How to Lose Fat Without Cutting Calories

You want to get shredded right? Look like a Greek God as you strut down the beach while everyone looks at you. I know what you’re thinking. You are thinking that in order to lose fat and look the way you always wanted, the first thing you are going to do is cut calories. However, cutting calories isn’t the only way to improve body composition and that is where many people get confused. There are other ways to improve your health and overall body composition while maintaining the same number of calories each day. Before you go cutting a bunch of calories to lose fat for that summer bod take a look at these tips.

1.       Eat Quality Foods

Calories are not all made the same. 200 calories of chicken and broccoli and 200 calories of cookies are completely different. You can tell just by how you feel after consuming them. Eating a food just because it allows you to get to your calorie intake for the day or because it fits your macros is not the best way to eat for body composition. In order to lose fat you need to start looking at foods that are nutrient dense and that are going to fuel your workouts. Also, to avoid crazy snacking try to incorporate more protein into your diet. Protein is very satiating and will help you avoid reaching for those processed foods that keep you coming back for more. Protein rich foods also help keep fat off by increasing your metabolic rate. Here is an example of a lunch that I tend to meal prep every week:

8oz Ground beef

1 Medium Sweet Potato

Half cup broccoli

¼ Avocado with Himalayan Sea Salt sprinkled on top

I believe before you go looking for ways to cut calories out of your diet, you should look at cutting processed foods out first. This way you can fuel your body with what it needs rather than putting that extra stress on your body by reducing your caloric intake.

2.       Train harder

A lot of people believe that they are training at their 100%. However, I know for a fact that is not true. David Goggins puts it best when he says, “when you think you are at 100% of your capability, you are really only at 40%.” Now I am not saying that you should go crazy and workout like a mad man. What I am saying is take a look at how you’re currently training and see where you can fix some of the holes you have. If you are someone that spends time on your phone between sets, then put it down and limit your rest times to up the intensity. If you’re someone that only goes in and hits a few curls and then you leave the gym, then look into finding a workout plan that allows you to achieve your goals. A lot of improvement can come from being honest with yourself and seeing how you can improve your training as well as your eating for the best results.   

3.       Sleep and Manage your Stress

Sleep is so important when it comes to body composition. If you are looking to optimize your body, then you need to optimize your sleep. Try establishing a nightly routine that limits screens and allows you to wind down before going to bed. This would be a great time to use techniques to help manage the stressors in your life because it will be hard to sleep with stressful thoughts running through your head. During this time, you can meditate, read a book, or something else that allows you to relax. Just don’t forget to get to bed at a decent time so you have an 8-hour sleep opportunity!


Overall, I am just trying to say that cutting calories should not be the first thing you do when you are looking to lose body fat. You really need to be introspective and see where you can improve on your diet, training, and sleep. After you take time with those three things and you develop those healthy habits then you can move onto manipulating your diet even more to reach your goals. However, you might not even need to cut calories in the end because after making these changes! Make sure to sign up for our email list for more exclusive content and to keep up with our newsletter!


This week’s challenge is to objectively analyze yourself. Look at your diet, training, and sleep habits. Make a list of all the things you can improve, in order to reach your goals. Also, write out a nightly routine for yourself. Thanks again for taking your time to read this post. We really appreciate it and hope you keep coming back! Make sure to head over to the finance blog for tips on managing your wealth! 

Remember Fitness + Finance = Freedom!

-Strong Dollar  

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