3 Methods of Losing Fat: Calorie Restriction, Dietary Restriction, and Time Restriction

3 Methods of Losing Fat: Calorie Restriction, Dietary Restriction, and Time Restriction
Time to Lose That Extra Weight?

There are only 3 ways to lose weight and by weight, I mean fat. You don’t really want to lose muscle but many people do by not getting enough protein.  Ready to dive into the nitty-gritty of losing fat? We’ve got three methods that will get you on track to a healthier and fitter you! No more hiding those skinny jeans in the back of your closet – it’s time to rock them!

Method 1: Calorie Restriction – Eating Less

Okay, so here’s the deal. If you want to lose fat, you gotta cut down on those calories. But don’t worry; we’re not talking about starving yourself! Nobody wants to turn into a hangry monster, right?

Start by being a bit more mindful about what you eat. Opt for nutrient-packed foods that won’t pack on the pounds. Veggies, lean proteins, and whole grains are your new best friends. Oh, and remember, portion control is your secret weapon here! A little trick with this method is to trade your 12 inch plate for a 9 inch plate AND commit to one plate at each meal. In the calorie restriction method we don’t pay much attention to what you eat but how much. Needless to say, but I’ll say it any way, please consider eating nutrient dense foods that are REAL. Stuff your great grandmother called food. Not the slick boxed and packaged junk or crap food that may be better called food-like substances, to borrow a phrase from Michail Pollan. 

Method 2: Dietary Restriction – Cutting Out Various Food Types

You know those sneaky snacks and sugary treats that have been sabotaging your fat loss journey? Time to show them the door! Kick those unhealthy, processed foods to the curb, and say hello to a balanced diet.

Fruits, veggies, lean meats – these are your new squad. And hey, don’t be too hard on yourself! It’s okay to have a treat once in a while. We’re all human, after all! Dietary restriction would be considerations like vegan, vegetarian, keto, or carnivore and the various regional types of diets like Mediterranean diet. 

Method 3: Time Restriction or Intermittent Fasting

Now, this one might sound a bit out there, but trust us, it works wonders! It’s actually the easiest!  Intermittent fasting is all about timing your meals and giving your body a break from constant munching.

You’ve got options here. The 16/8 method means you fast for 16 hours and eat within an 8-hour window. Or how about the 5:2 method? You eat normally for five days and cut down on calories for two non-consecutive days. Intermittent fasting helps your body burn fat more efficiently, and it’s surprisingly easy to stick to! Let’s face it, we all are on a time restricted diet because we all try to get a good night’s sleep right? So there should be 8 hours you are not eating. If you get up at night to raid the fridge, that is a more serious issue that should be handled by a therapist. If you don’t eat 3 hours before bedtime, I can guarantee you a better quality of sleep, which in turn will empower you to have a better life. 

Now what if you refrain from eating breakfast and instead make lunch your breakfast? Now the 8 hours of sleep plus four or five hours of getting busy, you are suddenly finding yourself eating in an 8 hour window and fasting for 16 hours. The upside is that you are not producing and overindulging in insulin production which will greatly enhance your metabolism. Which means what? You are losing weight, I mean fat. 

Combining Methods for Optimal Results

Listen up, folks! You don’t have to pick just one method; you can have it all! Combine calorie restriction, dietary restriction, and intermittent fasting for a fat-loss powerhouse! But hey, don’t go crazy now. Always consult with the pros to make sure you’re still getting all the nutrients you need. If you eat real food you will for the most part. There can be some supplements added for foods you may not want to eat. For example, vegetarians should supplement with Vitamin B12. If you don’t like to eat fish, you may want to supplement with a high potency omega-3. 

Understanding Metabolism and Fat Burning

You’ve probably heard the word “metabolism” thrown around a lot, but what the heck does it mean? Well, think of it as your body’s very own engine. It takes in food and converts it into energy. As you age, this engine might slow down a bit, making fat loss harder. But fear not! The methods we just talked about will fire up that engine and burn those pesky fats!

Common Misconceptions About Losing Fat

Okay, let’s clear the air here. Losing fat isn’t about some magic pill or wild gimmicks. It’s about hard work, dedication, and making healthier choices. Don’t fall for those crazy crash diets or pills that promise the moon and stars. They might seem tempting, but trust us, they won’t get you where you want to go!

Challenges and Roadblocks

We get it; the journey to losing fat can be a bumpy ride. Plateaus can be a real buzzkill. But guess what? They’re a sign that your body is adjusting, and progress is just around the corner. To break through plateaus, mix up your exercise routine, and give your diet a little tweak. You’ve got this!

Tracking Progress and Staying Motivated

Hey, hey! It’s time to celebrate those small wins! Keep track of your meals, exercise routines, and any changes in how your clothes fit. Those little victories are what keep you going when the going gets tough. And guess what? You’re doing amazing!

The Role of Supplements

Supplements can be like a little helping hand on your fat loss journey. But here’s the deal: they’re not a magic potion. They work best when you’re already eating right and exercising. So, consider them a bonus, not a replacement for real, wholesome food.

Maintaining Weight Loss

Hey, hey! You did it! You reached your fat loss goals! Now, don’t go running back to old habits. Keep up the good work, my friend! Stick to those healthier choices and maintain that fabulous new you!

Celebrating Non-Scale Victories

Hold up! It’s not just about the number on the scale. Think about all those other awesome things that came with your fat loss journey – more energy, better mood, and a spring in your step! Celebrate those victories too; they’re what makes this journey so worth it!

Alright, folks, there you have it – the three powerhouse methods for losing fat! Embrace calorie restriction, dietary restriction, and intermittent fasting like the rockstar you are. This journey might have its ups and downs, but with determination and these kick-ass methods, you’ll reach your goals and beyond!


Is intermittent fasting for everyone?

Well, it might not be everyone’s cup of tea. Pregnant or breastfeeding ladies and those with specific health conditions should chat with a pro before hopping on the intermittent fasting train.

Can I still have some guilty pleasures during my fat loss journey?

Heck yeah! Treat yourself, babe! Just remember to do it in moderation. You can have your cake and eat it too (only on birthdays or high holidays or special occasions or….)! 😉

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