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The sun is blazing, the pool is refreshingly cool, you’ve got a beer in your hand and the smell of barbecue is in the air. Life is good! But then you catch a glimpse of your belly and the vibe is gone: Once again, the summer body didn’t happen. In this post, I’ll explain how fat loss really works, so you can finally make real progress and stop falling for diet hypes once and for all.

This article is mainly aimed at new readers who aren’t yet familiar with the basics, are looking for an easy-to-understand introduction, and are ready to finally get things moving in the right direction.

What Body Positivity Doesn't Mean

Let me say this first. You are not worth any less just because you are overweight. No one should define themselves by their appearance or let a number on the scale ruin their mood. Everyone has the right to feel good in their own body.

But we have to be honest. Being dangerously overweight should not be sugarcoated or presented as something to strive for. That’s dangerous, because it turns a state that comes with serious risks like diabetes, cardiovascular issues, or joint problems into the new normal.

This is why we should stop glorifying unhealthy behavior in the name of self-love. Real self-love means taking responsibility for your body and your health.

Body positivity should be about things you cannot simply change. That includes things like a big nose, short stature or other natural features. But being overweight is not something you are powerless against. It is something you can do something about. And that is exactly where I want to support you.

When Is the Ideal Time to Start?

If you are currently unhappy with your weight, accept that it will not change overnight. And do not let that get you down. There is no point in drowning in self-pity, skipping meals, and sulking in the corner with a plate of salad.

You have probably heard the saying, "Summer bodies are made in winter." And yes, depending on your starting weight and body fat percentage, there is actually some truth to that. The only problem is that during winter, when you are wrapped up in cozy sweaters, getting ready for summer is usually the last thing on your mind. And let’s be honest, Christmas cookies are pretty amazing too.

The truth is this. The best time to start was yesterday. The next best time is today, right now. And no, not with some extreme crash diet that might work if done perfectly, but usually ends in frustration when the basics are not fully understood.

First, you need to understand how energy expenditure and calorie intake really work. Once you get that concept, you will be able to manage your diet much more effectively in the long run.

Energy In vs. Energy Out

Nutrition and how the body works is actually pretty simple. The body uses up energy throughout the day, and we provide it again through nutrition. 

• If we take in more energy than we use, the body stores the excess as fat and, if you do strength training, also as muscle mass. 

• If we take in exactly as much energy as we use, our weight stays the same.

• If we take in less energy than we use, the body starts breaking down fat and muscle.

Of course, we do not want to lose muscle, and thankfully, that can be prevented. But first, let’s look at how to calculate your energy needs.

The first step is figuring out how much energy your body actually uses. Based on that, you can then determine the right amount of energy to take in.

Your total energy expenditure is influenced by several factors, like your biological sex, height, weight, and most importantly, how active your daily life is. Your individual metabolism also plays a role. But in the end, it always comes down to this: If you want to lose weight, you need to consume less energy than you use.

You can calculate your TDEE (Total Daily Energy Expenditure) with my tool here: Calorie Expenditure Calculator 

Once you know your personal TDEE, you have a solid estimate to work with. Let’s say your TDEE is 2500 kcal. That means you will maintain your current weight if you eat around 2500 kcal per day. To lose 1 kg of body fat, you need to create a total deficit of about 7000 kcal.

So if you eat 2400 kcal per day, you would lose roughly 0.1 kg of fat per week. At 2000 kcal per day, it would be around 0.5 kg per week. And if you go down to 1500 kcal daily, you would be saving about 1000 kcal each day and could lose around 1 kg of fat per week.

And that is just the fat loss we are talking about. Your total weight loss will be even greater, especially at the beginning of a diet, since your body will also lose water and glycogen. Once the diet ends, the scale might go up again slightly. But don’t let that discourage you, because just like in the beginning, that extra weight is not fat.

With your TDEE and your chosen calorie intake, you can now use my Diet Progress Calculator to figure out how long it will take you to reach your goal. Just keep in mind that your calculated TDEE is only an estimate. Your actual energy needs fluctuate from day to day, and calorie labels on foods or in apps are often inaccurate. If you are not tracking your intake precisely, meaning weighing your food and logging everything carefully, it is easy to miscalculate by several hundred kilocalories.

Macronutrients

Taking in less energy than you use, it’s that simple, and you will lose weight successfully. The energy we get from food, measured in kilocalories, comes from three macronutrients: protein (4 kcal per gram), fat (9 kcal per gram) and carbohydrates (4 kcal per gram). To create a calorie deficit, you always cut back on one or more of these macronutrients.

All macronutrients matter for your body, but if you want to keep your muscle while dieting, protein is the one you really need to focus on. So you shouldn’t cut back on this macronutrient, but rather increase it. 

Ideally, focus on a protein-rich diet to preserve muscle mass while losing weight. Protein also helps you feel fuller for longer. Make sure to get more than 2 grams of protein per kilogram of body weight per day when cutting, as somewhere between 2.3 and 3 grams is usually ideal.

Good sources of protein are lean meats like chicken or beef, fish, eggs, low-fat quark, Greek yogurt, tofu, legumes such as lentils and beans, and protein powder as a quick supplement when needed.

Cutting calories makes sense only when reducing fat and carbohydrates. But that doesn’t mean these two macronutrients are useless. Fat is important because it provides essential fatty acids your body can’t make itself, it helps absorb fat-soluble vitamins and supports hormone balance. Carbohydrates are also important since they are the preferred energy source for your brain and muscles, and especially during intense training sessions you don’t want to miss them.

