The two main promoters of fat loss are diet and exercise.

A sufficient calorie deficit causes fats to be released from fat cells and used as energy.

Exercise amplifies this process by increasing blood flow to muscles and fat cells, releasing fats to be used for energy in muscle cells at a more rapid rate and increasing energy expenditure.

To promote weight loss, the American College of Sports Medicine recommends a minimum of 150–250 minutes of moderate-intensity exercise per week, equaling around 30–50 minutes of exercise 5 days per week.

For maximum benefit, this exercise should be a combination of resistance training to maintain or increase muscle mass and aerobic exercise to increase calorie burn.

Common resistance training exercises include lifting weights, bodyweight exercises, and resistance bands, while examples of aerobic exercise are running, biking, or using an elliptical machine.

When calorie restriction and a nutrient-dense diet are paired with a proper exercise regimen, fat loss is more likely to occur, as opposed to utilizing diet or exercise alone.

For best results, consider seeking help from a registered dietitian for dietary guidance and certified personal trainer for exercise programming.

Diet and exercise serve as the major contributors to fat loss. A nutritious diet that provides a proper calorie deficit combined with sufficient exercise is the recipe for sustainable fat loss.