How Fat Loss Really Works (From Someone Who’s Been There)
By H.S. Dhillon
Let me tell you something straight up—fat loss isn’t about finding the perfect diet or the magical 15-minute workout that melts belly fat. I used to believe that too. I’d try one thing after another, hoping each time that this would be “the one.” Spoiler: it never was.
So, how does fat loss actually work? I’m not going to sugarcoat it (pun intended). But I’ll break it down in a way that actually makes sense—because if you understand how it works, you stop falling for every shiny new trick out there.
The One Rule of Fat Loss: Calorie Deficit
No matter what diet you follow—keto, intermittent fasting, low carb, vegan, whatever—it all boils down to one thing: you have to burn more calories than you consume. That’s it.
When you’re in a calorie deficit, your body taps into stored fat for energy. That’s how fat loss happens. It’s not about cutting out rice or skipping dinner or sweating until you nearly faint. It’s just about consistently eating a little less than your body needs.
Once I learned this, everything changed for me. I stopped fearing food and started being strategic with it.
But It’s Not Just About Eating Less…
Here’s the thing—I tried starving myself before. It didn’t work. I’d binge after a few days and feel like a failure. The real key is not eating less, it’s eating smart.
You want to:
- Prioritize protein to preserve muscle and keep you full.
- Eat more whole foods that keep you satisfied (think lentils, eggs, chicken, paneer, veggies).
- Be mindful of liquid calories—juices, sugary chai, soft drinks—they add up quick.
I kept my meals simple. Dal(Lentils), roti, sabzi(Veggies) with a bowl of yogurt became my go-to. I’d still eat out now and then, but I learned to balance it.
Exercise: Not for Burning Calories, But for Building Muscle
Here’s a truth no one told me early on—you can’t out-train a bad diet. I used to think if I trained hard, I could eat whatever I wanted. Nope.
What workouts do help with is:
- Maintaining and building muscle (so you look fit, not just smaller).
- Improving your metabolism over time.
- Keeping your mind in the game—working out builds discipline.
I didn’t start with fancy routines. Just bodyweight exercises at home, 3 days a week. Then I added dumbbells. Progress happened slowly but surely.
Here is a Free Fat loss workout that can help you kickstart your fat loss journey:
Habits > Motivation
Motivation fades. Trust me. There are days I didn’t want to do anything. But I showed up anyway, because I built habits.
Some of the habits that helped me lose fat:
- Prepping meals ahead.
- Going for a 30-minute walk every evening.
- Drinking water before meals to curb overeating.
- Tracking my food (even roughly) to stay aware.
Once these became part of my routine, fat loss became automatic.
It’s a Mind Game Too
The biggest battle isn’t physical—it’s mental.
You’ll question yourself. You’ll get impatient. You’ll want to quit.
But every time I stayed consistent, even when the scale didn’t move, my body was changing. Clothes fit better. I felt stronger. More confident.
Fat loss taught me more about myself than any book ever did.
The Bottom Line:
Fat loss is simple—but not always easy. It’s about:
- Creating a calorie deficit.
- Eating smart, not starving.
- Moving your body consistently.
- Building habits and showing up even when it’s hard.
I didn’t have a perfect plan. I just kept showing up. And you can too.
If you take one thing from this post, let it be this: you don’t need perfection to lose fat. You just need consistency.
Let’s keep it real and sustainable. No fads. No extremes. Just a better version of you, one small step at a time.
—
H.S. Dhillon
