fat for fuel. Combining a nutritious diet with regular physical activity can help you increase the deficit and support fat loss while preserving muscle mass.