How to Get Lean and Stay Lean Forever Using Science

If you’ve clicked on this piece of content, you’re likely aiming to shed some fat this year. That’s my goal too—I'm striving to drop below 10% body fat for the first time in years. However, if you follow fitness content, you’ve probably heard that most diets fail long-term. This is true, as demonstrated by studies on "The Biggest Loser" contestants, where only one out of 14 participants maintained their weight loss after six years. Many regained their weight, and some even exceeded their starting weight.

Why do most diets fail? A key reason is that people often don't realize that achieving a temporary lean physique for an event differs from maintaining that physique long-term. Understanding how fat loss works is crucial. Fat loss occurs due to a caloric deficit, meaning you consume fewer calories than you burn. Calories are burned through four primary methods: resting energy expenditure, exercise activity thermogenesis, non-exercise activity thermogenesis (NEAT), and the thermic effect of food.

As you lose weight, your caloric burn decreases—a phenomenon known as metabolic adaptation. Your resting energy expenditure drops because your body is smaller, and you burn fewer calories during exercise and everyday activities. Additionally, the thermic effect of food diminishes because you’re eating less. This means that a 500-calorie deficit at the start of your diet might not remain a 500-calorie deficit as you progress.

Essential Components of a Fat Loss Diet

For any fat loss diet to be effective, it must include:

1. A sustained caloric deficit to induce fat loss.

2. Weight training to maintain muscle mass.

3. Adequate protein intake to support muscle mass, typically 1.6 to 2.2 grams per kilogram of body weight.

Everything else—meal frequency, timing, and specific food choices—can be tailored to your personal preferences.

Common Dieting Mistakes

Many turn to short-term strategies to lose fat quickly, but this is often counterproductive. Crash diets can result in muscle loss and eventual weight regain. Isolating yourself from social events or cutting out entire food groups may seem effective initially, but these approaches can lead to nutrient deficiencies and unsustainable diets.

1. Slow and Steady Weight Loss

Aim to lose about 0.5% to 1% of your body weight per week. For example, if you weigh 200 pounds, target losing 1-2 pounds per week. This slow approach makes dieting feel more manageable and sustainable. Personally, I’ve lost 24 pounds over 40 weeks, averaging just over half a pound per week. This gradual pace has allowed me to enjoy social activities and meals out without feeling deprived.

To achieve this, maintain a caloric deficit around 20% below your maintenance calories. If you're unsure how to calculate this, there are methods available to estimate your maintenance calories. Alternatively, focus on intuitive, lower-calorie food choices and monitor your body weight.

2. Leverage Habits for Easier Dieting

Motivation fluctuates, so building sustainable habits is crucial. One effective technique is temptation bundling—pair an enjoyable activity with one that supports your weight loss goals. For example, watch your favorite shows while doing cardio. Another technique is to align your environment with your goals. Keep tempting foods out of sight, and have stress-relief alternatives readily available to avoid stress eating.

3. Have a Smart Post-Diet Plan

Many people fail to plan for the period after reaching their fat loss goals, leading to weight regain. There are two common post-diet mistakes:

1. No post-diet plan, resulting in a return to old eating habits.

2. Overly meticulous reverse dieting, which can extend the dieting period unnecessarily and lead to willpower breakdowns.

The solution is to have a practical post-diet plan to transition to maintenance smoothly. This plan should include strategies to gradually increase caloric intake and maintain your new weight without feeling deprived.

By adopting these long-term strategies, you can achieve your fat loss goals and maintain them sustainably. Remember, the journey to staying lean is about consistent, manageable habits and a balanced approach to dieting and lifestyle.