05/29/2026
Fat loss feels hard until you understand this one rule.
Fat loss is actually very simple.
It’s just basic math... and the sooner you start treating it as such, the better your results.
Think about it this way 👇🏾
1 pound of fat = 3,500 calories.
So say your goal is to lose 2 pounds per week…
Then you need will a 7,000 calorie deficit across the whole week.
Here’s a realistic way to break that down: 👇🏾
1️⃣ Cardio
200 calories burned per day with cardio = 1,400 per week
2️⃣ Steps
10,000 steps = 300-500 calories... let’s say average of 400 calories.
7 days = 2,800 calories per week
3️⃣ Weight training
Each workout burns about 350 calories
4 sessions per week = 1,400 calories
From movement alone:
1,400 + 2,800 + 1,400 = 5,600 calories per week
That means you only need to account for an additional -1,400 calories left to hit -7,000.
The easiest way to accomplish this would be from food!
1,400 / 7 days = 200 calories per day
That’s as simple as:
👉🏾 smaller portions
👉🏾 eliminating snacking
👉🏾 swapping out sugary drinks for a low calorie options
Add everything together = 7,000 calories per week
Meaning 2 pounds of fat lost.
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Fat loss is very simple, the ex*****on is where it gets difficult!
Most people know they need to workout & eat healthy, but don’t have any systems in place to make it easy to be consistent.
The right system takes into account your goals, schedule, nutritional preferences, accessibility to equipment and more.
You do NOT need to be in the gym 7x a week to see results.
You do NOT have to train like Mr. Incredible to see results.
You just need to work smart and be consistent.
This is how my clients are able to lose 15-30 lbs in 3 month intervals consistently while eating MORE and training LESS.
Want me to help you drop 15-30 lbs and get rid of that stubborn belly fat?
DM me “READY” for a custom plan!
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