What is the Quickest Way to Lose Fat as a Female: A Comprehensive Guide to Sustainable Results

What is the Quickest Way to Lose Fat as a Female: A Comprehensive Guide to Sustainable Results

You've probably asked yourself this question, especially after trying a diet that felt restrictive and didn't yield the lasting results you hoped for. I know I have. The desire to shed fat quickly is understandable, but the real challenge lies in finding a method that's not only effective but also sustainable for women. It’s not just about hopping on the latest trend; it's about understanding your body, its unique needs, and how to foster genuine, long-term health. The quickest way to lose fat as a female involves a strategic combination of a calorie-controlled, nutrient-dense diet, consistent and varied exercise, adequate sleep, and effective stress management. This isn't a magic bullet, but a holistic approach that respects your body’s physiology. Let's dive deep into what this truly means.

Understanding Female Physiology and Fat Loss

Before we even begin to discuss the "quickest" methods, it's crucial to acknowledge that a female body is physiologically different from a male body, and these differences significantly impact fat loss. Hormones, particularly estrogen and progesterone, play a substantial role in how women store and mobilize fat. Estrogen, for instance, tends to promote fat storage in areas like the hips, thighs, and buttocks, which are vital for reproductive health. This means that while men might see more uniform fat loss, women often experience a more nuanced and sometimes slower reduction in specific areas. Trying to force rapid, drastic changes can easily throw these delicate hormonal balances out of whack, leading to unintended consequences like menstrual irregularities, increased stress hormones, and even further fat storage in the long run. So, while we aim for efficiency, we must do so with a deep respect for our biological blueprint.

Furthermore, a woman's metabolism can be influenced by factors such as age, menstrual cycle phases, pregnancy, and menopause. These aren't just minor details; they are fundamental aspects that dictate how your body responds to diet and exercise. For example, during certain phases of the menstrual cycle, women might experience increased appetite or a greater tendency to retain water. Ignoring these natural fluctuations in favor of a rigid, one-size-fits-all approach is a recipe for frustration and potential setbacks. Therefore, the quickest way isn't necessarily the fastest, but the most intelligently designed to work *with* your body, not against it.

The Foundation: Strategic Nutrition for Fat Loss

When we talk about losing fat, diet is undeniably the cornerstone. You simply cannot out-exercise a bad diet. For women seeking the quickest way to lose fat, this means creating a consistent calorie deficit, but with a smart, sustainable approach to macronutrient and micronutrient intake.

Creating a Sustainable Calorie Deficit

A calorie deficit is essential for fat loss. To lose approximately one pound of fat, you need to be in a deficit of about 3,500 calories. This sounds straightforward, but for women, the deficit needs to be carefully calibrated. A deficit that is too large can be detrimental. It can lead to muscle loss, a significant slowdown in metabolism (adaptive thermogenesis), fatigue, hormonal imbalances, and nutrient deficiencies. My personal experience has taught me that drastic calorie cuts leave me feeling drained and irritable, often leading to rebound overeating. Instead, a moderate deficit of 300-500 calories per day is generally recommended. This allows for a fat loss of roughly 0.5 to 1 pound per week, which is considered healthy and sustainable.

How to Calculate Your Calorie Needs:

Calculate Your Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest. You can use online calculators or formulas like the Mifflin-St Jeor equation: For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161 Determine Your Total Daily Energy Expenditure (TDEE): Multiply your BMR by an activity factor that reflects your lifestyle. Sedentary (little to no exercise): BMR × 1.2 Lightly active (exercise 1-3 days/week): BMR × 1.375 Moderately active (exercise 3-5 days/week): BMR × 1.55 Very active (exercise 6-7 days/week): BMR × 1.725 Extra active (very intense exercise daily, or physical job): BMR × 1.9 Create Your Calorie Deficit: Subtract 300-500 calories from your TDEE. This is your target daily calorie intake for fat loss.

Example: A 30-year-old woman, 5'5" (165 cm), weighing 150 lbs (68 kg), who exercises moderately 3-4 times a week.

