Your fat loss questions answered.

Fat loss is best achieved through a combination of a calorie deficit (eating fewer calories than you burn), resistance training, and a diet rich in whole, nutrient-dense foods. Quick results often aren't sustainable, so aim for a steady fat loss of 0.5-1% of your body weight per week. In practical terms this is about 250-500kcal deficit per day. 

The key macronutrient for fat loss is protein. Consume 1.6-2 grams of protein per kilogram of body weight daily. Protein supports muscle retention, increases satiety, and has a higher thermic effect, meaning your body burns more calories digesting it. 

A balanced approach of 30% protein, 40% carbohydrates and 30% fats allows people to lose weight, perform well and not feel like they are struggling through with no energy.

Diet has the largest impact on fat loss, as it's easier to reduce calorie intake than to burn the same number through exercise. However, exercise (especially strength training) is crucial for preserving muscle mass and improving overall health during fat loss. Remember you want to lose the right type of weight (fat) and minimise muscle loss.

Yes, this is called body recomposition. It’s more likely to happen if you’re a beginner, overweight, or returning to training after a break. Focus on strength training, eating enough protein (see above), and maintaining a small calorie deficit. More experienced trainers or those with less body fat to lose can achieve this but it takes longer to see results.

• Lean proteins (e.g., chicken, fish, tofu) to preserve muscle and promote satiety.
• Vegetables and fruits for fibre and nutrients.
• Whole grains and legumes for sustained energy and fullness.
• Healthy fats (e.g., nuts, seeds, avocado) in moderation.

You can't spot-reduce fat, including belly fat. However, reducing overall body fat through a calorie deficit and strength training can eventually target stubborn areas. Managing stress and getting quality sleep also help reduce abdominal fat linked to cortisol.

No, you don’t need to cut out carbs to lose fat. Carbs are an important energy source, especially for active individuals. Focus on high-quality carbs like fruits, vegetables, and whole grains, and monitor portion sizes to stay within your calorie target. This is a common default for people to try and see a quick change on the scale due to a drop in water weight. But the resulting lack in energy means you often end up overeating at specific times. A more balanced, less restrictive approach will be more successful.

Common reasons include:

• Underestimating your calorie intake (hidden calories in sauces, snacks, etc.).
• Overestimating your calorie burn from exercise or steps.
• Metabolic adaptation (your body adjusts to lower calorie intake).
• High stress or inadequate sleep.

If you are struggling with not losing weight you need to get brutally honest and think about getting more data driven to remove some of the emotion. Track your food, weigh yourself daily, look at what you do at weekends…all of these can help you figure out what the barrier is.

Yes absolutely. We've helped everyone from Moms with kids to people just starting their fitness journey to seasoned lifters. You do not need to have any prior experience with training. Our program blends training, accountability and support to help you get in the best shape of your life, but learn how to sustain the results you see.