Here is the ultimate fat loss checklist so you can stop overthinking the process, stop majoring in the minor and start losing weight for good.

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We’re going to talk about math today.

No, you are not going to be tested or quizzed or have complete any word problems or long division or common core stuff.

We’re just gonna talk about math.

Because in many ways, math is applicable to so much in life. And it really comes into play when we talk about fat loss.

There are certain rules that govern how to successfully solve those pesky math problems that your fifth grade teacher sent home with you back in the day.

Math creates order. Balance.

2 + 2 = 4. Always.

Even if there are new ways to make this equation work to get to that final answer of “4,” the final answer will still always be … 4. I’m looking at you, common core.

The same applies for fat loss.

There is an order of importance for fat loss. If you follow the rules that govern the fat loss process, you lose fat. Period.

If you falter or even prioritize one secondary or tertiary aspect while skipping over the most important pillar, fat loss does not happen.

Much like in math.

Today, you’re going to the actual fat loss checklist that you need to follow in order to lose weight for good. You’ll learn the actual order of importance. If progress has stalled, or even reversed, it is guaranteed that you are missing one of these items.

Instead, follow this list consistently and fat loss will happen.

Because … 2 + 2 = 4.

Let’s get into it.

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When was the last time you thought about the concept of PEMDAS?

It’s the order of importance for how you’ll attack a math problem to get to the equation.

PEMDAS: parenthesis, exponents, multiplication, division, addition, subtraction

Grade school teachers will hit us with the handy mnemonic devices to help remember this order of mathematical importance, commonly referred to as: Please Excuse My Dear Aunt Sally.

PEMDAS.

You can’t just jump into the sequence and start knocking out addition if you haven’t handled the equation in parenthesis first. If you do it that way, you will get the wrong answer.

Math was one of those subjects in school that if you didn’t practice it every single day, you’d eventually lose interest and likely regress.

It’s a skill.

And skills need constant practice. Especially when it comes to learning and mastering all of the various skills that you need to know in order to succeed.

Much like math and its rule of PEMDAS, there is a general order of things when it comes to losing weight. This order of importance is how we’ll base our fat loss checklist.

And it starts with how much you eat.

Calorie Deficit

The law of thermodynamics is undefeated. This is where it all starts.

In order to lose fat, you must manipulate the energy balance of your body. In other words, you must eat fewer calories than you burn throughout the day.

Your body naturally burns calories as a result of just human life and functions (like breathing and digesting food).

Movement can help burn more calories. But the major focus of your fat loss phase should be on how much you are eating on a consistent basis.

Be careful here. Your goal is not to restrict calories to the point of misery.

Avoid that go big or go home mindset. The goal is to eat as much food as possible while still seeing progress. Doing so will make things much more sustainable and help stave off eventual metabolic adaptations as a result of dieting.

So you’ll want to create a moderate calorie deficit. I’ll show you how to do just that here.

Macros (namely protein)

After calories, we’ve got to talk about what makes up those calories.

Protein. Carbs. Fats.

Do carbs make you fat? No.

What about fat? Nope.

Remember: eating too many calories over time is how you gain fat. It is not one specific food or macronutrient that will determine this.

However, how you break down your macros will go a long way to promote better rates of fat loss.

And that starts with an emphasis on protein. Protein has several factors in its favor:

Protein is muscle-sparing

Adequate protein consumption preserves lean muscle tissue while dieting.

This is super important because as you lean down, you want to actually look the part of someone who’s been dedicating all that time to your health and fitness. Eating enough protein will help lead to that lean and toned physique that you’ve likely been chasing.

Protein burns more calories in digestion

Your metabolism is made up of several factors, one of those is the thermic effect of food. Simply put: your body burns calories in order to digest and process the calories that you eat. Convenient, huh?

Well, protein burns more calories than carbs and fats.

Protein is more filling

It’s the most filling macronutrient. For many people, just adding more protein into each and every meal will lead to better satiation throughout the day.

