How much protein do I really need for fat loss?

Research consistently lands at 1.6 to 2.2 grams per kg of bodyweight per day (roughly 0.7 to 1.0g per pound) for adults trying to lose fat while preserving muscle. For a 75kg/165lb person, that's about 120 to 165g per day. It sounds like a lot, but spread across 3 to 4 meals it's very doable. Run your specific number through our protein calculator.

What if I've already tried everything and nothing works?

Almost always, the missing ingredient isn't willpower or the right diet, it's accountability and structure. Most adults already know what to do; they fail because nobody is watching, the plan is too complicated, or they're running it solo. Working with a coach for 8 to 12 weeks reliably breaks this pattern. If you've tried everything, you haven't tried being coached.

Where should I start if I want help but feel overwhelmed?

Start with the lowest-pressure step: take our 2-minute Coaching Fit quiz at /coaching-fit. It'll point you toward the program and coach most likely to fit your goals and schedule. From there you can book a conversation, try our 30-Day Lifestyle Reset, or jump straight into a class. No pressure, no sales pitch, just a clearer next step.

Before You Reach for GLP-1: 10 Ways to Get Real Results

Before You Reach for GLP-1: 10 Ways to Get Real Results from CrossFit BC. GLP-1 drugs are booming. But 10 evidence-based strategies work without a prescription, and build muscle, not just lose fat.

Written by:: CrossFit BC Coaching Team
Section:: Health & Longevity
Reading time:: 14 min
Topics:: GLP-1, Ozempic, weight loss, healthspan, strength training, nutrition
Published:: Tuesday, April 28, 2026
Last updated:: Friday, August 21, 2026

Before You Reach for GLP-1, Read This: 10 Ways to Get Real Results Without Medication

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

Can you actually lose weight without GLP-1 medication?

Yes. Sustainable weight loss without medication is well-established and is what humans have done for most of recorded history. The keys are a modest calorie deficit (about 300 to 500 calories per day), high protein intake (1.6 to 2.2g per kg of bodyweight), strength training at least twice a week, daily walking, and 7 to 9 hours of sleep. Done consistently over 12 weeks, this combination produces meaningful...

What is the most effective natural alternative to Ozempic?

There is no single 'natural Ozempic.' The closest functional equivalent is a high-protein, fiber-rich diet combined with strength training and walking, both of which improve insulin sensitivity, blood sugar regulation, and satiety, which are the same biological systems GLP-1s influence. The advantage: these adaptations stay with you when you stop the program, unlike medication.

Is exercise enough on its own without changing my diet?

Honestly, usually not for fat loss. Exercise is critical for muscle, healthspan, mood, and metabolic health, but you can't out-train a poorly-fed week. Most adults find that pairing strength training with a modest calorie deficit and higher protein produces 10x better results than either change alone. If you only have bandwidth for one change at a time, start with protein.