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 how fat loss relates to overall weight loss.
Fat Loss vs. Weight Loss (Beyond Scales)
Fat loss is the reduction of fat mass in your body. It’s a healthier goal than general weight loss, as the 2024 JAMA Internal Medicine study reveals. [1] Weight loss, in contrast, refers to a decrease in total body weight (scale weight) and may include losses of fat, lean muscle, water, and glycogen. [2]
Since most scales measure total body weight, you can hardly tell whether your weight loss is due to fat loss or something else. Even if you buy body fat scales, you might still not get the real picture because most aren’t always accurate.
However, your goal should be fat loss. While many weight-loss tips promise fast results, 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
To lose fat and weight without losing muscle, you need to focus on body recomposition. You achieve it by eating slightly fewer calories than your body needs (with protein making up a significant portion of those calories) and combining it with exercise.
Start With What You Eat
While there are literally hundreds of diet and weight loss tips out there, one fact remains unchanged. What you eat is the most significant factor in achieving your target body weight. A 2024 report from Loma Linda University Health found 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]
To reduce fat weight, there are key dietary changes you can make.
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. A 2005 study of 19 overweight people illustrates this well. [11] The participants increased their protein intake to 30% of their caloric intake and saw a massive drop in their calorie intake. They lost 11 pounds over 12 weeks. Remember that the participants only increased protein consumption without intentionally restricting anything.
Other modern studies also associate high protein intake with reduced belly fat, which can accumulate around your organs and contribute to disease. [12] Although the amount of protein you need depends on your age, sex, health, and level of physical activity, taking about 0.8 g of protein per kilogram of body weight can help you retain 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 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 in 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 to stay healthy. Some soluble fibers provide prebiotics that nourish gut bacteria. The bacteria in your gut break down soluble fiber into short-chain fatty acids, such as acetate, propionate, and butyrate, which provide energy for the gut microbiome. [20]
For weight loss, you need fiber that suppresses appetite to reduce calorie intake. A 2019 study published in MDPI suggests that viscous soluble fibers are better at suppressing appetite. [21] 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
Fast carbs and sugar are major contributors to fat gain. [22] They are easily digestible, so they quickly release sugar into your bloodstream and trigger an insulin response. [23]
According to a 2024 American Diabetes Association study, insulin is the biggest fat storage hormone. [24] When fast carbs release sugar more quickly than your body can use or store, your body starts to convert the sugar 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]
Beyond sugar and fast carbs, processed foods can undermine your weight loss efforts. According to a 2025 Stanford Medicine report, fast foods 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] Fast foods are usually calorie-dense but not very filling, which can make it much harder to maintain a calorie deficit. [29]
In contrast, whole foods like lean proteins, legumes, nuts, and whole grains digest more slowly and help regulate appetite. They offer more nutrients and fiber, helping you stay fuller for longer while supporting muscle retention during weight loss.
The Brutal Scientific Honesty About Losing Fat and Weight
Weight loss is a simple concept. If what you eat every day puts you in a calorie deficit, you will lose weight. However, your calorie intake choices will determine whether your journey is manageable or difficult.
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.