Fat Loss
Guide
The fundamentals of sustainable fat loss. No extremes, no gimmicks - just the principles that consistently produce results.
The Framework
Six pillars of fat loss.
Calorie Deficit
Fat loss requires consuming fewer calories than you expend. A 300–500 calorie daily deficit is sustainable and effective without sacrificing muscle or energy. Extreme deficits create rebound weight gain.
Protein
High protein intake preserves muscle while in a deficit, keeps you full, and costs more calories to digest. Aim for 2.0–2.4g per kg of bodyweight. Build every meal around a protein source.
Daily Steps
8,000–10,000 steps per day dramatically increases your total daily energy expenditure without the recovery cost of more training. Walking is the most underrated fat loss tool available.
Strength Training
Resistance training preserves muscle mass during fat loss and elevates your metabolic rate. Train 3–4 times per week focusing on compound movements: squats, deadlifts, presses, rows.
Sleep
Poor sleep increases ghrelin (hunger hormone), reduces leptin (fullness hormone), and elevates cortisol - making fat loss significantly harder. Prioritise 7–9 hours of quality sleep.
Consistency
The best fat loss strategy is the one you sustain. One week of perfection followed by three weeks of failure produces nothing. Small, consistent actions across months produce everything.
Example Day
What a fat loss day looks like.
Fast until midday or break with 3–4 eggs + fruit
200g chicken or beef + vegetables + rice or potatoes
Greek yoghurt or protein bar if needed
200g fish or beef + vegetables + small carb portion
No eating after dinner. Water, herbal tea.
Common Mistakes
What slows people down.
Cutting calories too aggressively - losing muscle as well as fat
Not eating enough protein - accelerates muscle loss in a deficit
Neglecting sleep - hormones work against fat loss when sleep-deprived
Relying on cardio alone - without strength training, muscle loss is inevitable
Expecting fast results - sustainable fat loss is 0.5–1kg per week
Restarting from zero after imperfection - consistency beats perfection every time
FAQ