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This will create a mild caloric deficit which will allow you to lose about a pound of fat per week without feeling starved or losing too much musclemass as you lose muscle. It also helps you lose more fat. This will help you lose fat effectively by slowing the fat gain over time while also giving you a better chance of winning the fat race at any event. Note: This method is NOT the best way to lose weight. It does NOT work for a variety of reasons, most prominent being you will have a low calorie diet. 2 Fat Loss Programs. Which Should I Use? Do you want to lose muscle or fat? If your goal is to lose body fat then you better use a strength training program or even a bodybuilding program. Losing muscle is easier with a bodybuilding program than with a strength training program, so if you are not training the weights too heavy like a bodybuilding program, then your training should focus more on the lower rep work. If you want to lose fat, then a strength training program will give you the best chance of winning the fat race and having a fat loss that feels just as good as a weight loss program. While there is no one answer to winning the fat race (because your body is a complex machine that is constantly shifting to accommodate you), there is one program that should be used for any fat loss attempt. Fat Loss Progression Plan Weight Loss Progression Plan 1. Cardio: Cardio is one of the most effective ways to lose weight. If you do cardio regularly then you are going to lose fat. And not just fat. Because cardio has so many other important benefits like increasing your mood and decreasing your blood pressure, then it is a very worthwhile endeavor. 2. Weight Loss Programs: You don't have to use a weight loss program but you will lose weight using one. For most people who need to lose weight, however, one or more of these programs will give you results at the desired weight. Here is the list: Stuff that I Know About Fat Loss Why You Should Eat This Amount 3. Calorie Reduction: The goal for fat loss is to reduce the calories you consume. This will force your body to reduce its own calorie needs by about 25%. It does this by making you burn more fat. As a result, some people will not see any noticeable fat loss, but others will. Why You Should Not Eat This Amount 4. Energy Savings: If you want to lose fat you need to replace body fat for energy. This is called the "calorie deficit." A calorie Similar articles: