First, Some Facts About Fat Loss

1) Losing body fat takes time.
2) Sustainable fat loss requires the right nutrition and lifestyle inputs.
3) You can’t crash diet your way to sustainable fat loss either.

#1: Eat Protein at Each Meal

First, protein is the most satiating of the three macronutrients – the others are carbohydrates and fat – so it’ll leave you feeling fuller, longer.
And second, if you want to build and maintain muscle mass, you’ll need adequate protein intake each day to do it. It’s a bit of a positive feedback loop: Build muscle, and your ability to burn body fat improves.

For fat loss, aim for the range of 0.75 to 1 g protein / pound of bodyweight each day. The best sources are nutrient-dense, real, whole protein sources like meat, poultry, eggs, fish, and shellfish.

Tip #2: Fill Your Plate with Real, Whole Food

Basing your diet on processed food won’t get you the results you want.
Besides being chock full of synthetic chemicals and preservatives, processed foods are often loaded with salt, low-quality fats, and refined carbohydrates. (And they’re usually low in protein.) Ironically, they’re still loaded with energy, so the result is a nutrient-poor diet that conveniently comes with all the calories.
Individual food tolerances will vary but a diet of real, whole foods with plenty of variety and color is a great place to start. This looks like meat, seafood, and eggs; vegetables and fruit; and healthy fats like avocado, coconut, nuts, and seeds.

Tip #3: Eat Your Meals, Don’t Drink Them

If your goal is fat loss, avoid liquid meals like protein shakes and smoothies. As convenient as they are, these meals in a glass digest super fast leaving you hungry sooner. Even bulletproof coffee – in its original recipe – and other butter coffees are pitifully low in protein.
Of course, liquids like bone broth, tea, and the like don’t really count toward this maxim.
For best results, you’ll want to rely on solid meals. Chew your food. Sit down, be present, and really experience the food you’re eating. It’s not just what you eat, it’s how you eat it.

#4: Eat Breakfast

For the best chance at appetite regulation and fat loss, eat breakfast every day. From a practical point of view, getting enough protein each day (see #1) means you’ll need to eat breakfast to fit it all in.

In addition to being highly satiating, protein provides amino acid precursors to serotonin – a neurotransmitter needed for maintaining mood – and the hormone melatonin which helps put you to sleep at night.
For best fat loss results over time, eat your breakfast.