BMR = (10 × 68) + (6.25 × 165) - (5 × 30) - 161 = 680 + 1031.25 - 150 - 161 = 1400.25 calories TDEE = 1400.25 × 1.55 (moderately active) = 2170.39 calories Target Calorie Intake for Fat Loss = 2170.39 - 400 = 1770 calories (approximately)

This is a starting point. You’ll need to monitor your progress and adjust as needed. If you're losing weight too quickly (more than 2 lbs per week consistently) or feeling excessively fatigued, you might need to increase your intake slightly. Conversely, if progress stalls for several weeks, a slight reduction might be necessary.

Prioritizing Nutrient-Dense Foods

Simply eating fewer calories isn't enough; the *quality* of those calories is paramount, especially for women. Nutrient-dense foods provide essential vitamins, minerals, fiber, and antioxidants that support hormonal balance, energy levels, muscle maintenance, and overall health. Focusing on whole, unprocessed foods will not only keep you feeling fuller for longer, reducing cravings, but also ensure your body has the building blocks it needs to function optimally during a calorie deficit.

Key Food Groups to Emphasize:

Lean Proteins: Crucial for satiety and preserving muscle mass during fat loss. Include sources like chicken breast, turkey, lean beef, fish (salmon, tuna), eggs, Greek yogurt, and plant-based options like tofu, tempeh, and lentils. Aim for a protein source at every meal. Healthy Fats: Essential for hormone production, nutrient absorption, and satiety. Focus on avocados, nuts, seeds (chia, flax, hemp), olive oil, and fatty fish. These can help manage hunger and support overall well-being. Complex Carbohydrates: Provide sustained energy and fiber, which aids digestion and satiety. Opt for vegetables (leafy greens, broccoli, bell peppers), fruits (berries, apples, pears), whole grains (oats, quinoa, brown rice), and legumes. Limit refined carbs like white bread, pastries, and sugary cereals. Fiber-Rich Vegetables: These are nutritional powerhouses with very few calories. Load up on non-starchy vegetables like spinach, kale, cauliflower, zucchini, and asparagus. They are packed with vitamins, minerals, and fiber, contributing significantly to fullness. Macronutrient Distribution: Finding Your Balance

While calorie intake is king, macronutrient ratios can significantly influence how you feel and your body composition during fat loss. For women, a slightly higher protein intake is often beneficial. It increases satiety, helps preserve lean muscle mass (which is metabolically active), and has a higher thermic effect (meaning your body burns more calories digesting it) compared to fats and carbs.

A common starting point for women aiming for fat loss might look something like this:

Protein: 30-40% of total calories. This is crucial for muscle preservation and satiety. Carbohydrates: 30-40% of total calories. Focus on complex carbs from whole food sources for sustained energy. Fats: 20-30% of total calories. Prioritize healthy unsaturated fats for hormone health and satiety.

Example Breakdown for a 1700 Calorie Diet:

Macronutrient Percentage Calories Grams (approx.) Protein 35% 595 calories 149 grams (since protein has 4 calories/gram) Carbohydrates 35% 595 calories 149 grams (since carbs have 4 calories/gram) Fats 30% 510 calories 57 grams (since fat has 9 calories/gram)

These are guidelines, and individual needs can vary. Paying attention to how different macronutrient splits make you feel is key. Some women thrive on higher carbs for energy, while others feel better with slightly more fat. Experiment within these healthy ranges to find what works best for your body and lifestyle.

Hydration: The Unsung Hero

Water is absolutely vital for metabolism, appetite regulation, and overall bodily function. Dehydration can masquerade as hunger and lead to fatigue. Aim to drink at least 8-10 glasses (64-80 ounces) of water per day, and more if you're exercising or in a warm climate. Sometimes, a glass of water can curb a craving you might mistake for hunger.

The Role of Exercise in Accelerating Fat Loss

While diet is paramount for creating the calorie deficit, exercise plays a crucial role in amplifying fat loss, building lean muscle mass (which boosts metabolism), improving body composition, and enhancing overall health. For women, a well-rounded exercise program is the most effective strategy.

Strength Training: Building a Fat-Burning Machine

This is often an area where women hesitate, fearing they'll "bulk up." Let me reassure you: it is incredibly difficult for women to build large amounts of muscle mass due to lower testosterone levels. Instead, strength training helps you build lean muscle, which is metabolically active. This means that the more muscle you have, the more calories you burn at rest. It also sculpts your physique, leading to a more toned and athletic appearance. For quick fat loss, incorporating strength training 2-3 times per week is highly beneficial.

