Losing fat isn’t about luck or “good genetics.” It’s science: your body responds to precise mechanisms linked to nutrition, physical activity, and metabolism. Yet, many people exhaust themselves at the gym, jump from diet to diet, and end up frustrated because the results never come.

The good news? Fat loss doesn’t have to be complicated when you apply the right levers. And even better  these levers are backed by scientific research. In this article, I’ll share with you the 5 essential pillars, ranked from most important to least, with practical, easy-to-apply advice.

Create a Caloric Deficit

This is the foundation, the golden rule, the final boss.
No matter how much you sweat at the gym or how many steps you take: if you consume more calories than you burn, you won’t lose fat.

How do you know how much to eat?

• Calculate your basal metabolic rate (using apps like Yazio, MyFitnessPal, etc.).
• Add your activity level (workout sessions, walking, physical job).
• From there, create a 15–20% calorie deficit.
   

Warning: don’t go extreme. To burn 1 kg (2.2 lbs) of fat, you need a deficit of around 7700 calories (Hall et al., The Lancet, 2011). Cutting everything at once almost always leads to failure.

Concrete example: if you burn 2200 calories/day, aim for 1800–1900. That’s enough to trigger fat loss without starving yourself.

Eat Enough Protein

Protein is your number one ally: it builds muscle and increases your metabolism. On top of that, it’s more satiating than carbs or fats (Westerterp-Plantenga, Am J Clin Nutr, 2006).

The right amount: 1.6–2.2 g of protein per kilo of body weight.
Example: if you weigh 70 kg → between 110 and 150 g per day.

Concrete example:

• 2 eggs = 12 g
• 150 g chicken breast = 30 g
• 1 scoop of whey protein = 20–25 g
   

Hitting your daily target is easier than it looks.

Do Cardio (Especially Walking)

You don’t need to run a marathon. Walking is an underrated weapon: it’s accessible, not too tiring, and surprisingly effective at burning calories.

Aim for 5000 to 10,000 steps/day, and increase gradually.

Research shows that regular walking not only supports fat loss but also improves cardiovascular health (Murtagh et al., Sports Med, 2015).

Concrete example: 10,000 steps = about 1.5 hours of walking spread throughout your day. Get off the bus one stop early, take the stairs, or walk during phone calls.

Eat Enough Fiber

Fiber is one of the most underrated fat-loss tools. It:

• improves digestion,
• regulates blood sugar (fewer cravings),
• increases satiety,
• lowers inflammation,
• reduces cardiovascular risk (Slavin, Nutrients, 2013).

Daily recommendations:

• Women: 20 g minimum
• Men: 25–30 g

Concrete example:

• 1 apple = 4 g
• 1 cup of lentils = 10 g
• 50 g rolled oats = 8 g

With a little planning, hitting your fiber goal is easy.

Strength Training

Cardio burns calories, but lifting weights transforms your body. Every kilo of muscle you gain increases the number of calories you burn at rest (Wolfe, J Am Coll Nutr, 2006).

Aim for 3–4 sessions per week, at least 30 minutes each.
Focus on compound movements: squats, bench press, pull-ups, deadlifts.

Concrete example: gaining 2–3 kg (4–6 lbs) of muscle = burning 100–150 more calories per day, without doing anything extra.

If you’re struggling to lose fat, it’s not because you have “bad genetics” or that your body is “resisting.” It’s simply because one or more of these pillars is missing.

Start with a reasonable calorie deficit, eat enough protein, walk daily, add fiber, and strength train. Apply these 5 levers consistently, and results will inevitably follow.