Struggling with fat loss? Read this

Whilst fat loss is often a common goal, the reality is: it isn’t easy to lose fat, particularly as a woman. So if you’re struggling with fat loss, give this a read - as we’ll break down the realities of trying to lose fat and what you can do to succeed when it comes to achieving this goal.

A hard truth: there are no easy or quick fixes

If it sounds too good to be true, it probably is! Fat loss requires consistency, discipline and time. Sustained fat loss won't be achieved with a quick 2-week diet or plan, so be realistic in your expectations so you're not left feeling frustrated and de-motivated. Focus on showing up for yourself each day and lean into the challenge.

Exercise won’t conquer all, nutrition is key

Whilst regular movement plays a vital role when it comes to fat loss, the importance of nutrition can’t be overstated. You might be consistent with your exercise, but if you’re not eating in a calorie deficit then you won’t lose fat. Eating in a calorie deficit means eating less calories than your body is burning. Using our simple macro calculator during onboarding will help calculate your calories for fat loss. A few key tips when it comes to nutrition for fat loss:

• Protein is key for helping you to feel full and for protecting muscle mass during weight loss (aim for roughly 1g per pound of lean body mass).
• Eating enough fibre will also help you feel satiated and reduce hunger.
• Don’t fall for the trap of always choosing ‘low fat’ or ‘diet’ foods - they aren’t always lower calorie or better for you!
• Don’t overestimate your calories burned through exercise!
• Remember that healthy foods can be high calorie too; oily fish, avocado, nuts - consuming moderate portion sizes is key.

Fad diets aren’t the answer

Whilst extreme diets can feel tempting to get a quick result, the reality is that they’re not sustainable or enjoyable, meaning any weight lost is often regained. Instead focus on building a healthy routine & habits that you can stick to in the long term.

Cardio & strength training both have a role to play

A combination of both cardio & strength training is key when it comes to fat loss. Regular cardio will increase your calories burned and improve your cardiovascular health. But fat loss isn’t all about cardio; if you want ‘shape’ and ‘tone’ when you lose fat, strength training is key. Strength training helps to maintain muscle mass which boosts our metabolic rate, meaning our bodies burn more calories at rest. Top tip: don’t neglect your step count either - if you’re looking to lose fat, aim to be hitting at least 8-10k steps a day!  

Think “lifestyle change”, not “diet”

If you want to lose fat, and keep it off - try to shift your mindset from “diet” to “lifestyle change” and focus on creating a healthy routine that you enjoy and leaves you feeling energized and confident. Creating a routine like this will help you to achieve results that will last for life, not just for summer!

Don’t get too caught up in the scales

Fat loss isn’t all about the number on the scale; remember, the scale is only one measurement of change and scale weight is influenced by several things - from fluid fluctuations to food is in our system to hormones. If the number on the scale isn’t moving, you may be losing fat mass but holding onto water. Additionally, if you’ve been working out, you may be gaining muscle, which is denser than fat. When this happens, your clothes may start to feel looser, even if the number on the scale remains the same. Measuring your waist or taking photos of yourself every 2-4 weeks can be other ways to track your progress!

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