Do you know that feeling of doing "everything right" for a week, stepping on the scale, and finding the tape measure exactly the same? Or starting three diets in the same month and abandoning all of them by the third week?
I know what it's like. And I will be honest with you: it’s not a lack of willpower. It is almost always a lack of a plan that makes sense for your real life. And there is one thing that almost no one mentions, which can change everything in your fat loss rhythm... I’ll reveal it in a little while, halfway through the guide.
Here you will find what research says about habits that support fat loss, with numbers and sources, Portuguese examples, and a weekly plan you can copy.
Losing Fat is Not the Same as Losing Weight
The scale measures everything: fat, muscle, water. When we talk about losing body fat, what matters is composition, not just the number.
A study published in the Annals of Internal Medicine (Nedeltcheva et al., 2010) clearly shows the difference. Ten adults went through two 14-day phases with the same moderate caloric restriction, one sleeping 8.5 hours and the other 5.5. The weight lost was similar, but the composition was not:
| In 14 days | 8.5 h in bed | 5.5 h in bed |
|---|---|---|
| Fat lost | 1.4 kg | 0.6 kg |
| Lean mass lost | 1.5 kg | 2.4 kg |
In other words: sleeping little meant that a larger part of what they lost came from lean mass, not fat. The sample is small, but the message is clear. And here is the hidden factor I promised: sleep. We’ll get to that.
So, use the tape measure around your waist as an ally. It often says more than the scale.
What is a Realistic Pace?
The American CDC suggests about 0.5 to 1 kg per week as a gradual and steady pace, and losing just 5% of your body weight already brings health benefits. If you weigh 80 kg, we are talking about 4 kg.
It’s not much, but it’s sustainable. And in Portugal, you are not alone: the latest national food survey (IAN-AF 2015–2016) indicated 34.8% pre-obesity and 22.3% obesity in adults, according to the DGS.
Move More: What the Evidence Says
The DGS, based on WHO recommendations, indicates for adults:
- 150 to 300 minutes of moderate aerobic activity per week (or 75 to 150 minutes of vigorous activity)
- Muscle strengthening at least 2 days per week
- Less time sitting — and any movement counts, even light movement
For the fat that accumulates around the organs, visceral fat, aerobic exercise has the strongest evidence. A review in PLOS ONE (Vissers et al., 2013, 15 studies) showed reductions of more than 30 cm² in women and more than 40 cm² in men after 12 weeks, even without diet. A 2012 meta-analysis (Ismail et al., 35 trials) confirmed the effect of aerobic exercise.
And What About Steps?
A 2026 meta-analysis (18 trials, 3,758 people) found that those who maintained their weight loss walked about 8,240 steps per day in the maintenance phase, compared to about 6,760 in the comparison groups. The authors themselves say that the 8,500-step target is a hypothesis to be tested, not a rule. But the practical idea is good: slowly increase your usual number.
Eat the Portuguese Way (Without Complicating)
The good news is that our traditional diet already does most of the work. The DGS describes the Mediterranean pattern — recognized by UNESCO in 2013 — with:
- Vegetables in abundance at lunch and dinner (soup counts!)
- 1 to 2 pieces of fruit per day
- Fish 2 or more times per week, legumes more than 2 times
- Olive oil as the main fat, in moderation
- Water as the main drink
- Red meat only 1 to 2 times per week
Also include a source of protein — eggs, fish, chicken, or legumes — in your main meals. It helps keep you satisfied for longer.
Sleep: The Most Forgotten Habit
Returning to the study in the table above: during the short sleep period, participants also reported more hunger. If you’ve been sleeping little and feel that your diet "isn't working," it is possible that it is not just the diet.
Try to maintain regular hours, turn off screens before bed, and cut out coffee in the late afternoon.
Targeted Fat Loss: How Does It Really Work?
If you are looking for how to lose belly fat or lose localized fat, the honest answer is this: the body does not choose the area from which it will draw energy. When it needs it, it mobilizes fat from various areas at the same time. A 2022 meta-analysis (Ramirez-Campillo et al., 13 studies, 1,158 participants) concluded that localized training had no effect on fat in that area.
The path lies in supporting the body as a whole — movement, nutrition, sleep — and, if it makes sense for you, a supplement that supports metabolism in that work.
A Weekly Plan for You to Copy
| Day | Movement | Support Meal |
|---|---|---|
| Monday | 30 min brisk walking (e.g., by the riverside in Porto) | Vegetable soup and grilled fish |
| Tuesday | Strength training at home or the gym, 30–40 min | Eggs with salad and fruit |
| Wednesday | 30–40 min walk at the end of the day (Lisbon has great paths along the Tagus if you live nearby) | Vegetable bean stew |
| Thursday | Strength training, 30–40 min | Chicken with vegetables and brown rice |
| Friday | 30 min cycling, swimming, or walking | Baked fish with boiled potatoes |
| Saturday | Long 45–60 min walk with friends or family | Light lunch with legumes |
| Sunday | Active rest: stretching or a light stroll | Family meal, no rushing |
This adds up to about 150 minutes of movement, with two days of strength training, which is what the DGS and WHO indicate. Adapt it to your schedule. The best plan is the one you can stick to.
Where a Supplement Fits In
A fat loss supplement does not do the work of the habits above, but it can provide support. If you are going to choose one, the rule is simple: clearly listed ingredients, caffeine added to your coffee (the EFSA considers up to 400 mg per day safe, and up to 200 mg in a single dose), and no promises of specific weight loss.
Kyoslim, from PrimeCell Nutrition, gathers five ingredients — green tea EGCG, guarana, L-carnitine, raspberry extract, and niacin — in one capsule a day, designed to support healthy weight management when combined with balanced nutrition and regular exercise. It is manufactured in the European Union, with DGAV authorization, is vegan, and comes with a 180-day money-back guarantee, so you have nothing to lose by trying it. If you want to know the complete formulation, check out Kyoslim.
Frequently Asked Questions
How long does it take to lose fat?
It varies from person to person. A gradual pace of 0.5 to 1 kg per week is considered stable, and many report more energy in the first few weeks, with more visible changes over several months.
Can I lose fat with exercise alone?
Exercise is central, but the best results come from combining it with a balanced diet and good sleep.
What is the best supplement for fat loss?
There is no single best one. What matters is a clear label, doses within safety limits, and use as support for good habits, not as a substitute.
Do I need to talk to a healthcare professional?
Yes, if you take medication, are pregnant or breastfeeding, or have a health condition. A doctor or nutritionist will help you adapt the plan to your case.
The Essentials to Take With You
Losing fat sustainably is the sum of small pieces: regular movement, eating the Portuguese way, good nights of sleep, and patience. Choose one to start this week — perhaps the 30-minute walk — and the next one will be easier.
Useful sources: DGS — WHO Recommendations for physical activity, DGS — Mediterranean Diet, DGS — Nutritional Status (IAN-AF), CDC — Losing Weight, Nedeltcheva et al., Annals of Internal Medicine (2010), Vissers et al., PLOS ONE (2013), Ramirez-Campillo et al., Human Movement (2022) and meta-analysis on daily steps (IJERPH, 2026).
Important Health Information
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Kyoslim is a dietary supplement designed to support healthy weight management when combined with balanced nutrition and regular exercise. Results may vary by individual. Consult your healthcare professional before starting any new supplementation regimen, especially if you have existing health conditions or take medication.
The statements in this article have not been evaluated by regulatory authorities. This product is not intended to diagnose, treat, cure, or prevent any disease.
