Skip to content
test
  • SHOP
    • BUNDLES
      • Brain Bundle
      • Fruits & Veggies Bundle
      • BCAA Bundle
      • Joint Bundle
      • Plant Bundle
      • Starter Bundle
      • Plant-Based Strength Bundle
      • Strength Bundle
      • Recovery Bundle
      • Immunity Bundle
      • ⇨ VIEW ALL BUNDLES
    • PROTEIN
      • POST
      • BUILD
      • PLANT PROTEIN
      • Collagen
      • ⇨ VIEW ALL PROTEIN
    • SPORTS NUTRITION
      • PRE
      • BCAA
      • Creatine
      • Shrooms
      • Lytes
      • ⇨ VIEW ALL SPORTS NUTRITION
    • NUTRIENTS
      • Burn
      • Multi PRO
      • Joint
      • Gut Health
      • Krill
      • Reds
      • Veggies
      • Vitamin D3
      • ⇨ VIEW ALL NUTRIENTS
    • SWAG & EBOOKS
      • HQ Duffle Bag
      • No1 Cares Tee
      • ATH x IN4MATION 5 Panel Hat
      • Training Hoodie
      • Training Sweats
      • OE Patch Tee
      • OE Patch Mesh Shorts
      • OE Dad Hat
      • Grappler Shorts
      • Standard Shaker
      • Vandalism Logo Pack
      • Dodger Blue Snapback
      • Orioles Snapback
      • 8 Weeks To Bigger Glutes
      • 25 Protein-Packed Recipes
      • ⇨ VIEW ALL SWAG
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
  • MANAGE SUBSCRIPTION
    CONTACT US
    REWARDS
    TEXT US
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  1. Level Up!
  2. Free Shipping
    $99
  3. Free Shaker
    $150
  4. Free Tee
    $200

You are $ 99.00 away from FREE shipping!

  • MANAGE SUBSCRIPTION
  • CONTACT US
  • REWARDS
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
PROTEIN CALCULATOR CALCULATE DAILY REQUIREMENTS →
FREE SHIPPING ON ORDERS OVER $99 →
Search
ATH ATH
Log in Search Cart
  • BUNDLES
    Brain Bundle
    Fruits & Veggies Bundle
    BCAA Bundle
    Joint Bundle
    Plant Bundle
    Starter Bundle
    Plant-Based Strength Bundle
    Strength Bundle
    Recovery Bundle
    Immunity Bundle
    ⇨ VIEW ALL BUNDLES
    PROTEIN
    POST
    BUILD
    PLANT PROTEIN
    Collagen
    ⇨ VIEW ALL PROTEIN
    SPORTS NUTRITION
    PRE
    BCAA
    Creatine
    Shrooms
    Lytes
    ⇨ VIEW ALL SPORTS NUTRITION
    NUTRIENTS
    Burn
    Multi PRO
    Joint
    Gut Health
    Krill
    Reds
    Veggies
    Vitamin D3
    ⇨ VIEW ALL NUTRIENTS
    SWAG & EBOOKS
    HQ Duffle Bag
    No1 Cares Tee
    ATH x IN4MATION 5 Panel Hat
    Training Hoodie
    Training Sweats
    OE Patch Tee
    OE Patch Mesh Shorts
    OE Dad Hat
    Grappler Shorts
    Standard Shaker
    Vandalism Logo Pack
    Dodger Blue Snapback
    Orioles Snapback
    8 Weeks To Bigger Glutes
    25 Protein-Packed Recipes
    ⇨ VIEW ALL SWAG
    ⇨ SHOP ALL
  • TAKE THE QUIZ
  • OHANA
  • BLOG
  • QUALITY
  • OUR STORY
PROTEIN CALCULATOR CALCULATE DAILY REQUIREMENTS →
FREE SHIPPING ON ORDERS OVER $99 →
Relson Gracie

Our mission is to fuel greatness using the most nutrient-dense and minimally processed ingredients.

OUR STORY
Shop Protein
GET PROTEIN
Burn

Burn

Target and Cut Stubborn Fat
Increases Metabolism
Suppresses Appetite
Uses Stored Fat as Energy
Non-GMO, Plant-Based & Gluten Free

30 Servings
$49.95

FREE 4 WEEK STRENGTH PROGRAM EBOOK

4 Week Strength Program
  • TikTok
  • Facebook
  • Twitter
  • Instagram
  • YouTube
  • HOME / NEWS
    Dec 27, 2022

    Our editorial team is made up of subject matter experts with extensive, real-world clinical experience who are highly trained in evaluating clinical research. Read more about our editorial policy here.

    Fat Loss Cheat Sheet

    by Staff Writer
      |  LAST UPDATED: May 19, 2023

    Fat Loss Cheat Sheet

    Fat loss can be hard, we got you. 

