Fat loss

Lose fat. Diet does most of the work; lifting keeps it muscle-friendly.

Fat loss comes from eating less energy than you use. Lifting gives your muscles a reason to stay.

What drives it

• Calorie deficit. The main driver. See losing weight on eatgood.now, with sources.
• Protein. 1.2–1.6 g per kg of body weight a day [1].
• Keep lifting. Keep the weights as heavy as you can with good form.
• Track your waist, not just the scale. The body fat calculator turns a few tape measurements into a body fat estimate, so you can see fat coming off while muscle stays.
• Walk. See daily walking and walks after meals. 150 minutes of moderate activity a week [2].

Rep ranges

8–15 reps, 2–4 sets, 1–1½ minutes of rest. These keep sessions short; they’re a practical choice, not a fat-burning zone.

The program

Fat loss program

Full body 3 days a week with shorter rests, to pair with eating a bit less and walking more.

General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor before starting.