If the primary goal of your workout and diet program right now is to lose fat, there are five steps you need to be taking to ensure you're going to get optimal results.

The number one factor that will be paramount to you being able to successfully lose fat is going to be getting a correct calorie intake that creates what's known as a ‘calorie deficit', which is where your body expends more energy throughout the day than you take in.

It's this calorie deficit that then causes the body to dip into the stored energy in your body and help you lose fat.

Here's where to begin.

Calorie Intake To Lose Fat

As described above, the first step to lose fat is to calculate the total calorie intake that will be optimal for you. Realize that it's going to vary from person to person, so just plugging in some numbers into a calculator and taking this as set in stone is not a smart approach.

Rather, figure out a ballpark number, and then adjust depending on the results you achieve.

A very simple guideline to start with is by multiplying your body weight by 10-13. So, if you weigh 150 pounds, you'd consume 1500 to 1950 calories. Start at the higher end and if you aren't starting to lose fat, shift downwards.

Add In Exercises Aimed To Lose Fat

Next, it's going to really help your progress if you perform some exercise that has been designed to help you lose body fat.

Generally, most people will be quick to run out and do cardio, but this is a mistake. While cardio is great for the heart and will help you burn calories, it's not optimal in the long run.

Instead, get on a good weight lifting program - one that has you lifting heavy weights within the eight to twelve rep range, and allows for enough rest for full recovery.

What weight lifting will do is bump the metabolic rate by building new muscle tissue. Since muscle tissue is the type of tissue that burns the most calories in the body, the more of it you have, the easier it will be to lose fat and maintain that weight down the road.

When this weight training is coupled together with moderate amounts of cardio training, you will be maximizing your ability to lose fat.

Monitor The Types of Food Consumed

Finally, in addition to regulating the amount of total calories you eat, it's also going to be important to monitor the types of foods you are eating as well.

While total calories will always be the determining factor of whether or not you lose fat, some foods are going to make the whole process much easier than others.

For example, if you were to eat 300 calories from a handful of candies versus 300 calories from a whole-grain turkey sandwich, which do you think would keep you feeling satisfied for a longer period of time?

Obviously, the whole grain sandwich would.

You should definitely allow for some indulgences when it comes to your diet, but try and keep them limited to special occasions. The rest of the time, focus on eating plenty of fruits and vegetables, whole grains, lean sources of protein, along with low-fat dairy products.

This is really the best approach to long-lasting weight loss.

So, rather than searching for the next big quick fix that promises you'll lose fat at a rate of five pounds a week, take a smarter, more moderate approach. It will increase your ability to stick with it and make the whole process more enjoyable.