    It won't happen overnight, but with grit and discipline, you can overcome it. 

    Here's our top 10 tips to get working on: 

    1. Stay In a Deficit
    2. Eat a High Protein Diet 
    3. Lift Heavy Shit 
    4. Get 8 Hours of Sleep 
    5. Be Active 
    6. Stop Drinking Calories  
    7. Cut Alcohol
    8. Cut Processed Food and Sugar 
    9. Utilize Supplements 
    10. Commit 

    Read through this cheat sheet and bookmark it to your "favorites" tab for a quick refresher.

    1) STAY IN A DEFICIT

    The main thing to remember when you're trying to lose fat is that you NEED TO BE IN A DEFICIT!

    You can't expect to lose weight if you're eating more calories than you're burning.

    Start off with cutting calories by 500 per day and adjust from there. 

    If you are eating more calories than you're burning, your body is being kicked into what's called a surplus. 

    Side note: a surplus has advantages if your are purposely using it to build mass. If you're blindly in a surplus, those extra calories are being stored as fat.

    Get the fine details here: "How Long Does it Take to Lose Excess Belly Fat"

    Fat Loss Cheat Sheet - Deficit ATH Sport

    2) EAT A HIGH PROTEIN DIET

    Vital for overall health and wellness, high protein diets have been consistently successful in reducing body fat.

    High protein diets involve getting more than 20% of your total daily calories from protein.

    High Protein Foods

    Aim for 1 gram of protein per pound of ideal bodyweight.  

    QUICK FACTS ON HIGH PROTEIN DIETS + FAT LOSS

    • Protein increases thermogenesis to boost metabolism and burn fat.
    • Protein has a higher thermic effect than carbohydrates (burns more calories).
    • Protein enhances satiety by reducing Ghrelin, the "hunger hormone".
    • Protein increases peptide YY to reduce appetite.
    • High protein diets increase muscle mass. More muscle, less fat. 

    Read more about "Why High Protein Diets Work for Fat Loss, Muscle Building, and Longevity".

    Fat Loss Cheat Sheet - Protein ATH Sport

    3) STRENGTH TRAIN

    Lifting weights, weight training, strength training, resistance training...call it what you like, but make sure to pick up heavy shit 3-5x per week.

    Why?

    Strength training burns more calories than cardio and can keep your metabolism elevated for up to 38 hours after training. Aka, your body will keep burning calories 38 hours post-resistance training and increase your energy expenditure.

    Use compound movements to hit multiple muscle groups in a single movement.

    • Barbell Squats
    • Deadlifts
    • Bench Press
    • Pull-Ups

    Learn more about strength and conditioning here!

    Fat Loss Cheat Sheet - Strength Train - ATH Sport

    4) SLEEP

    Sleep isn't for the weak! Instead, it's needed for optimal recovery and fat loss. 

    Here's what happens if you DON"T get enough sleep:

    ONE night of poor sleep can increase your intake by 559 calories. 

    FOUR NIGHTS of consistent poor sleep, boosts insulin resistance by 16% which has a domino effect in increasing blood sugar levels. 

    HABITUAL SHORT SLEEP (less than 8 hours per night) is associated with higher levels of Ghrelin and lower levels of Leptin. 

    • Ghrelin = The "hunger hormone" that increases appetite.
    • Leptin = The hormone that helps to regulate normal body weight and works as a natural appetite suppressant by promoting satiety. 

    To hit your fat loss goals, you should be getting at least 8 hours of quality sleep each night. 

    If you struggle with sleep, get some tips here: "6 Actionable Steps to Better Sleep".

    Fat Loss Cheat Sheet - Sleep ATH Sport

    5) DAILY MOVEMENT

    Get off your ass and move! You're trying to lose fat for christ's sake!

    Yes, we said to lift heavy 3-5x a week, but you also need to get that body moving!

    Here are the best fat loss workouts that incorporate cardio and resistance:

    • Kettlebell Training
    • EMOMS
    • AMRAPS
    • HIIT
    • Sprints

    Aside from working out, shoot for at least 10,000 steps per day to keep you in a deficit.

    Get more workouts here.

    Fat Loss Cheat Sheet - Cardio and Resistance ATH Sport

    6) STAY HYDRATED

    Cut the sugar filled drinks, and hydrate with water and sugar free electrolytes. 

    Hydration = optimal digestion and metabolism which play a vital role in fat loss. 

    Here's some perspective, check out the nutrition of leading "hydration" drinks: 

    • Gatorade = 190 Calories and 48g Added Sugar 
    • Body Armor = 210 Calories and 44g Added Sugar
    • Powerade = 200 Calories and 53g Added Sugar 

    That's a shit ton of sugar. 

