8 Fundamentals of Fat Loss (Video)
If fat loss is your goal, these are the basics that matter most. In this video, Coach Ben walks through 8 fundamentals that work for real life: no crash dieting, no complicated tracking, just the priorities that actually move the needle.
If you want the full written guide with examples, meal templates, and a realistic plan, read: All About Fat Loss.
In this video, I cover the 8 fundamentals of fat loss and long-term health:
Calorie deficit (not perfect math)
Muscle mass and strength training
Protein
Vegetables
Liquid calories
Sleep
Food quality
Consistency (the part everyone skips)
If you only do 3 things, start here:
Strength train 2–3 times per week
Get protein at most meals
Keep a reasonable deficit you can sustain
Fundamental 1: Calorie deficit
Fat loss requires a calorie deficit, meaning you burn more than you consume. It’s not perfect math, but the overall direction matters.
Do this: Pick one change you can repeat (like fewer liquid calories or one less nightly snack) and stick with it for 2 weeks.
Fundamental 2: Muscle mass
Muscle matters because it’s costly to maintain and supports a healthier metabolism over time. You don’t need to be a bodybuilder, but you do want to keep and build muscle as you age.
Do this: Make strength training part of the plan instead of treating it as optional.
Fundamental 3: Strength training
Strength training is the tool that builds muscle and protects it during fat loss. It’s also one of the best long-term plays for staying leaner and stronger as life changes.
Do this: Train 2–3 times per week with repeatable movements you can progress.
Fundamental 4: Eat enough protein
Protein supports muscle repair and maintenance, and it helps with fullness and cravings. If fat loss is your goal, protein makes the deficit easier to hold.
Do this: Add a real protein source to breakfast and lunch for the next 14 days.
Fundamental 5: Eat more vegetables
Vegetables add fiber, water, and nutrients, and they help you feel full with fewer calories. They also support health and recovery.
Do this: Add 2 servings of vegetables to lunch and dinner most days.
Fundamental 6: Limit liquid calories
Liquid calories are an easy way to overshoot without feeling full. Soda, juice, energy drinks, and sugary coffee drinks add up fast.
Do this: Swap one liquid calorie habit for water, tea, or a lower-sugar version this week.
Fundamental 7: Sleep and recovery
Poor sleep is linked with worse cravings, lower energy, and harder fat loss. Sleep is where your body recovers and resets.
Do this: Keep your bedroom cool and dark, and aim for a consistent bedtime 5 nights this week.
Fundamental 8: Food quality and consistency
Food quality matters. And consistency matters more than intensity. Most people fail by trying to change 20 things at once.
Do this: Pick one improvement from this list, lock it in, and only then add a second change.
Want the full fat loss guide with meal templates, realistic timelines, and how we coach this at bStrong? Read All About Fat Loss.
If you’re in Bellevue or Redmond and want help applying these fundamentals with coaching and a plan, start with our $99 three-week trial. It starts with a consultation call and includes 6 coached Small Group Personal Training workouts, an optional Intro / Ramp Up workout, an InBody scan, and practical nutrition resources.
Low pressure. We’ll tell you if it’s not a fit.