By Savanna DeHay
Many have already given up on their fatless goals for 2026. But if you’re still in it, here are some of the most effective ways to lose fat (and keep it off!).
Tip #1: Eat More Protein
A proper human diet should be protein-based. Protein is the most satiating macronutrient and is packed with almost all essential nutrients. Your body actually burns calories just digesting it. Consuming at least 0.8-1.2g of protein per pound of body weight will help preserve muscle and minimize fat storage. Bodybuilders and athletes need even more. In fact, as long as protein is consumed alongside enough healthy fat, there really is no limit to how much protein is “safe” to consume (except for those with kidney issues or certain genetic conditions)..
Goal: Aim for a minimum of 30g of protein per meal/snack.
Tip #2: Dial Back Carbs
Carbohydrates and fat loss aren’t friends. Most carbs are highly processed, nutrient-poor, unsatiating, and engineered to be addictive. Remember the old potato chip commercial, “Betcha can’t eat just one?” Well, that’s the problem.
By now, most of us know that processed carbs, like French fries and cookies, are unhealthy and contribute to weight gain. However, many people are still unaware that even “healthy” carbs, such as whole wheat, oats, beans, starchy veggies, and some fruits, can prevent weight loss and can even cause other issues, like type II diabetes.
David Jockers, DNC, details some side effects of too many carbs (Dr. Jockers):
- Low energy
- Cravings
- Frequent thirst
- Skin issues
- Hormone issues
- Weight gain
- High blood pressure
- Metabolic dysfunction
Many carbohydrates are unsatiating and addictive, making them very easy to overeat
Tip #3: Try Intermittent Fasting
Intermittent fasting (IF) isn’t a fad – it’s an ancestrally consistent practice that can boost energy and support weight loss. Prior to the industrial revolution, food wasn’t readily available in abundance 24/7. Constant eating = chronically high insulin = fat burning shuts off. Simply pushing breakfast, a little later and dinner a little earlier is all that’s needed to make IF a sustainable lifestyle.
To maximize the benefits of IF and prevent muscle loss, focus on healthy food choices and adequate protein. Bonus: IF frees up time for chores and leisure – hours otherwise spent eating and cooking.
Other benefits of IF include:
- Digestive rest and repair
- Improved immune function
- Increased muscle mass
- Normalized hunger signals
- Better insulin sensitivity
Tip #4: Prioritize Sleep
Adequate sleep is essential for calming stress, regulating hormones, enhancing immune function, and fuels recovery. It gives the body a chance to rest, which helps to lower cortisol – a fat-storing hormone.
Sleep also plays a pivotal role in brain health and cognition. Poor sleep reduces the ability to focus, reduces emotional control, and impairs judgement. Chronic sleep deprivation can even lead to long-term consequences like dementia. Good sleep is especially important for children and teens, whose brains are still developing. Better sleep = better blood sugar control = lower diabetes and heart disease risk. Pro tip: skip late night snacks. They sabotage both sleep and fat loss.
Tip #5: Walk More
Walking is one of the most underrated fat loss tools. It requires no special equipment, can be done anytime and anywhere, and burns calories without spiking cortisol (walking actually lowers it!). According to Eric Berg, DC, walking boosts dopamine and cognition (Berg). It also boosts insulin sensitivity, improves cellular function, increases bone density, and reduces inflammation.
Setting aside just a few minutes a day for walking will support an overall healthy lifestyle. Even 10 minutes of walking can spark bigger changes. This simple step often leads to other health benefits like improved sleep and better digestion. Brisk walks offer greater benefits, but consistency matters more than intensity.
Conclusion
Fat loss doesn’t need to be confusing or complicated. Stick to these 5 basics – adequate protein, carbs in check, IF, sleep, and walking – your pants will start feeling loose in no time!
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Sources
- Cheng, Yu, et al. Association between dietary protein intake and risk of chronic kidney disease: a systematic review and meta-analysis. Frontiers in Nutrition, 13 June 2024, https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1408424/full. Accessed 28 December 2025.
- Diet vs. Disease, https://www.dietvsdisease.org/wp-content/uploads/2016/05/carbohydrate-insulin-hypothesis-of-obesity-CIHO.jpg. Accessed 28 December 2025.
- Dr. Axe, https://draxe.com/. Accessed 2 January 2026.
- Dr. Jockers. https://drjockers.com/. Accessed 28 December 2025.
- GreenThumb Tips & Tricks. Facebook, 29 August 2025, https://www.facebook.com/100082675628561/posts/%EF%B8%8F-the-benefits-of-walking-%EF%B8%8Ftaking-a-walk-might-seem-simple-but-every-step-brings/770427552389759/. Accessed 6 January 2026.
- iStock Photo, https://media.istockphoto.com/id/626458814/photo/fit-young-woman-in-loose-jeans.jpg?s=612×612&w=0&k=20&c=WQLEnKJj1TZQCl132nzVxIUnP2nYjxtXGfooBvRNh6o=. Accessed 27 December 2025.
- The Fit Blondeyy. High Protein Sources. Instagram, https://www.instagram.com/p/DEz3PbdSDsm/. Accessed 28 December 2025.
About Savanna DeHay
Savanna DeHay graduated from North Idaho College in 2022, and currently lives in North Idaho. She writes about health, current events, and other important issues.