Key Principles for Strength Training:

Compound Movements: Focus on exercises that work multiple muscle groups simultaneously. These include squats, deadlifts, lunges, push-ups, pull-ups (or assisted pull-ups), overhead presses, and rows. They are more efficient for calorie expenditure and muscle building. Progressive Overload: To continue seeing results, you need to progressively challenge your muscles. This can be done by gradually increasing the weight you lift, the number of repetitions, the number of sets, or decreasing rest times between sets. Proper Form: Prioritize correct form over lifting heavy weights. This prevents injuries and ensures you're effectively targeting the intended muscles. Consider working with a qualified trainer, at least initially, to learn proper technique. Full Body Workouts or Splits: Depending on your schedule and recovery, you can opt for full-body workouts 2-3 times a week or a split routine (e.g., upper body one day, lower body another).

Sample Strength Training Routine (3 days/week):

Day 1: Full Body Strength

Squats: 3 sets of 8-12 reps Romanian Deadlifts: 3 sets of 10-15 reps Push-ups (or knee push-ups): 3 sets to near failure Dumbbell Rows: 3 sets of 10-15 reps per arm Overhead Press (dumbbell or barbell): 3 sets of 8-12 reps Plank: 3 sets, hold for 30-60 seconds

Day 2: Rest or Active Recovery (light walk, stretching)

Day 3: Full Body Strength (slight variation)

Lunges (alternating legs): 3 sets of 10-12 reps per leg Glute Bridges: 3 sets of 15-20 reps Incline Dumbbell Press: 3 sets of 10-15 reps Lat Pulldowns (or assisted pull-ups): 3 sets of 8-12 reps Bicep Curls: 3 sets of 12-15 reps Triceps Extensions: 3 sets of 12-15 reps Russian Twists: 3 sets of 15-20 reps per side

Day 4: Rest or Active Recovery

Day 5: Full Body Strength (focus on slightly different exercises or rep ranges)

Deadlifts (conventional or sumo): 3 sets of 5-8 reps (focus on form and heavier weight) Goblet Squats: 3 sets of 12-15 reps Bench Dips: 3 sets to near failure Seated Cable Rows: 3 sets of 10-15 reps Lateral Raises: 3 sets of 12-15 reps Leg Raises: 3 sets of 15-20 reps

Remember to warm up before each session and cool down afterward. Listen to your body; if you feel pain, stop.

Cardiovascular Exercise: Burning Calories and Improving Health

Cardio is excellent for burning calories directly during the workout and improving cardiovascular health. For fat loss, a mix of steady-state cardio and High-Intensity Interval Training (HIIT) can be very effective.

Steady-State Cardio: This involves performing cardio at a moderate intensity for a sustained period (e.g., 30-60 minutes). Activities like brisk walking, jogging, cycling, swimming, or using an elliptical machine are great. It’s accessible and less demanding on the body than HIIT.

High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief recovery periods. For example, 30 seconds of all-out sprinting followed by 60 seconds of walking, repeated for 15-20 minutes. HIIT is incredibly time-efficient and has been shown to boost metabolism even after the workout is finished (the "afterburn effect"). However, due to its intensity, it’s best done 2-3 times per week, with adequate rest days in between, to avoid overtraining and injury.

Sample HIIT Workout (can be applied to running, cycling, jumping jacks, burpees, etc.):

Warm-up: 5 minutes of light cardio and dynamic stretching. Work Interval: 30 seconds of maximum effort. Rest Interval: 60 seconds of active recovery (light walking) or complete rest. Repeat: 8-10 rounds. Cool-down: 5 minutes of static stretching.

Combining Cardio and Strength: You can strategically incorporate cardio. For instance, perform steady-state cardio on rest days from strength training, or do a short HIIT session after your strength workout if you have the energy. Don't overdo it, as excessive cardio can sometimes interfere with muscle recovery and growth.

The Often-Overlooked Pillars: Sleep and Stress Management

For women, sleep and stress management aren't optional extras; they are fundamental to successful and quick fat loss. When I started prioritizing these aspects, I noticed a significant difference not just in my energy levels and mood, but also in my body’s ability to shed fat. Ignoring them is like trying to build a house on a shaky foundation.

The Power of Quality Sleep

Sleep deprivation can wreak havoc on your body, especially concerning fat loss. When you don't get enough quality sleep, your body produces more cortisol, the stress hormone, which can promote fat storage, particularly around the abdomen. Furthermore, lack of sleep disrupts ghrelin and leptin, hormones that regulate appetite. This can lead to increased cravings for high-calorie, high-sugar foods and a decreased feeling of fullness. Aim for 7-9 hours of quality sleep per night. Establishing a regular sleep schedule, creating a relaxing bedtime routine, and ensuring your bedroom is dark, quiet, and cool can significantly improve sleep quality.

Tips for Better Sleep:

Stick to a consistent sleep schedule, even on weekends. Create a relaxing bedtime routine: take a warm bath, read a book, listen to calming music. Avoid screens (phones, tablets, TV) for at least an hour before bed, as the blue light can interfere with melatonin production. Ensure your bedroom is dark, quiet, and cool. Limit caffeine and alcohol intake, especially in the hours leading up to bedtime. If you struggle with falling asleep or staying asleep, consult with a healthcare professional. Managing Stress Effectively

Chronic stress leads to elevated cortisol levels. As mentioned, cortisol signals your body to store fat, particularly visceral fat, which is linked to various health problems. Stress can also lead to emotional eating, where you turn to food for comfort, often undoing your dietary efforts. Finding healthy ways to manage stress is therefore critical for fat loss.

Effective Stress Management Techniques:

Mindfulness and Meditation: Even just a few minutes a day can help calm your nervous system. There are numerous guided meditation apps available. Yoga or Tai Chi: These practices combine movement, breathing, and mindfulness, offering a holistic approach to stress reduction. Deep Breathing Exercises: Simple yet powerful, deep breathing can quickly reduce feelings of anxiety and stress. Spending Time in Nature: A walk in the park or simply sitting outdoors can be incredibly restorative. Hobbies and Creative Outlets: Engaging in activities you enjoy can provide a much-needed mental break. Social Connection: Spending time with loved ones can be a great stress reliever. Journaling: Writing down your thoughts and feelings can help you process them and gain perspective.

It's about finding what works for *you*. If you're constantly feeling overwhelmed, it's worth exploring professional support, such as therapy or counseling.

Navigating Common Pitfalls and Maintaining Momentum

The journey to losing fat quickly, and more importantly, sustainably, is rarely a straight line. There will be moments of doubt, plateaus, and the occasional slip-up. Recognizing these potential pitfalls and having strategies to overcome them is crucial.

Dealing with Weight Loss Plateaus

A plateau is when your weight loss stalls for several weeks, despite adhering to your diet and exercise plan. This is a common experience and can be discouraging. It typically happens because your body adapts to the calorie deficit and your metabolism may have slowed down slightly. Your BMR might decrease as you lose weight.

Strategies to Break a Plateau:

Re-evaluate Your Calorie Intake: As you lose weight, your TDEE decreases. You might need to slightly reduce your calorie intake further or recalculate your needs based on your current weight. Be cautious not to create too large of a deficit. Increase Exercise Intensity or Duration: This could mean adding an extra HIIT session, increasing the duration of your steady-state cardio, or lifting slightly heavier weights. Incorporate More NEAT (Non-Exercise Activity Thermogenesis): This refers to the calories you burn through everyday activities outside of formal exercise. Taking the stairs, walking more, fidgeting, and standing more can add up. Deload Week: Sometimes, giving your body a break from intense training can help. A deload week involves reducing the intensity and volume of your workouts, allowing your body to recover and adapt, which can help break through a plateau. Change Your Macronutrient Split: Temporarily increasing protein or carbohydrate intake might help boost your metabolism. Focus on Non-Scale Victories: Are your clothes fitting better? Do you have more energy? Are you sleeping better? These are all signs of progress even if the scale isn't moving. Avoiding Restrictive Diets and the Yo-Yo Effect

The allure of quick fixes often leads women to fad diets that severely restrict entire food groups or promise unrealistic results. These diets are rarely sustainable, can lead to nutrient deficiencies, and often result in rebound weight gain – the dreaded yo-yo effect. My experience with such diets always ended the same way: feeling deprived, binging, and regaining the lost weight, often with a little extra. The goal is to create healthy habits that can be maintained for a lifetime, not just a few weeks.

Focus on a Balanced, Sustainable Approach:

Prioritize Whole Foods: Build your diet around lean proteins, healthy fats, vegetables, fruits, and whole grains. Allow for Flexibility: Don't forbid yourself completely from foods you enjoy. Enjoy them in moderation and plan them into your calorie intake. This prevents feelings of deprivation. Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re comfortably full. Focus on Progress, Not Perfection: If you have an off day, don't let it derail your entire week. Acknowledge it and get back on track with your next meal or workout. The Importance of Consistency Over Perfection

Consistency is the secret sauce that fuels long-term fat loss and health. It’s not about being perfect every single day, but about showing up and making the best choices most of the time. One unhealthy meal won't ruin your progress, just as one healthy meal won't make you instantly fit. It's the accumulation of consistent efforts over time that yields significant results. This means sticking to your nutrition plan even when you don't feel like it, getting your workouts in even when you're tired, and prioritizing sleep and stress management daily.

Mindset Shifts for Lasting Fat Loss

Beyond the diet and exercise, your mindset plays a crucial role in your ability to achieve and maintain fat loss. Shifting your perspective from a quick-fix mentality to a lifestyle-change approach is paramount.

From "Dieting" to "Healthy Eating"

The word "diet" often carries negative connotations of restriction and deprivation. Shifting your focus to "healthy eating" or "nourishing your body" reframes the experience. It becomes about fueling yourself with foods that make you feel good, energized, and strong, rather than feeling like you're constantly depriving yourself. This subtle change in language can have a profound impact on your motivation and adherence.

Patience and Self-Compassion

Fat loss is a journey, not a race. While we aim for the quickest way, it's important to be patient with yourself and your body. Results take time, and every individual’s timeline is different. There will be ups and downs. When you experience setbacks, instead of being overly critical, practice self-compassion. Acknowledge that you're human, learn from the experience, and move forward with renewed determination. Negative self-talk can be incredibly demotivating and counterproductive.

Setting Realistic Goals

While the desire for quick results is understandable, setting unrealistic goals can lead to disappointment and demotivation. Aiming to lose an excessive amount of weight in a short period can be unhealthy and unsustainable. Focus on achievable, measurable goals, such as losing 0.5-2 pounds per week, being able to do 10 push-ups, or consistently hitting your protein targets. Celebrate these smaller victories along the way to maintain motivation.

Frequently Asked Questions About Quick Fat Loss for Women

Q1: Can I lose 10 pounds in a week?

A: While it might be technically possible to lose a significant amount of weight in a very short period, it is highly unlikely to be primarily fat loss and is generally not recommended. Rapid weight loss in the first week of a new diet is often due to water loss and depletion of glycogen stores, not actual fat reduction. Furthermore, attempting to lose 10 pounds in a week would require an extremely drastic calorie deficit, which can lead to muscle loss, nutrient deficiencies, fatigue, hormonal imbalances, and metabolic slowdown. This approach is unsustainable and can actually hinder long-term fat loss efforts. The quickest *sustainable* way to lose fat as a female involves a moderate calorie deficit and a focus on healthy habits, aiming for a loss of 0.5 to 2 pounds per week. Prioritizing your health and well-being over rapid, short-term results is crucial for lasting change.

Q2: Is intermittent fasting a good strategy for quick fat loss in women?

A: Intermittent fasting (IF) can be a useful tool for some women to help create a calorie deficit, and thus, aid in fat loss. The principle behind IF is to cycle between periods of eating and voluntary fasting, which naturally limits your eating window and can make it easier to consume fewer calories overall. For example, a common method is the 16/8 protocol, where you fast for 16 hours and have an 8-hour eating window. However, it's important to note that IF is not inherently magical for fat loss; it's the resulting calorie deficit that drives it. For women, hormonal responses to fasting can be more sensitive than in men. Some women find that IF works very well for them, helping to manage hunger and reduce cravings. Others may experience negative side effects, such as increased stress, disrupted menstrual cycles, or mood swings, particularly if their fasting periods are too long or too aggressive. It's crucial to listen to your body. If you consider IF, start with a gentler approach (e.g., a 12-hour fast) and gradually extend if it feels comfortable. Ensure that during your eating window, you are consuming nutrient-dense foods to meet your nutritional needs. If you experience any negative hormonal side effects, it might be best to adjust your approach or consult with a healthcare professional.

Q3: How important is protein intake for women trying to lose fat quickly?

A: Protein intake is exceptionally important for women aiming for quick and effective fat loss. Protein plays a multifaceted role that supports your goals. Firstly, it is highly satiating, meaning it helps you feel fuller for longer, which can significantly reduce overall calorie intake and prevent overeating or snacking on less healthy options. Secondly, when you are in a calorie deficit for fat loss, your body can break down muscle tissue for energy. Adequate protein intake helps to preserve lean muscle mass. Muscle is metabolically active, meaning it burns calories even at rest, so maintaining it is crucial for keeping your metabolism robust. Losing muscle will slow down your metabolic rate, making fat loss more challenging. Thirdly, protein has a higher thermic effect of food (TEF) compared to carbohydrates and fats, meaning your body burns more calories digesting and processing protein. For women, aiming for a protein intake that constitutes 30-40% of their total daily calories is often recommended when focused on fat loss. This translates to roughly 0.7 to 1 gram of protein per pound of body weight. Prioritizing lean protein sources like chicken breast, fish, eggs, Greek yogurt, tofu, and legumes at every meal will be a cornerstone of a successful fat loss plan.

Q4: Will doing endless amounts of cardio help me lose fat faster than strength training?

A: While cardiovascular exercise is excellent for burning calories during the workout and improving heart health, relying solely on endless amounts of cardio is not the quickest or most effective way to lose fat for women in the long term. Strength training, on the other hand, is crucial for building lean muscle mass. Muscle tissue is metabolically more active than fat tissue, meaning it burns more calories at rest. By increasing your muscle mass through strength training, you effectively boost your resting metabolic rate, which translates to burning more calories 24/7. This "afterburn effect" is sustained even after your workout is finished. Furthermore, a combination of both cardio and strength training typically yields the best results for body composition. Cardio helps create a calorie deficit during the workout, while strength training builds a more efficient metabolism for long-term fat management and creates a more toned physique. For optimal fat loss, a balanced approach incorporating both types of exercise is ideal. This ensures you're burning calories effectively both during and after your workouts, while also building a strong, metabolically active body.

Q5: How can I prevent cravings when trying to lose fat quickly?

A: Cravings can be a major hurdle when trying to lose fat quickly, but they are manageable with the right strategies. Firstly, ensure your diet is nutrient-dense and includes adequate protein and healthy fats. These macronutrients are highly satiating and can help stabilize blood sugar levels, which often prevents intense cravings. Make sure you're eating enough calories; a drastic deficit can trigger intense hunger and cravings. Hydration is also key; sometimes thirst can be mistaken for hunger or a craving. Drink plenty of water throughout the day. Prioritize sleep; sleep deprivation can increase cravings for high-calorie, sugary foods. Manage stress, as emotional eating and stress-induced cravings are common. Having a plan for when cravings strike is also helpful. Instead of giving in immediately, try waiting 10-15 minutes, drinking a glass of water, or engaging in a distracting activity. If you do decide to indulge a craving, do so mindfully and in moderation, rather than viewing it as a complete failure. Having planned "treats" within your calorie budget can also prevent feelings of deprivation that often lead to binges. Finally, identify your triggers for cravings – are they stress, boredom, or specific times of day? Addressing the root cause can be more effective than just trying to suppress the craving itself.

Conclusion: The Smartest Path to Fat Loss

So, what is the quickest way to lose fat as a female? It's not a shortcut, a magic pill, or an extreme diet. Instead, it's a well-orchestrated, science-backed strategy that respects your body's unique needs. It’s about creating a sustainable calorie deficit through nutrient-dense eating, incorporating a balanced blend of strength training and cardio, prioritizing restorative sleep, and effectively managing stress. My own journey and extensive research have consistently shown that these pillars, when integrated thoughtfully, deliver not just rapid fat loss but also long-term health and well-being. Remember, consistency is more powerful than perfection. Embrace this holistic approach, be patient with yourself, celebrate your progress, and you'll discover the most effective and enduring way to achieve your fat loss goals.