    If you're trying to cut fat, you don't need those sugary filled drinks. Stick with these instead:

    1. Water 
    2. Water infused with Fresh Fruit 
    3. Water with Fresh Mint 
    4. Zero Sugar Electrolytes
    Hydration

    7) CUT ALCOHOL

    The more you drink, the fatter you get. It's science.

    Studies tell us, that if you're trying to lose fat, alcohol has ZERO benefits in helping you reach your goals. 

    In fact, alcohol hinders fat loss and metabolism and research shows that it actually...

    1. Increases fat mass 
    2. Increases appetite 
    3. Decreases muscle protein synthesis aka "muscle growth" 
    4. Lower testosterone - which has a direct affect on fat loss 
    5. Impairs sleep 

    On top of that, Dr. Rhonda Patrick tells us that, excessive alcohol increases visceral fat aka belly fat!!

    The absolute opposite of what this article is about.

    If you're serious about fat loss, you'll cut alcohol completely until hitting your goals.

    If you're serious about fat loss, you'll cut the alcohol until you hit your goals. 

    Fat Loss Cheat Sheet - Cut Alcohol ATH Sport

    8) CUT PROCESSED FOODS + SUGAR 

    The easiest way to cut processed shit from your diet is NOT TO BUY IT! 

    Processed foods are high in empty calories and sugar and low in nutrients. Instead of junk, eat real food. You'll feel the difference immediately. 

    • Grass Fed Meats 
    • Fish 
    • Eggs 
    • Fruits, Vegetables, Honey 
    • Bone Broth 
    • Greek Yogurt
    • Protein Powder

    Just like processed foods, high sugar foods = high and empty calories. Meaning you'll be intaking a lot of calories, but you won't be satiated. In fact, you'll crave more sugar which will probably put you in a caloric surplus. 

    Use these tips to kick sugar cravings and stay on track: 

    • Eat More Protein 
    • Eat More Fiber 
    • Take Probiotics 
    • Eat Less Simple Carbs 
    • Get More Sleep 
    • Take Your Vitamins 
    • Use Natural Supplements 

    Now for those of you with a STRONG sweet tooth you may need some assistance which brings us to Gymnema Sylvestre. 

    Native to the forests of India, Africa, and Australia, Gymnema Sylvestre is a woody climbing shrub that is known to kick sugar cravings. 

    The gymnemic acid from the plant blocks sugar receptors of the tongue to curb future sugar cravings and make sugar less appealing. 

    Think of it as a natural sugar repellent.

    Fat Loss Cheat Sheet - Remove Junk Food ATH Sport

    9) UTILIZE SUPPLEMENTS

    Supplements should be the icing on the cake.

    Meaning you shouldn't rely on them, but you can use them to your benefit.

    Here are our top supplements to help with fat loss!

    PRE: Clean energy from natural caffeine to supercharger workouts.

    BCAA: Plant-based BCAAs support muscles and aid in weight loss.

    PROTEIN: Use protein powder to increase protein intake, fill in diet gaps, or as a quick and protein-packed snack.

    BURN: A clean formula of natural thermogenics that increases metabolism, reduces appetite, and burns stubborn fat.

    Remember, supplements should be a bonus. Make sure you're diet consists of nutrient-dense whole foods.

    Fat Loss Cheat Sheet - Supplements ATH Sport

    10) MAKE A COMMITMENT

    Our last word of advice is to make a commitment to yourself.

    You're never going to lose the fat if you aren't committed to the process and hard work.

    If you fall off the wagon one day, get back on it immediately.

    Don't wallow in guilt, get over it and start again the next day!

    Burn

    Burn

    Target and Cut Stubborn Fat
    Increases Metabolism
    Suppresses Appetite
    Uses Stored Fat as Energy
    Non-GMO, Plant-Based & Gluten Free

    30 Servings
    $49.95

    Down Chevron
    ATH

    INFORMATION

    • Protein Calculator
    • Search
    • Quality
    • Banned Ingredients
    • Become a Retailer
    • Afterpay
    • Privacy Policy
    • Terms of Service

    CUSTOMER CARE

    • Shipping Information
    • Returns Policy
    • Refund Policy
    • Contact Us
    • Reviews
    • Mil & First Responders

    COMMUNITY

    • Our Story
    • Blog
    • Rewards
    • Ohana
    • North Shore Lifeguards
    • Jobs

    EMAILS SUCK. OURS DON'T.

    • TikTok
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA
    • BSCG Certified Drug Free
    • Official Sports Supplements of NSLA

    Born and Bred

    ATH 449 Cooke Street Honolulu, Hawaii 96813. © 2023 All Rights Reserved.
    support@athsport.co   (808) 378-3696

    Made in an FDA Inspected Facility

    *These statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

    SAVE 10%