If you’ve ever felt overwhelmed by conflicting weight loss advice, you’re not alone. Fad diets, trendy workout routines, and quick-fix solutions often create more confusion than clarity. But the truth is, weight loss comes down to a few fundamental principles—ones that are backed by science and proven to work.
At Reformed Fitness, we believe in a simple, sustainable approach to weight loss. No crash diets. No gimmicks. Just six key rules that, when followed consistently, will help you achieve long-term success.
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Rule #1: Maintain a Calorie Deficit
You can eat clean, train hard, and still not see results if you’re not consuming fewer calories than you burn. The ONLY way that your body loses weight is by burning more calories than we consume in a given day regardless of what those calories are made of. The only reason any diet ever works is because it restricts your total caloric intake. Many people have great results cutting out whole food types or food groups... in reality they're just cutting out excess calories.
In theory you can eat exclusively fast food while still getting in the best shape of your life. Now let's be clear we are not advising you to eat fast food especially not exclusively. A balanced diet is far better for your overall health and longevity however the point is that what you are eating matters far less than how much you are eating. When it comes to weight loss alone how much you're eating compared to how much you are burning is the only thing that matters.
In order to be in a caloric deficit you need to know two things:
- How many calories you burn in a day.
- How many calories you eat in a day.
Figuring out your Total Daily Energy Expenditure (TDEE)
Your total daily energy expenditure (TDEE) is simply how many total calories you burn in a day. TDEE is made up of your Resting Metabolic Rate (RMR, how many calories you would burn if you didn't move at all in a day) and your activity level (exercise and otherwise). Your TDEE gives you the estimated number of calories you need to maintain your current weight. Eating below your TDEE will cause you to lose weight and eating above your TDEE will cause you to gain weight.
There are a few ways to figure out your TDEE:
- Body composition scan - most body composition scans will include your RMR. From here you can use a simply activity level estimate to calculate your TDEE.
- Sedentary (little to no exercise): RMR x 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55'
- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
- Super active (very hard exercise & physical job or 2x training): BMR x 1.9
2. National Academy of Sports Medicine TDEE Calculator
How Much Are You Actually Eating Each Day?
One of the biggest mistakes people make is thinking that simply "eating clean" or "eating healthy" is the ticket to weight loss. That leaves them frustrated when they "eat healthy" but don't lose weight. The problem is that while they may be eating healthy foods they are still eating the same amount of calories as they are burning. Again, when it comes to weight loss alone how much you're eating compared to how much you are burning is the only thing that matters.
Knowing how many calories you typically burn is the first step, now it's time to make sure you eat less than that! The clients that we see have the most are the ones who diligently track what they eat and drink... it's not a prerequisite to weight loss but staring at what you've ate the past 7 days is a heck of an accountability partner and it'll help you learn about your dieting habits!
You calorie goal should be 300-500 calories below your TDEE for the most efficient and sustainable results. Keep in mind that this is an average amount per day over the course of a week. Your diet needs to be flexible if you're going to maintain it forever! Don't stress about days that are higher than others... simply eat less calories the following day(s) to bring your average back to your goal.
Tips For Maintaining A Caloric Deficit
✅ Focus on protein-rich, filling meals (we’ll cover this tomorrow)
✅ Use portion control, not starvation
✅ Stay consistent—small changes compound over time.
Rule #2: Prioritize Protein Intake
One of the most common mistakes in weight loss is not eating enough protein. If you’re cutting calories but neglecting protein, you’ll likely lose muscle along with fat. Losing weight isn’t just about seeing a lower number on the scale—it’s about improving your body composition.
Protein plays a crucial role in keeping you full, supporting muscle retention, and even boosting your metabolism. Your body burns more calories digesting protein than it does digesting carbs or fat, making it the most metabolically active macronutrient.
So how much should you eat? A good rule of thumb is to consume between 0.7 to 1.0 grams of protein per pound of body weight daily. That means if you weigh 180 pounds, you should aim for at least 126–180 grams of protein.
Hitting that goal might sound daunting, but it’s easier when you structure your meals around high-quality protein sources like lean meats, fish, eggs, Greek yogurt, and legumes. Even a protein shake can be a helpful tool if you struggle to get enough through whole foods. Prioritizing protein doesn’t mean you need to eat plain chicken breast at every meal—it just means ensuring each meal includes a solid protein source to keep hunger in check and muscle intact.
Rule #3: Eat Enough Fiber
If you’ve ever tried to diet but found yourself constantly hungry, you’re not alone. Hunger is one of the biggest obstacles to sustainable weight loss, and this is where fiber comes in.
