The Three Keys to Fat Loss In 2024

At VTLZR, we believe in a holistic approach to fat loss and weight management. When it comes to losing fat and achieving your body goals, it’s important to focus on three key factors: caloric deficit, protein consumption, and resistance training.

Many individuals think running on a treadmill for hours or drastically cutting calories is the only way to lose fat, but this is simply not sustainable or healthy. Our three keys provide a well-rounded approach that takes into consideration both physical and nutritional aspects of fat loss.

1. Caloric Deficit Focused on Nutrient-Dense Foods

To lose weight, you have to remain in a caloric deficit. A caloric deficit is a simple formula. It means consuming fewer calories than your body needs results in weight loss. A 500-1000 calorie deficit per day is recommended for healthy and sustainable weight loss of 1-2 lbs per week.

However, it’s critical that the majority, at least 80%, of these calories come from nutrient-dense whole foods. This keeps your energy levels high while you feel satiated throughout the process.

It’s not just about cutting calories but making smart choices about the quality of the foods you eat. Focus on nutrient-dense, whole foods that provide your body with the essential vitamins, minerals, and macronutrients it needs to function at its best.

2. Protein Consumption

Protein plays a crucial role in fat loss and muscle building.

If you’re looking to build muscle, which leads to increased metabolism, start by consuming approximately 0.8 to 1 gram(s) of protein per pound of body weight.

While your protein needs may vary, this recommendation applies when you’re working out four or more days a week and following a caloric-deficient diet. Adequate protein intake not only helps maintain muscle mass but also keeps you feeling full and satisfied.

3. Resistance Training

While cardio has its benefits, resistance training is the king of fat loss. It helps build lean muscle, which increases your metabolism and aids your body in burning more calories throughout the day.

At VTLZR, we program 3-6 days a week in the gym. Three is the minimum to see real results.

Focus on proper form, performing each rep through a full range of motion, training near failure, and completing around 10 sets per muscle group each week. This will help you maximize muscle gain and fat loss potential.


By incorporating these three key factors into your fat loss journey, you’ll enhance your chances of achieving your desired physique.

Remember, it’s essential to maintain a balanced and sustainable approach to achieve long-term success. Stay consistent, listen to your body, and celebrate every milestone along the way.

At VTLZR, we’re committed to supporting your health and fitness goals. Start implementing these three keys to fat loss today and embrace a healthier, stronger version of yourself.

Ready to start your body transformation journey? Learn about our 12-week coaching programs here.


Eglseer, D., Traxler, M., Embacher, S., Reiter, L., Schoufour, J., Weijs, P., Voortman, T., Boirie, Y., Cruz-Jentoft, A., & Bauer, S. (2023, April 6). Nutrition and exercise interventions to improve body composition for persons with overweight or obesity near retirement age: A systematic review and network meta-analysis of randomized controlled trials. Science Direct.

Want actionable advice and tips on health, wellness, habits, and hybrid athlete training?

Sign up for the Vitalizer Newsletter today and get exclusive access to curated content for the Vitalizer community of hybrid athletes and high-performers.

Related Articles

Sign up & begin the journey of a lifetime.

Join our newsletter today, and get the latest tips, insights, recipes, events, workouts, challenges, and more from Hybrid Athletes like Derek Morgen.