Fat Loss FAQ: Expert Answers to Your Questions

Q: How much fat can I lose per week safely?

A: Safe fat loss ranges 0.3-0.9kg weekly depending on deficit magnitude and starting body composition:

• Moderate deficit (300-500 cal): 0.3-0.45kg weekly—sustainable long-term, minimal muscle loss
• Aggressive deficit (750-1000 cal) with GLP-1: 0.7-0.9kg weekly—requires medical oversight
• Extreme deficit (>1200 cal): 1kg+ weekly—high risk of muscle loss, nutritional deficiency, metabolic damage

Faster isn't always better. Research shows individuals losing 0.5kg weekly maintain results 2 years later, while those losing 1kg weekly regain weight. GLP-1 therapy enables sustainable moderate-large deficits without extreme restriction.

Q: Why do I plateau after 8-12 weeks?

A: Metabolic adaptation. Your body reduces expenditure 5-15% through multiple mechanisms:

• Reduced NEAT (fidgeting, movement decreases 100-200 cal/day)
• Lower thyroid hormones (T3 declines, metabolic rate drops)
• Increased appetite hormones (ghrelin rises, leptin drops)
• Improved muscular efficiency (same activity uses fewer calories)

Solution: Add 15-minute daily activity increase, consume 2.0g protein per kg body weight, take 5-7 day "diet break" at maintenance calories (signals metabolic recovery), or improve sleep to 7-9 hours nightly.

Q: Can I lose fat without exercise?

A: Yes—caloric deficit alone produces fat loss. However, exercise dramatically improves outcomes:

• Diet only: 15-20% weight loss, 50-60% fat (rest is muscle and water)
• Diet + exercise: 18-25% weight loss, 70-80% fat (muscle preserved)
• Diet + GLP-1: 18-25% weight loss, 72-75% fat
• Diet + GLP-1 + exercise: clinically significant weight loss, 85%+ fat

Exercise also improves metabolic rate, cardiovascular health, and long-term weight maintenance. Even 3 hours weekly of moderate activity substantially enhances results.

Q: Does my metabolism determine how easily I lose fat?

A: Partially, but less than commonly believed. Metabolic rate varies 200-400 calories between individuals of identical weight due to:

• Genetics (inheritable 15-20% variation)
• Muscle mass (each kg burns ~6 cal/day at rest)
• Age (metabolism decreases ~2% per decade after 30)
• Prior diet history (extreme dieting depresses metabolism)
• Thyroid function (hypothyroidism reduces metabolism 10-15%)

Importantly: energy balance remains the fundamental constraint. Someone with "slow metabolism" might need 1,700 vs 2,000 calorie deficit—different magnitudes, but identical principle. Resistance training and adequate protein (1.6-2.0g/kg) boost metabolic rate 5-10%.

Q: Is cardio or strength training better for fat loss?

A: Both, for different reasons. Optimal protocol combines both:

• Cardio (HIIT, steady-state): Acute calorie expenditure (200-500 cal per session), improves cardiovascular fitness
• Strength training: Lower acute expenditure (100-200 cal per session), but preserves/builds muscle (6 cal/kg/day additional metabolism)

For fat loss specifically: prioritize resistance training 3x/week to protect muscle mass, add 2-3x weekly moderate cardio or HIIT for additional calorie expenditure. Research shows this combination achieves 30-40% better fat loss and body composition than cardio alone.

Q: How much protein do I need for fat loss?

A: 1.6-2.2g per kilogram body weight daily:

• Minimum: 1.2g/kg prevents muscle loss in most circumstances
• Optimal for fat loss: 1.8-2.0g/kg maximizes muscle preservation and satiety
• On GLP-1: Target 2.0g/kg due to reduced overall calorie intake
• With resistance training: 2.0-2.2g/kg supports muscle protein synthesis

Higher protein increases thermic effect of food (25-30% of calories vs 10% for carbs), enhancing deficit efficiency. Nigerian protein sources: eggs, beans (legumes), chicken, Greek yogurt, fish.

Q: What role does meal frequency play in fat loss?

A: Meal frequency does NOT affect fat loss directly—total calories and macronutrients matter, timing does not.

• One meal daily vs six meals = equivalent fat loss at matched calories
• Meal timing flexibility improves adherence
• With GLP-1: 2-3 larger meals often work better than 5-6 small meals (GLP-1 slows digestion, larger meals cause nausea)

Optimize meal frequency for personal satiety. Some thrive on intermittent fasting, others prefer frequent small meals. Choose the pattern you can sustain consistently.

Q: Can I lose fat from specific body areas?

A: No. Spot reduction is physiologically impossible. Fat loss occurs systematically as your body accesses energy reserves. However, fat loss patterns vary by individual:

• Genetics: Fat mobilization order determined by genetics, hormones, prior storage patterns
• Typical patterns: Extremities (face, hands, feet) lose fat first; midsection/abdomen last
• Muscle targeting: Resistance training in specific areas builds muscle, improving local appearance even if fat loss is systemic

Solution: Continue deficit until systemic fat loss reaches goal. Simultaneously, resistance train areas of concern (ab exercises for core, glute work for hip shape) to improve appearance through muscle development.

Q: How long until I see visible results?

A: Varies widely by starting body composition:

• 5kg loss: Visible in face, typically 6-10 weeks at moderate deficit
• 10kg loss: Noticeable across body, 12-16 weeks
• 20kg loss: Dramatic transformation, 24-32 weeks
• Scale lag: Weight loss often precedes visual changes by 2-3 weeks (water retention masks fat loss)

With GLP-1 therapy, results typically appear 8-12 weeks earlier than diet alone. Take progress photos weekly—they reveal changes before scale does.

Q: How do I maintain weight loss after reaching my goal?

A: Maintenance is a separate (often harder) phase requiring 3-6 month transition:

• Gradual calorie increase: Add 100-150 calories weekly until reaching maintenance (typically 80-90% of original TDEE)
• Continued resistance training: 3-4x weekly preserves muscle, supporting elevated metabolism
• Protein maintenance: 1.6g/kg body weight daily continued indefinitely
• Scale monitoring: Weekly weigh-ins ±2-3kg variation normal; >4kg gain signals need for intervention
• GLP-1 consideration: Remaining on medication often improves long-term success (80% vs 20% weight maintenance without)