How to Lose Body Fat with a Calorie Deficit & High Protein

Nov 4, 2025

 by Garrett Bacher

Losing body fat does not need to be confusing. At ATR Fitness Personal Training in Webster, NY, we help clients simplify the process and finally get results that last.

✅ The Most Important Rule: A Calorie Deficit

To lose stored body fat, your body must burn more calories than you consume.

This forces your body to utilize fat as energy.

Simple ways to enter a calorie deficit:

• Reduce portion sizes slightly

• Limit high-calorie drinks (soda, alcohol)

• Track food to increase awareness

• Move more: strength training + steps daily

You don’t need to starve — just be consistent

✅ Why High Protein Changes Everything

Protein helps you:

✅ Maintain muscle while losing fat

✅ Stay full longer

✅ Burn more calories during digestion

✅ Improve metabolism

✅ Recover faster from workouts

Aim for: 0.7–1 gram of protein per pound of goal body weight

Example: If your target weight is 180 lbs → 126–180g protein daily

✅ Strength Training > Endless Cardio

Muscle is your body’s fat-burning engine.

At ATR Fitness, we build strong bodies first — the fat loss follows.

Strength training 2–4x per week =

🔥 More calories burned

🔥 Better shape & tone

🔥 Faster metabolism

✅ The ATR Fitness Approach

We give you:

✅ Customized fat-loss workouts

✅ Nutrition guidance designed for real-life

✅ Accountability from expert coaches

✅ A supportive community in Webster, NY

If you’re ready to finally lose body fat and keep it off…

👉 Book a FREE strategy session at ATR Fitness today.

Let’s build the best version of you — together. 💪