The Simple Fat Loss Plan: 3 Easy Steps to Get Started
- John Stein
- Jul 6
- 6 min read
Tired of confusing diets, extreme workouts, or trendy plans like carnivore or Orangetheory that promise quick results but leave you overwhelmed? You’re not alone. Many fat loss plans make you change a whole lifestyle overnight. When I wanted to lose fat, I searched for an easy weight loss plan that let me make gradual changes while seeing real progress—without flipping my life upside down. Most people in the fitness industry sell complexity because it keeps you coming back for more when you don’t succeed. It keeps you guessing about what you have to do to make progress. They want to sell you the “next best program that will finally get you the results you have been looking for”, but still leaves you where you started.This simple fat loss plan cuts through the noise with three straightforward steps—Exercise, Nutrition, and Sleep—that anyone can follow to achieve lasting results.
The thing is, if you really look at these fat loss programs, they all have the same basic principles behind them. When you sift through all the basic information from all these programs, you can break it down into three main areas: Exercise, Nutrition, and Sleep. If you can master these 3 areas it is almost impossible not to achieve your fat loss goals.
EXERCISE: Move More for Fat Loss
You don’t need hours in the gym to lose fat. A simple fat loss exercise plan starts with one goal: move more. If you’re going from desk to car to couch daily, adding small bursts of activity can transform your health and kickstart weight loss.
Why Movement Matters
Every step counts. Increasing your daily activity—whether it’s walking, playing with your kids, or trying a quick workout—lowers blood pressure, boosts energy, and speeds up fat loss. Start with what you can do consistently, and build from there. A 2022 study in Diabetes, Obesity, and Metabolism found that increasing daily steps by 2,000 can lead to significant fat loss over 12 weeks.
How to Increase Steps
Grab a pedometer or use a free app like Google Fit to track your steps. The average person takes 4,000-5,000 steps daily. Aim to add 2,000-3,000 steps to see results Here are some great ideas to get you moving:
Take a 10 minute walk during lunch (1,000+ steps)
Walk around while on the telephone (500-1000 steps per call)
Run around and play with your kids for 15 minutes
Try a 10-20 minute walk in the morning before work or after dinner to boost your mood and sleep
Visit the gym 2-4 times per week for a 30 minute session
Follow a quick 10 minute workout at home
The list can go on forever but the main idea is that the more you move the better you will feel and the faster you will get the results you want. I know the gym and working out can seem scary and impossible at the start, but it doesn’t have to be. Every little bit of movement counts. Even just 10-30 minutes of more movement per day can bring dramatic results.
Start with what you can consistently do then add from there. Whether it is walking, a bodyweight workout, or a yoga session, it does not matter because some movement is infinitely better than no movement at all.
Here are a couple of workouts that you can do at the gym or in your home:
10-Minute Beginner Bodyweight CircuitDo each move for 30 seconds, rest 30 seconds, repeat 3 times:
Bodyweight Squats: Stand, lower hips to knee level, stand up.
Modified Push-Ups: From knees, lower chest to floor, push up.
Walking Lunges: Step forward, lower back knee, alternate legs.
Plank Hold: Hold a plank on your forearms for 30 seconds.
A full body workout that can be done with just 1 set of dumbbells.
A 3 circuit workout that can be done at home with some resistance bands and door anchors
NUTRITION: Calorie Deficit for Fat Loss
A calorie deficit for fat loss is the cornerstone of any simple nutrition for weight loss plan. If you burn more calories than you eat, your body taps into fat stores—making progress almost guaranteed. A 2018 study in The Lancet confirms that a consistent calorie deficit drives sustainable weight loss. Here’s how to start with two easy steps: calculate your calorie target and track your food.
Why a Calorie Deficit Matters
Eating fewer calories than your body needs forces it to use stored fat for energy. Protein, carbs, and fats all play a role—protein preserves muscle, while carbs and fats keep you energized. Focus on balanced meals to stay satisfied while losing fat.
How to Calculate Your Calories:
The simplest way to do this is to do 10-12 x your body weight. This gives you a good rough estimate of how many calories you should be in order to be in a calorie deficit. Now if you want to get more complicated shoot me an email and I will use my calorie and macro calculator to give you more exact estimates.
Keep it simple if this is your first time tracking calories. Look to track consistently and see how much you are eating. Give yourself time, get experience, and experiment to see what makes you feel your best.
Tips for Easy Calorie Tracking:
Technology has made this a much easier process: download an app like MacrosFirst or Mike’s Macros and scan/search the food you are eating. These apps have databases filled with tons of food that has already been tracked. Just search for the food you want to track or input a new food. The best part is it will remember foods you eat frequently making it that much easier. You can also create recipes in these apps so you can track some of your most frequent meals that you cook at home. Start with these tips:
Log every bite: Even small snacks add up
Use a food scale: Avoid underestimating portions
Don’t skip meals: Can lead to overeating later in the day
Over time this makes the process only take 10 minutes per day. You don’t have to make it any more complicated than that. Give yourself time to learn this skill and it becomes easier and easier over time. Figure out your calories, track your calories, then get results.
SLEEP: Improve Sleep for Fat Loss
Sleep is a secret weapon for fat loss. A better sleep for fat loss approach isn’t just about getting 7-9 hours—it’s about quality rest to recharge your body and mind. Everyone's a little bit different so find the amount of sleep that makes you feel the best and the amount that is available to do. What most people don’t tell you is that it is just as important to have a good quality of sleep. I bet there have been weeks where you have slept 7-9 hours but still felt completely exhausted. A reason for that might have been that you were having poor quality of sleep.By improving your sleep quality for weight loss, you’ll have more energy to crush your goals.
Why Sleep Boosts Fat Loss
Poor sleep messes with hunger hormones like ghrelin and leptin, making you crave junk food. Quality rest regulates these hormones, supports recovery from exercise (see our Exercise Tips), and keeps you motivated. Even if you’re short on time, better sleep quality can make a big difference.
How to Improve Sleep Quality
To get a better quality of sleep you have to set yourself up for a great night's sleep. Here are some things to do before bed to get you, your body, and your sleeping space ready for some zzzs:
Stop drinking caffeine at 3pm: Caffeine will still be in your body by the time you go to bed making you have a very restless sleep.
Limit screen time before bed: The screen tricks your mind into thinking it is daytime making it harder to get to sleep and stay asleep. Stop doomscrolling and put down the phone. Try reading a good book or journaling before bed instead
Create your mole hole: Keep your bedroom dark (use blackout curtains), cool (60-67°F), and quiet (try earplugs or noise machine).
Avoid alcohol: It disrupts deep sleep, even if it helps you doze off.
Following these three tips will help set you up for some high quality sleep leaving you more energy to crush each day. Plus, if you are limited to how many hours you can get regularly, improving your quality of sleep will leave you feeling more rested even with the limited quantity.
Start Your Simple Fat Loss Plan Today!
BAM!! That’s it—your simple fat loss plan boils down to three easy steps: move more, eat in a calorie deficit, and improve your sleep. No complicated diets or extreme workouts needed
You don’t need to overhaul your life overnight. Start small—take a 10-minute walk, log one meal, or dim your lights tonight. These simple weight loss tips build momentum, and before you know it, you’ll be closer to your fat loss goals.
If you need help implementing these actions into your life, fill our goal form and let's hop on a quick call to talk about your goals and how to achieve them!
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