Losing weight and shedding body fat is a goal for many people, but the path to success looks different for everyone. No single method works for all because we’re all at different points in our fitness journey. The key is to understand where you are and what steps to take to move forward.
In this blog (and video), we’re breaking fat loss down into three stages—beginner, intermediate, and advanced—so you can focus on the right things at the right time.
Stage 1: The Fitness Beginner
If you're just getting started with fitness and healthy eating, your goal should be simplicity and consistency.
Move More – Whether it’s walking, bodyweight exercises, or home workouts with resistance bands, just get moving.
Eat Whole Foods – Cut back on processed food and fast food. Instead, focus on proteins, vegetables, whole grains, and healthy carbs like rice and potatoes.
Don't Overcomplicate It – Just making these small changes—moving more and eating better—can help you drop your first 5 to 15 pounds.
Stage 2: The Intermediate Phase
At this point, you’ve built some habits, but your progress might be slowing down. Here’s how to level up:
Start Strength Training – Add 2-3 days per week of weight training using dumbbells, kettlebells, or cables.
Dial In Nutrition – Focus on portion control and meal frequency (3-4 balanced meals per day).
Cut the Extras – Reduce hidden calories from snacking, alcohol, and sugary foods. These small tweaks can restart fat loss and build momentum.
Stage 3: The Advanced Level
This is where things get more structured. If you're working out 5-7 days per week and training hard, your nutrition needs to match your effort.
Fuel Your Body Properly – Get enough calories, protein, and essential nutrients to support performance and recovery.
Use Structured Workouts – Strength training, interval cardio, and active recovery should be balanced throughout the week.
Don't Jump Ahead – Most people don’t need to be at this level. If you’re not training like an athlete, you don’t need to eat like one.
Where Do You Fit In?
The biggest mistake people make is trying to skip ahead before mastering the basics. Most people do best in Stages 1 or 2—focusing on movement, quality food, and consistent habits.
Personally, I live in Stage 2. I keep my nutrition simple—3-4 meals a day with protein, vegetables, and some fruit—so I feel good and fuel my training.
If you’re looking to lose weight and keep it off, the best thing you can do is find where you are and focus on the fundamentals.
Watch the full video for a deep dive into each stage, and let’s get to work!
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