Unlike simple carbs that digest quickly and leave you hungry soon after, fiber slows digestion, keeping you fuller for longer. It also stabilizes blood sugar levels, reducing cravings and preventing energy crashes.
Most people don’t eat nearly enough fiber. The recommended daily intake is 25 grams for women and 35 grams for men, yet the average diet falls far short of this. The best way to increase fiber intake is to build meals around whole, nutrient-dense foods like vegetables, fruits, whole grains, and legumes.
Think about how different you feel after eating a sugary cereal compared to a bowl of oatmeal with berries and nuts. The first might leave you starving an hour later, while the latter keeps you satisfied for hours. That’s the power of fiber—it helps you stay full without adding extra calories.
If you’re increasing fiber intake, do it gradually and pair it with plenty of water to avoid digestive discomfort. Small changes, like swapping white rice for brown rice or adding a handful of chia seeds to your yogurt, can make a significant difference over time.
Rule #4: Get 7+ Hours of Sleep Every Night
Ask most people about weight loss, and they’ll talk about diet and exercise. But what happens when you don’t get enough sleep? Poor sleep doesn’t just make you feel tired—it disrupts your hormones, making weight loss significantly harder.
When you don’t sleep enough, your body increases levels of ghrelin, the hormone that signals hunger, while decreasing leptin, the hormone that tells you you’re full. The result? You wake up craving high-calorie, sugary foods and feel hungrier throughout the day.
Beyond cravings, poor sleep slows metabolism and reduces willpower, making it harder to stay on track with your diet and workouts. If you’re averaging fewer than seven hours per night, you’re working against your own progress.
It’s not just about total sleep duration—consistency matters just as much. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, improving sleep quality and energy levels.
If you struggle with sleep, start by creating a nighttime routine:
- Avoid screens an hour before bed
- Keep your room dark and cool
- Cut back on caffeine in the afternoon
- Set a consistent bedtime
Quality sleep isn’t a luxury—it’s a necessity for fat loss and overall health.
Rule #5: Move More Throughout the Day
Most people think of exercise as their primary way to burn calories, but what you do outside the gym matters just as much—if not more. The calories you burn through daily movement, known as Non-Exercise Activity Thermogenesis (NEAT), play a significant role in fat loss.
You don’t need to spend hours on a treadmill, but increasing your daily step count can make a huge difference. Aiming for 7,500 steps per day is a realistic and effective target for most people. It’s not just about burning calories—it’s about improving overall activity levels and reducing sedentary time.
Consider this: Someone who lifts weights for an hour but spends the rest of the day sitting burns fewer calories than someone who takes breaks to walk, stands while working, and moves consistently throughout the day. Small habits—like taking the stairs instead of the elevator, parking farther away, or setting reminders to stand up and stretch—add up over time.
The goal isn’t to obsessively count every step but to make movement a natural part of your lifestyle. Walking after meals, pacing during phone calls, or taking an evening stroll are simple ways to increase your activity level without feeling like you’re forcing in extra cardio.
Rule #6: Strength Train 2-3 Times Per Week
If you’re serious about fat loss, lifting weights needs to be a priority. Strength training is often overlooked in favor of cardio, but it’s far more effective for long-term weight management.
The reason? When you diet without strength training, you risk losing muscle mass along with fat. This leads to a slower metabolism and makes it easier to regain weight later. Strength training preserves muscle, keeping your metabolism high even as you lose fat.
You don’t need to train every day to see results. Two to three full-body strength workouts per week are enough to build muscle, improve strength, and enhance fat loss. Compound movements like squats, deadlifts, lunges, push-ups, and rows should form the foundation of your workouts.
Not only does strength training help with weight loss, but it also improves overall health, prevents injuries, and enhances physical performance. The goal isn’t just to lose weight—it’s to build a body that’s strong, resilient, and capable.
Final Thoughts: Keep It Simple, Stay Consistent
Weight loss doesn’t have to be complicated. Forget fad diets and focus on these six core principles:
1️⃣ Maintain a caloric deficit
2️⃣ Prioritize protein intake
3️⃣ Eat enough fiber
4️⃣ Get 7+ hours of sleep
5️⃣ Move 7,500+ steps daily
6️⃣ Strength train 2–3 times per week
Need Help With Your Fitness Plan?
At Reformed Fitness, we help busy professionals lose fat, build strength, and stay consistent—without extreme diets or hours in the gym.
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