Whether you cut more carbs or more fat in your diet is totally up to you. You can even choose one approach one day and the other the next, because there is no method that is always better or worse. Even if your buddy Mike or Uncle Bob swear by a certain way that worked great for them, you can safely ignore it.

Eat in the way that works best for you personally, make sure to stay in a calorie deficit and get enough protein, and you will lose weight successfully.

How to split your macros optimally and make sure you get enough protein, you can calculate here: Macronutrient Distribution Calculator 

What About Vitamins and Minerals?

In theory, you could spend the whole day drinking just a few protein shakes and then enjoy pizza and fries in the evening. As long as you stay in a calorie deficit you will lose weight, that much we know by now.

Still, you should make sure to include some greens in your diet. If you're not getting enough vitamins and minerals over time, it can leave you feeling drained and put extra stress on your immune system.

The good thing is that lots of vegetables and some fruits are quite low in calories and can easily be snacked on throughout the day.

Or you can do it like me and prepare half a kilo of frozen vegetables with a low-calorie sauce and some spices for dinner. It tastes pretty good and fits into almost any calorie budget.

Why Counting Calories Makes Sense

Yes, I know, it can seem annoying to log every single little snack into a calorie tracking app. But still, I would personally recommend everyone to track their daily calorie intake at least for a certain period and also make sure to hit their personally set protein target. This is how you will be successful in the long run. So when you’re shopping, check the nutrition labels more often and pay close attention to what’s actually in your food. That’s the only way to get a real feel for how many calories certain things really have.

And the best part: You can easily include high-calorie treats like a chocolate donut or chips in your daily routine. As long as you stay in a calorie deficit, you will keep losing weight. When you’ve counted your calories for a few weeks and see the scale moving, you know you’re on the right track.

This basic understanding you develop will also help you later when you stop counting calories. You’ll naturally get a better sense of whether you’re above or below your needs. Once you’ve internalized that, managing your nutrition will become much easier and more relaxed.

You can read all the tips and what to watch out for when counting calories in my various articles for free.

But if you really don’t want to count calories at all, maybe my Easy Eating Guide is for you. It gives you a simple orientation about which foods tend to be higher or lower in calories, without having to count every single calorie. And don’t worry, like all the content on my website, this guide is completely free.

What About Exercise?

Theoretically, you don’t need to go to the gym or do cardio to lose weight. Sure, it increases the calories you expend a bit, but the real purpose of strength and cardio training lies elsewhere.

It helps you build and maintain muscle, supports your cardiovascular system, and improves your physical performance as well as your overall well-being. These are all things everyone needs to stay healthy, resilient, and full of energy in the long run.

But many make the mistake of trying to start everything at once. My tip: Focus first only on your nutrition if you want to lose weight. Once that’s solid, you can take the next step. Otherwise, everything might fail all at once.

But if you want to start exercising right away and are looking for the right tips and a fitting training plan from the start, then it’s best to check this out: Strength Training & Cardio Training 

And by the way: If you want to increase your calorie burn, it’s often much more effective to make your daily life more active instead of adding extra workout sessions. Simple things like walking, gardening, or tidying up your apartment significantly boost your energy expenditure.

And that’s it

That’s basically all you need to know at the start to successfully lose weight. Now that you understand how energy out and energy in work, once you have reached your goal, you can adjust your nutrition so you can maintain your weight in the long term.

Of course, your weight will still fluctuate a bit due to water, your cycle, or other natural factors. So aim for a tolerance of about ±2 kg and don’t stress over it. And if it ever goes up a bit more, just cut back on calories again. It’s really that simple.

Key takeaways:

• Everyone uses energy every day and takes in energy through food. To lose weight, you need to consume less energy than you expend (create a calorie deficit).

• No matter if you go low carb, low fat, or any other way - the bottom line for fat loss is always the calorie deficit.

• Set a daily calorie goal and track your eating regularly with an app. This helps you learn how calorie-dense foods really are.

• Make sure your calorie deficit isn’t too large, as this can increase the risk of giving up early.

• Make sure you get enough protein to preserve muscle and mainly lose fat while dieting.

• Plan treats intentionally. That way you can lose weight without giving up everything you like.

• Avoid liquid calories like sugary drinks as much as possible. Instead, go for water, unsweetened tea, or zero-calorie drinks. (And don't worry about sweeteners.)

• Eat enough vitamins and minerals, ideally from vegetables and fruit. This keeps you fit and makes sure your body works well even during a diet.

• Make your daily life more active: Walking, housework, or gardening increase your energy use and support your weight loss or let you enjoy more snacks.

• After a while, you’ll get good at estimating your calories even without counting.

• If things don’t go well or you gain a bit temporarily, don’t freak out. Just keep going, observe, and adjust your energy intake if needed.

• Exercise is important for your health, muscle preservation, and well-being, but it’s not mandatory for weight loss.

• Fat burners, carb blockers, or other supplements like that don’t work and won’t speed up your progress. Save your money.

• If you have questions, just write me: Contact . And if you want more knowledge about training and nutrition, check this out: Articles 

Closing Words

While I’m finishing this article, I’m just chilling on my garden lounger, sipping a cold beer and waiting for the lava stone plate on my charcoal grill to get really hot because I’m dieting too right now. I want to lose a few more kilos and I know exactly that the calorie deficit is the key and that’s how I make it work. 😎