Aim to include at least 20 to 30 grams of protein at each meal. You can start with 100 to 120 grams of protein as a baseline minimum to start (although as much as one gram per pound of bodyweight in protein is a good goal to work up to).

Here’s how to eat more protein.

But, what about carbs and fats?

Good question. They are both important. However, this can oftentimes come down to personal preference.

If you prefer more carbs in your day … awesome. As long as you are within your calorie deficit and hit your protein, you’ll be fine.

If it’s more fats that you prefer … fantastic. And again, as long as you are within your calorie deficit and hit your protein, you’ll be fine.

When you are looking to get into high performing and super physique level status, then a more detailed macro tracking approach might be more beneficial, to which I explain in more detail in this comprehensive guide to setting up your macros.

Strength training

Pick up heavy stuff. Put it down. Pick it back up again.

If you are not prioritizing some kind of resistance training, you are doing it wrong. When you enter into a fat loss phase and create that calorie deficit, you want to signal to the body that it needs to lose fat, not muscle.

Strength training and eating adequate protein will do the trick.

Remember, resistance training is relative to your abilities. If you can barely load a squat and just need to focus on sitting down on a box a few times, that’s perfect. That’s what you can do. And you will get stronger and better at doing just that over time.

You are never too old to start. But, you do need to start. And then keep it going over time.

Sleep

The most underrated part of the entire process.

It’s at rest when the metabolism has a chance to kick into overdrive. Whether the goal is fat loss, muscle gain or just improved general health, you must make sleep a priority.

Here’s how to make sure you are getting better sleep … and doing so consistently.

Cardio

Notice how far down the line this one is on our fat loss checklist.

So many people have it all backwards and immediately think they need to lace up the sneakers and hit the pavement as the driving force of their fat loss phase.

This is flawed.

Cardio is actually not needed at all to lose weight.

Read that again.

Cardio is not needed for weight loss. From a strict fat loss point of view, cardio should be viewed as a supplemental tool to help burn extra calories and further deepen that calorie deficit.

But, from an overall health point of view, cardio is necessary. Do some cardio. However, do not do cardio simply to lose weight.

I encourage my Lean4Life Academy members to walk every single day. Aim for at least one or two 20 minute walks daily. From there, it’s a good idea to get that heart rate up with some form of interval or conditioning training once per week (metabolic resistance training works really well for this, too).

Meal Timing / Supplements

So many people reach out to me asking one of two things:

“Is it bad to eat late?”

“What are the best fat loss supplements?”

Both are majoring in the minor and will not dramatically affect your ability to lose fat.

Remember, the hierarchy here. It starts with calories and protein and then we go down the fat loss checklist from there.

It does not matter when you eat. As long as you handle the calories and protein, and do so consistently, you will lose fat. Period.

Meanwhile, the majority of supplements that are pushed by influencers and Brad at GNC are useless and a waste of your money. The only time these come into play are:

1) if your doctor has recommended a specific supplement for a specific reason.

OR

2) if you are handling everything above accurately and consistently and have deeper physique goals or performance you are trying to hit and need a small push.

But no supplement in the world will make up for poor adherence to your diet and strength training.

Save. Your. Money.

The bottom line is that if progress is not happening, in 99-percent of cases, it’s because one of the above rules is not being followed consistently enough.

Remember that.

You are in control of this process and you have the ability to make the right tweaks to get things moving in the right direction again. Just look to this fat loss checklist for the true hierarchy and apply the necessary cues to get back on track.

2 + 2 = 4. Always.

Let me help you learn how to apply this fat loss checklist to your journey … 

I’m here to help you out. 

If you have any questions, reach out. I answer all of my emails at pete [at] petecataldo [.] com … Hit me up with the subject line “Fat Loss Checklist” and I’ll answer any questions you have to make this work for you.

Or you can hit me up anytime on the socialz on Facebook, Twitter or Instagram.

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