How to Lose Body Fat (For Good)

Updated: Sep 17, 2019

If you think you’re “doing everything right,” struggling to lose body fat can be demoralizing. Instead of throwing in the towel, though, it’s important to start troubleshooting. I’m going to show you how to lose body fat for good by looking at 11 important factors. Let’s take a look…


Most of the people I work with have years of struggle under their belts. They can lose some body fat, but they can never make it all the way to their goal. Either they stall out, or rebound, or both.


That’s because losing body fat and losing body fat sustainably are two separate things. Here are 11 variables that you need to investigate if you want to lose body fat for good.

I’ve linked to a bunch of additional resources as well. And, of course, if you want help with this you should check out our guided programs.


Alright, here are the 11 reasons you might be struggling to lose body fat and how to fix them…


1) You Struggle To Lose Body Fat Because You Don’t Eat Real Food.


99.9% of the emails I receive start out like this: “I’m eating healthy and exercising, but I’m still not reaching my goals!”

It’s a running joke around here. Everyone is struggling, but everyone is also eating healthy.


Except they aren’t


This jives with research reported in NPR: 75 Percent of Americans Say They Eat Healthy

Despite Evidence To The Contrary.


Why is this happening? Because our mainstream understanding of “healthy eating” has been grossly manipulated. What we believe is healthy, is not healthy.


For example, if you think any of the following is healthy, you’ve been operating with bad advice:


+ Low fat foods.


+ Low calorie processed foods.


+ Substitute sugars.


+ Margarine.


+ “Heart healthy” vegetable and seed oils.


+ Cereal grains & whole grains.


What should you be doing?


Taking a nourishment-focused approach. And the best way to do that is by eating real food.


Things that were previously alive and that are minimally processed.


This is always the foundation for which to start from.

2) You Struggle To Lose Body Fat Because You Consume Way More Sugar And Starch Than You Think You Do.


Let’s get something out of the way before we continue. Sugar is not evil. Neither is starch.


Neither are carbohydrates.


One of the biggest mistakes people make when “eating healthy,” though, is too much sugar consumption.


Sure, you’re avoiding the obvious sources of sugar. But, you’re consuming lots of hidden sugars.


Obvious Sugars: Table sugar, donuts, cakes, soda, candy, etc.


Hidden Sugars: Starches, almost all processed foods (currently there’s about 80,000 to choose from), fruit juices, milk, and grains.


I had a female client who told me:

She’s “doing everything right.” She’s relying on that official FDA food label on the package to make her calculations. The only thing missing from her life is RESULTS.


The reason there are no results is because she’s underestimating her sugar consumption. A serving of Cheerios might have one gram of sugar, but Cheerios are pure starch. Starch gets converted to sugar in the body almost immediately.


I told her, “You can eat a bowl of Special K with no added sugar or you can eat a bowl of sugar with no added Special K, they’re not that different metabolically.”


I don’t care what the marketing on the front of the box says. I don’t care what the official FDA label on the back of the box says. I only care about what your body thinks.


To be successful, you must redefine what sugar means and adopt a new approach.


Take Action: Do you have an unhealthy relationship with sugar? With food in general? Take our free Emotional Eating Evaluation to find out. This assessment will show you the exact reasons you’ve been struggling.


3) You Struggle To Lose Body Fat Because You Don’t Move Your Body Enough.


Movement is important. The amount of sitting and stationary activity we do is off the charts.


It’s to the point that sedentary behavior is becoming pathological.


We used to live in a world that required physical movement. Now, we can get through our entire day without much physical activity at all. Hell, sometimes you can get through an entire week.


In the modern world, we have to be very intentional about our movement practice. If we aren’t intentional, it won’t happen.


There are two things you must do to collect enough “movement nutrition” each day:


1. Have a daily fitness practice.


2. Reduce general sedentary behavior.


If you have an unhealthy relationship with exercise, there might be a lot of resistance to the idea of a daily fitness practice. Instead of seeing exercise and movement as nutrition, you may see it as pain. You also might be doing a lot of things you may not enjoy.


We can fix that, though, so no worries.


As for #2, there are many day-to-day strategies for reducing sedentary behavior. That’s beyond the scope of this article, though. What’s most important is the daily fitness practice.

4) You Struggle To Lose Body Fat Because Your Sleep Sucks.


If you had a lose body fat puzzle, sleep would be a single piece that makes up close to 30% of that puzzle!


Yeah, it’s a big freakin’ piece.


Why is sleep so important? Because poor sleep affects almost every other aspect of nutrition, fitness, and health.


Let’s take a look at one example: hormone regulation.


Three nights of poor sleep can down-regulate leptin production by 20%. It can up-regulate ghrelin production by close to 30%. And it can make your insulin resistance mimic that of a type II diabetic.


In layman’s terms, poor sleep makes you less able to feel full, makes you hungrier, and makes you less efficient at managing blood sugar.


You can eat healthily & exercise all you want, but if your sleep isn’t dialed in you are wasting your time.


5) You Struggle To Lose Body Fat Because You’re Oblivious To How Much You Eat.


While calories matter, I’ve made it clear that counting calories is a bad strategy.


That doesn’t mean you aren’t overeating, though. If you’re struggling to lose body fat, there’s a good chance you are overeating.


The question is, why are you overeating when your body should be regulating your caloric intake for you? After all, the body is the best calculator there is.


Here are five potential reasons: