Skip Nav
Healthy Living
Curious About the Mediterranean Diet? Here's a Week of Meals to Get You Started
How to Fall Asleep Right Away
Healthy Living
This Breathing Trick Will Help You Fall Asleep Instantly — Try It Tonight
Oat Milk Recipe
Healthy Eating Tips
How to Make Oat Milk, the Dairy-Free, Nut-Free Alternative Everyone's Obsessed With
Is Peeing While Jumping Rope Normal?
Workouts
I Pee When I Jump Rope, and Guess What? It's OK!
Can Tight Hips Cause Weak Glutes? Massy Arias Answers
Workouts
This Common Problem May Be Interfering With Your Booty Gains, According to Trainer Massy Arias

What Should I Do to Lose Fat?

If You Want to Lose Weight, This Fat-Loss Pyramid Shows What's Most Important

Experts used to tell us to do hours of cardio to lose weight, but now fitness trainers agree that cardio isn't necessary, and the hunger caused by strenuous cardio could actually cause weight gain. This is great news if you despise cardio, because the pyramid above designed by NASM-certified personal trainer Sam Altieri shows what's more effective.

Sam crafted this helpful visual after years of unsuccessfully trying to lose weight. She shared, "For so long, I focused on the wrong thing. I wasn't tuned into my diet, I was doing boatloads of cardio, not lifting weights, drinking skinny teas and taking fat burners." Throughout the past five years, "and lots of mistakes later, I created this little pyramid for you guys so you know what to focus on when you are trying to tone up and lose fat."

In order of importance, Sam recommends focusing on these five things:

  1. Calorie deficit: Eating fewer calories than your body needs is the only way to lose fat! You can do this by measuring your food and counting calories or with intermittent fasting.
  2. Protein intake: Aim to consume 0.7 to 1 gram of protein per pound of bodyweight. This is important to maintain muscle mass, recover from workouts, and keep you full and satiated. Your other calories can come from healthy carbs and fats.
  3. Lifting weights: Focus on two to five sessions per week. Sam says that usually three to four is a sweet spot for most people. And don't be afraid to lift heavy — "it WON'T make you bulky unless you eat too many calories."
  4. Sleep: Aim for seven to nine hours of sleep per night. Aside from helping you rest and recover, getting enough sleep regulates the hormones in charge of hunger. If you don't get enough sleep, cravings will actually increase.
  5. Cardio: If you love to run, bike ride, or hit a dance class, that's great, but it's not necessary for fat loss. Find ways to be active all day long and have a goal of getting in 10,000 steps per day.

Sam said when it comes to fat loss, "Find what works for you, your lifestyle, habits, and preferences. Focus on the BIG stuff and don't let the little things distract you from the big picture. "

ADVERTISEMENT
From Our Partners
What Does Lemon Water Do For Belly Fat?
How Many Macros Do I Need to Lose Weight?
How Many Miles a Day Should I Walk to Lose Weight?
How Many Grams of Sugar Per Day to Lose Weight
Does Cardio Burn Fat?
How to Stay in a Calorie Deficit
Can You Lose Belly Fat by Walking?
How to Keep Weight Off
How to Actually Lose Weight
Apps That Pay You to Lose Weight
Easy Low-Carb Dinner Recipes
Walking For Weight Loss Tips
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds