Introduction

In this article, we present valuable insights from five highly qualified nutrition experts about the most effective science-based strategies for losing body fat. We’ll discuss the fundamentals of fat loss, the importance of creating sustainable habits, and the role of supplements in achieving your goals.

Fat Loss Fundamentals with Dr. Eric Helms

Dr. Eric Helms emphasizes the importance of understanding the physiological aspect of fat loss. He outlines five keys for maximizing fat loss while preventing muscle loss:

• Establish an energy deficit by consuming fewer calories than needed to maintain weight.
• Engage in progressive resistance exercise to stimulate muscle retention.
• Ensure an appropriate size of the deficit, aiming for a 0.5-1.5% loss of body weight per week.
• Consume sufficient protein intake, ideally more than 2 grams per kg of body weight.
• Incorporate an appropriate volume of cardio, ideally no more than half the volume of resistance training.

Getting Ultra-Shredded with Cliff Wilson

Cliff Wilson, a renowned natural bodybuilding coach, explains that getting ultra-shredded for a competition is an extension of the same principles outlined by Dr. Helms. The key difference is the duration of the diet and the level of diligence required.

Dealing with Stubborn Fat

To lose stubborn fat, Wilson suggests building more muscle in the stubborn area and continuing to diet until the fat eventually comes off.

Sustainable Fat Loss with Sohee Lee

Sports nutritionist Sohee Lee highlights the importance of considering lifestyle and preferences when creating a fat loss plan. She emphasizes the need for repeatable habits and designing for laziness to make better dietary choices.

Weight Maintenance Strategies with Dr. Lane Norton

Dr. Lane Norton identifies the five most common weight maintenance strategies used by people who succeed in long-term weight loss:

• Practicing cognitive restraint.
• Regular self-monitoring, such as weighing regularly.
• Engaging in regular exercise.
• Utilizing structured programs.
• Valuing long-term data over short-term satisfaction (low recency).

Fat Burners and Supplements with Dr. Eric Trexler

Dr. Eric Trexler explains that while many fat burners and supplements are marketed for fat loss, most have flaws or lack strong evidence. He recommends focusing on supplements that can support overall health and performance during a fat loss phase, such as creatine monohydrate, whey protein, fish oil, and a multivitamin.

Conclusion

In summary, the key takeaways for effective and sustainable fat loss include understanding the fundamentals, creating sustainable habits, and focusing on overall health and performance rather than relying on fat-burning supplements. By following the advice from these nutrition experts and tailoring your approach to suit your individual needs and preferences, you’ll be well on your way to achieving your fat loss goals.