The Fat Loss Formula That Actually Lasts (How to Combine Strength Training and Nutrition for Real Results)
Habit of the Week #6 | Your Daily Habit Challenge: Lift weights 2-3 Times This Week
If you want to lose fat, feel strong, and stay that way long-term — There’s a simple formula that makes it possible, and once you understand it, you’ll never have to start over again.
That’s not an exaggeration.
When you know exactly how to train your body for fat loss and how to eat to sustain it, you’ll stop spinning your wheels and finally feel in control again.
But here’s the part most people get wrong:
We live in a world obsessed with quick fixes — detoxes, crash diets, and “instant” results.
But that’s not how your body works… and it’s definitely not how lasting fat loss happens.
The truth is, it took months (or years) for your metabolism, energy, and habits to end up where they are now.
So real change takes time.
BUT… it’s absolutely worth it.
Because when you do it right, you never have to start over again.
That’s exactly what I teach my clients.
Here’s how it works👇🏻
Lifting weights changes your body.
Nutrition reveals those changes.
When you combine the two, everything finally clicks.
You stop guessing what to eat.
You stop wondering why the scale won’t budge.
You start seeing real, sustainable results.
STEP 1: CREATE A CALORIE DEFICIT THAT FITS YOUR LIFE
You’ve probably heard “calories in vs. calories out” a thousand times but how you create that deficit matters most.
If your plan relies on skipping meals, cutting carbs, or overtraining, your body fights back.
You lose energy, muscle, and motivation.
The goal isn’t to eat less.
It’s to eat better.
That means:
Eating balanced meals that keep you satisfied
Strength training to maintain muscle while in a deficit
Tracking loosely or using portion awareness, not perfection
If your plan leaves you constantly hungry or tired, it’s not working for you.
STEP 2: PRIORITIZE PROTEIN
Protein is your body’s best fat-loss ally.
It helps you build muscle, stay full, and keep your metabolism strong.
Aim for one palm-sized portion at every meal.
Simple options include:
Eggs, Greek yogurt, or cottage cheese
Chicken, fish, or tofu
Lean beef or beans
Protein shakes when you’re busy
When in doubt, add protein.
STEP 3: FOLLOW THE 80/20 RULE
Strict diets might work fast — but they never last.
That’s why I teach the 80/20 approach:
80% of your meals come from nutrient-dense foods
20% come from foods you love
You can enjoy pizza, wine, or dessert and still lose fat.
Sustainable fat loss isn’t about restriction. It’s about balance.
Because when you stop labeling foods as “good” or “bad,” guilt disappears — and consistency becomes easier.
STEP 4: FUEL YOUR WORKOUTS
You don’t need to “earn” your food — you need to fuel your training.
Before lifting: carbs + protein (like oats with protein powder or a banana with peanut butter)
After lifting: protein + carbs (like eggs with toast or chicken with rice)
You’ll feel stronger, recover faster, and see better results.
STEP 5: HYDRATE & MANAGE STRESS
Hydration and recovery often make or break progress.
Aim for half your body weight in ounces of water daily.
Walk, rest, and sleep well.
Because no nutrition plan works if your stress is always maxed out.
STEP 6: STOP OBSESSING OVER NUMBERS
You don’t need to track every calorie forever.
What matters is awareness:
Are you eating foods that satisfy you?
Do you have energy?
Are you recovering from workouts?
If yes — you’re doing it right.
When your nutrition supports your lifting, fat loss becomes effortless.
THE REAL FORMULA FOR SUSTAINABLE FAT LOSS
Lift 2–3x per week → build and maintain lean muscle
Eat balanced, high-protein meals → fuel recovery
Stay in a gentle calorie deficit → lose fat sustainably
Move daily → support metabolism and stress relief
When you combine these habits, your body works for you — not against you.
You stop chasing “perfect.”
You start living strong, healthy, and confident.
So If you’re tired of guessing and ready to make fat loss simple, the next step is easy.
👉 Reply back to this email with the word “READY” and we can discruss whether us working together would be a good idea or not.
If so, we’ll build you a personal fat loss plan thats going to fit your life and actually lasts.
Much love,
Coach Anthony
Wanna work with me 1-on-1? Dm me the word “READY” below👇🏻