Losing weight isn’t just about eating less — it’s about eating smart. And more importantly, it’s about learning how to fuel your body in a way that supports fat loss, muscle gain, better energy, and long-term health.
1. Create a Sustainable Calorie Deficit
To lose fat, your body must be in a calorie deficit — meaning you burn more energy than you consume. But this doesn’t mean starving yourself. Extreme restriction isn’t sustainable and can backfire. The key is a moderate, manageable deficit that allows steady progress while keeping your energy, mood, and training performance high.
2. Don’t Just Count Calories — Track Your Macros
While calories matter, macronutrients matter more:
• Protein preserves and builds lean muscle — critical when in a deficit.
• Fats support hormone health and long-lasting energy.
• Carbs are your body’s preferred fuel source, especially around workouts. Yes, you can (and should) eat carbs even when trying to lose weight — they support energy and lean muscle growth!
3. Focus on Fat Loss, Not Just Weight Loss
There’s a big difference. You want to lose fat, not muscle or water. Body composition changes — reducing fat while keeping or building muscle — is what really transforms how you look and feel.
4. Prioritise Sustainable Cardio
Cardio plays a key role in heart health, fat loss, and fitness — but it needs to be done smart:
• 75% should be low to moderate intensity (like walking, light cycling, or a steady jog) using the RPE (Rate of Perceived Exertion) scale at around 4–6 out of 10. You should be able to hold a conversation.
• 25% can be higher intensity (sprints, HIIT, etc.), where you’re pushing closer to 8–9 RPE. Short, sharp, and effective.
This balance keeps your stress levels in check, supports recovery, and is more sustainable over time.
5. Stay Hydrated — It Matters More Than You Think
Water is essential for:
• Metabolism and digestion
• Joint health and workout performance
• Managing appetite and reducing cravings
• Energy levels and mood
Aim for at least 2–3 litres per day, more if you're active or in a hot climate. Often, what feels like hunger is really dehydration.
6. Consistency Over Perfection
You don’t need to be perfect. You just need to be consistent. Progress happens when you stick with the basics, day after day — not when you jump between extreme diets or trends.
7. Work with a Personal Trainer for Real Results
Having a personal trainer in your corner helps eliminate the guesswork and fast-track your results:
• Guidance that’s personalised to your body, lifestyle, and goals
• Accountability to keep you on track and motivated
• Education so you understand why you're doing what you’re doing
• Support when things feel tough or confusing
With expert coaching and encouragement, you're far more likely to stay the course, enjoy the journey, and achieve lasting results.
Bottom Line:
It’s not about quick fixes. It’s about building habits that support your goals and help you live a strong, energised, confident life — now and long term. Let your trainer help you simplify the process, master the basics, and get results you can maintain.
