FA40 #004: How to Eat for Fat Loss Without Feeling Miserable

Let’s be real—most diets suck.

They tell you to cut out all your favorite foods, avoid carbs like the plague, and live off salads.

No wonder people quit after a few weeks.

The good news?

You don’t need extreme diets to lose fat. You just need a smarter approach.

Here’s how to eat for fat loss without feeling miserable:

1️⃣ Eat Enough Protein

Protein is your best friend when it comes to fat loss. It keeps you full, supports muscle, and helps prevent cravings.

I recommend clients aim for 0.8-1g per pound of body weight daily through sources like chicken, eggs, steak, Greek yogurt, cottage cheese, salmon and other fish.

2️⃣ Stop Cutting Out Foods You Love

You don’t need to quit carbs, sugar, or your favorite snacks. It’s about balance, not restriction.

Instead of eliminating foods, control portions. I like my clients to follow the 80/20 rule: 80% nutrient-dense foods, 20% flexibility. This allows you to still enjoy your favorite foods guilt free while still making progress with your fat loss goals.

3️⃣ Watch Your Portions (It’s Not Always What You Eat, but How Much)

Fat loss happens in a calorie deficit—eating fewer calories than you burn. This we know and can’t change.

For my clients who are very new to tracking their daily their daily intake, I recommend using a food scale or track portions (especially at first).

Don’t forget that you can’t just eat “healthy” foods and lose fat—you can overeat anything.

4️⃣ Stop Letting the Weekends Ruin Your Progress

A lot of people eat well Monday-Friday… then undo it all on the weekend. Yes, I want you to enjoy your weekends—but don’t go off the rails.

One of the easiest ways? Alcohol. If you’re drinking, watch those liquid calories, because they add up FAST. 

5️⃣ Be Patient & Stay Consistent

Fat loss doesn’t happen overnight. You have to trust the process. And any meaningful progress takes time.

Instead of chasing quick results, focus on habits you can sustain for years so that you can sustain your fat loss for years as well.

👉 TL;DR: You don’t need crash diets, cleanses, or starvation to lose fat. Just eat in a way that’s realistic and sustainable.

Let’s keep making progress,

Coach Craig

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