The 3 Laws of Fat Loss


There are thousands of articles, videos, social media posts, and commercials that describe ways to loose fat and get in shape. Some of it is great advice, but a lot of it isn’t. The main factor in all of these claims and ads is that they are trying to sell some sort of product or service, and therefore do not explain the actual science of how the human body works to burn fat.

Its very simple once you understand. This article will outline the step-by-step process to ensure you burn body fat.

Fat Burning Tip Number 1: Be in a Caloric Deficit

A caloric deficit is simply burning more calories than you consume. For example, if you eat 2000 calories and you burn 2500, you’ve created a 500-calorie deficit for that day. Which is optimal for fat loss.

To know where to start, you must know your maintenance level of calories (how many calories to maintain your current weight), and then start to eat slightly under that.

Fat Burning Tip Number 2: Do the Math

There are a few different ways to determine you maintenance level of calories, but one of the easiest ways is to multiply your weight by 14 (be aware, this is not exact, just an estimate).

For example, I weigh 180 lbs.

180 x 14 = 2,520

2,520 – 500 = 2,020

Therefore I should be eating around 2,020 calories for fat loss.

Don’t worry about your estimate being 100% accurate in the beginning. Once you start, you will see how your body changes, or doesn’t change, and you can adjust accordingly.

Fat Burning Tip Number 3: Ways to Create a Deficit

You can create a deficit through just diet or exercise, but it is optimal if you do both!

If you want to eat more calories during your fat loss journey then you will need to exercise more to ensure you are in that deficit. Alternatively, if you don’t want to exercise that often (although, I recommend you do) you might need to eat less food to make sure that you are still around a 500-calorie deficit to ensure you are burning fat.

For example, Jackie was always a little overweight and her body composition always stayed the same. Then she decided to start running and weight training every day, while eating the same number of calories (her maintenance level).

She started loosing weight because she was creating a caloric deficit through exercise.

Jack also was a little overweight and decided to start eating a little less and moderately exercise a few time a week. Jack then saw he started to lose fat, as he was creating a caloric deficit through diet and exercise!

Bonus Fat Burning Tip: Track Your Calories (for a while)

Some people love counting calories, other hate it. I don’t recommend tracking your calories for the rest of your life but I do recommend it for a couple of weeks.

Tracking give you caloric awareness, so you have a general idea of the amount of calories you are eating in a day.

I would hate counting calories for every single meal, but I have a general idea and can add or subtract according to my goals. Just be aware and don’t eat things blindly.

Wrap up / take always:

    1. Be in a caloric deficit
    2. Do the math – determine what your maintenance level of calories is.
    3. Create that deficit through diet and exercise
    4. Track your calories for a while until you have a good understanding


If you would like FREE workouts posted every day, like the Schiller Fitness Facebook page here.

If you are someone who is busy and can’t seem to make time for your health and fitness goals, check out the Busy Body Plan here.SCHILLERFITNESS



Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

4 Comments on “The 3 Laws of Fat Loss

Leave a Reply

Your email address will not be published. Required fields are marked *