No gimmicks. Just simple, sustainable habits that get real results.

If you’ve ever felt overwhelmed by fat loss advice you’re not alone. Keto, fasting, 6-meal plans, detox teas… it’s a mess out there.

The truth? Fat loss doesn’t have to be complicated. You just need the right strategy, consistency, and a bit of patience. Here are the core fat loss strategies I’ve used with clients (and myself) that actually work  and are built to last.

1. Create a Sustainable Calorie Deficit

This is the foundation. You need to burn more energy than you consume — but that doesn’t mean starving yourself.

Start by tracking your food for a week. Understand what you’re currently eating before making changes. Most people are eating more than they think — or not enough protein.

Use tools like MyFitnessPal or MacroFactor, or just begin by swapping out high-calorie drinks and snacks.

2. Prioritize Protein at Every Meal

Protein helps you stay fuller for longer, preserves muscle while you lose fat, and boosts your metabolism slightly.

Aim for around 1.6–2.2g of protein per kg of bodyweight per day.

Example: Chicken breast, eggs, Greek yogurt, tofu, protein shakes, cottage cheese.

3. Strength Train at Least 2–3x a Week

Fat loss isn’t just about losing weight — it’s about keeping muscle. Strength training gives your body shape and helps avoid the “skinny fat” look.

You don’t need to train 6 days a week. Focus on consistency and progressive overload — gradually increase weight or reps over time.

4. Walk More Than You Think You Need To

NEAT (non-exercise activity thermogenesis) — aka walking, moving, fidgeting — makes up a big chunk of your daily calorie burn.

Aim for 7,000–10,000 steps/day if possible. But even 3k → 5k → 7k is progress.

Bonus: It helps with digestion, mood, and mental clarity.

5. Plan Ahead — Especially for Meals

You don’t need to meal prep every bite, but having a rough plan makes a massive difference.

Choose 2–3 easy go-to meals for busy days. Keep protein snacks on hand. Don’t wing every meal.

Structure creates freedom.

6. Don’t Expect Perfection — Aim for 80% Consistency

Fat loss isn’t about being perfect — it’s about being consistent enough. You can enjoy meals out, drinks, or family events and still make progress.

One “off” meal doesn’t ruin a week. It’s what you do most of the time that matters.

7. Track Progress Beyond the Scale

The scale will fluctuate. That’s normal. Pay attention to:

• Clothes fitting better
• Progress photos
• Strength gains
• Energy, sleep, and mood

Take photos every 2–4 weeks and notice the long game.

Final Thoughts

You don’t need to suffer your way to fat loss. You just need a solid plan, some accountability, and patience.

If you’re tired of spinning your wheels and want a coach who will meet you where you’re at — I’d love to help.