How to Lose Fat: A Step-by-Step Guide to Dropping from 30% to 10% Body Fat

Are you struggling to lose body fat? Feeling stuck on your fat loss journey?

Good news—you don’t need crash diets or extreme workouts to get lean. There’s a proven, step-by-step method that athletes and fitness experts use to drop body fat sustainably while keeping their diet in check.

In this guide, I’ll break down exactly how to lose fat efficiently, avoid common mistakes, and create a plan that works for you.

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Biggest Fat Loss Mistake (and How to Avoid It)

Before we dive into the step-by-step method, let’s address the biggest mistake people make when trying to lose fat:

🚨 Relying on cardio alone! 🚨

There's a lot of people and clients I've handled before have done this mistake. You can do cardio every day, but if you’re not in a calorie deficit, you won’t lose fat. Fat loss starts with how much you eat vs. how much you burn.

Now, let’s build a foolproof fat loss system that works.

Step 1: Caloric Deficit – The Foundation of Fat Loss

The #1 rule of fat loss is creating a caloric deficit. This means burning more calories than you consume.

How to Calculate Your Caloric Deficit:

✔ Use a TDEE (Total Daily Energy Expenditure) calculator online. ✔ Reduce your daily intake by 300-500 calories to start. ✔ Track your food using MyFitnessPal or MacroFactor.

But here’s the thing: Caloric deficit alone isn’t enough. You need a strategic approach to maximize results.

Let’s talk about cardio next.

Step 2: Cardio Strategy – Burn Fat Faster (Without Overtraining)

A common mistake is jumping straight into intense cardio without a plan. This can lead to injuries or burnout.

Here’s the best way to structure your cardio:

✅ Weeks 1-4 – Start with LISS (Low-Intensity Steady-State Cardio) like brisk walking or incline treadmill (30 min/day).

✅ Weeks 5-9 – Increase to 45-60 minutes as your body adapts.

✅ Weeks 10+ – Introduce HIIT (High-Intensity Interval Training) to accelerate fat loss.

By easing into cardio, you burn fat safely and effectively without wearing yourself out.

Want to speed up your fat-burning? Combine cardio with intermittent fasting.

Step 3: Intermittent Fasting – Unlocking Fat Burn

Intermittent fasting (IF) isn’t about starving yourself—it’s about timing your meals for maximum fat burn.

Best Fasting Method for Fat Loss:

⏳ 16/8 Rule – Fast for 16 hours, eat within an 8-hour window. Still eat 3 meals per day, just within your feeding window.

Why It Works:

✔ Lowers insulin levels, making it easier to burn stored fat.

✔ Supports fat oxidation, especially when combined with cardio.

✔ Helps control hunger and cravings, making dieting easier.

Once you’re in a solid calorie deficit, doing cardio, and using fasting strategically, it’s time to level up your workouts with HIIT.

Step 4: HIIT – Maximize Fat Loss & Keep Muscle

After Week 10, your body adapts, and you need a higher intensity approach to keep burning fat efficiently.

🔥 Example 30-Min HIIT Workout:

✔ Sprint (30 sec) → Rest (30 sec) – Repeat 10x

✔ Jump squats + push-ups (15 reps each) – Repeat 4 rounds

✔ Kettlebell swings + burpees (30 sec each) – Repeat 3 rounds

HIIT keeps your metabolism high even after your workout, making it one of the most effective fat-burning strategies.

But wait—what about muscle? If you don’t want to lose muscle while cutting fat, you need the right supplements.

Step 5: Supplements – Boost Fat Loss & Retain Muscle

Supplements aren’t magic pills, but they can support your fat loss journey when used properly.

Best Supplements for Fat Loss:

✔ Whey Protein – Prevents muscle loss while in a calorie deficit.

✔ Caffeine-Based Pre-Workout – Boosts energy and fat oxidation.

✔ Creatine (Optional) – Helps maintain strength during fat loss.

Now that you know exactly how to lose fat, let’s put everything together into a clear action plan.

Quick Recap: How to Lose Fat (From 30% to 10%)

1️⃣ Caloric Deficit – Track your food and eat 300-500 kcal less daily.

2️⃣ Cardio Strategy – Start with LISS, then progress to HIIT.

3️⃣ Intermittent Fasting – Use the 16/8 method for better fat burning.

4️⃣ HIIT Workouts – Increase intensity after Week 10.

5️⃣ Supplements – Support performance and muscle retention.

Want a personalized approach? 🚀

✅ Take my FREE Fitness Quiz at [coachedisonvargas.com] to get a custom meal & workout plan based on your body type and goals!

If you’re ready to transform your body, check out my customized coaching program—the exact system my clients use to get results!