3 Keys to Fat Loss

Fat loss is and will always be a hot topic. However, I think it can be an overcomplicated topic. It really comes down to three things. 




You see, information is not the problem. There’s more blogs, articles, videos, and content on the web today than you could ever sift through. The problem is, people read 1,000 ways to lose fat and instead of picking one, they either try all 1,000 or have what I like to call analysis paralysis.

Choice Overload.

I love the acronym KISS

Keep It Simple Stupid.

When you start throwing in complicated things, you get distracted, overwhelmed, and fall of track.

Stick to the basics.


That’s the easy part. Get off your ass and sweat everyday. Elevate your heart rate and have some fun. If it’s running, biking, strength training, dancing, whatever it is, just get your heart pumping.

Now, once you have that a HABIT, you can start being picky. But before you go get fancy, you have to make sure that you have built a habit that you are going to get your heart rate elevated every single day.

Once it becomes a habit (for most people 21-42 days), you can start adding. Maybe you do two days a week of strength training for the benefits of muscular development, injury prevention, and just the desire to be STRONG. You may supplement that with 2 days of running, 1 day of yoga, and a couple days of walking your dog.

That’s a pretty solid routine.


Again, an overcomplicated topic where information is not the problem. You know what’s healthy, you just need to change your habits.

Start small.

Make 3 changes. Make those habits and then move on.

For example, instead of going on some crazy fad diet that you know will work for 6 weeks and then a year from now you’ll be bigger than ever, pick 3 habits you can change. Here would be my 3 for 99% of people.

1. Drink more water. 

2. Eat more protein. 

3. Learn proper portions.

If you focus on those 3 things, you’ll be ahead of 80% of america.

For water, aim to get at least 8 glasses per day.

For protein, aim to get your bodyweight in grams of protein per day.

For portions, learn what a true portion looks like for vegetables, starches, etc. Start using smaller plates, and sticking to the portions. For a good portion guide, check out Precision Nutrition >Portion Guide

Once these 3 become a habit, you can move on, but you’re wasting your time if you try to add any more to your plate until they’re a habit (pun intended).


This is the one that everyone forgets about. However, it’s equally as important as exercise and nutrition. Hence the triangle above.

If you’re sleeping like shit, you’ll eat like shit, and won’t have any energy to exercise. It’s as simple as that.

If you’re tired, you won’t be motivated to cook. What happens when you don’t cook your food and meal prep? You eat something quick, on the go, which we know none of that stuff is great.

If you’re tired, you won’t have any energy to put into your workouts. The last thing you’ll want to do is spend more energy, so you’ll curl up on the couch with your quick, on the go food.

Sleep 8 hours per night. 






Focus on these three keys and you’ll be on your way to success in no time.

Dedicated to Your Success,

Doug Spurling

Spurling Training Systems

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