Top Fat Loss Tips- From A Coach Who Cares.

Someone asked me my top tips for losing body fat the other day. Then followed it up by asking, if I’d ever set a goal to change my body in some way or have an aesthetic based training goal in the future?

My answer? Maybe.

But let me tell you what I would do differently this time if I did set anything like that as a target. I’d know my intentions, I’d have a better self-awareness and it would come from a self respecting place.

Because despite me encouraging body neutrality, food freedom or improving body confidence, doesn’t mean I am anti fat loss. Or that I’ll refuse to help people with their fat loss goals.

There’s nothing wrong with wanting to lose body fat or change your body. It’s a valid goal that many (including me) have held at some point.

But there are some things to remember and consider before you start. Because it isn’t as easy as what you might see online….

“Just eat less. Just follow this new diet. Just be more disciplined. Just exercise harder. Just try harder…”

Said every online coach whose never experienced body image issues, poor relationship with food or anyyyyy sort of neurodivergence.

These things are pushed as the secret to fat loss. They try to sell you into the idea that the reason you can’t lose weight is your fault. Weight loss, or rather a fat loss phase can be complicated. It’s such a person dependent process, which is why going into an intentional fat loss phase is something that needs to be right for you!

If you’re looking to lose body fat, here are somethings I’d advise you DON’T DO or TRY TO AVOID, even if they seem like a logical idea that makes sense.

⭐️ Stop following Diets, What I Eat In a Day videos or calorie targets you see others doing online. They’re not you. They’re also not realistic (or honest).

⭐️ Stop cutting out entire food groups or making good / bad food lists. The binge restrict cycle or poor relationship with food will last longer than any diet you set out on. What happens when you tell someone they can’t do or have something? It instantly makes them want it more.

⭐️Don’t Go into it calling it a diet. This instantly gives it a negative spin thanks to diet culture. Instead, see this intentional fat loss as a series of lifestyle changes, implementing better habits, mindfulness and awareness around food.

⭐️ Don’t Instantly change everything all at once. The more drastic it feels, the less likely you are to continue it past a week. Change a couple of things at a time, see how they work. Then if you need further change, look to where can I add a little bit more or make further improvements.

⭐️ Go balls to the wall with an all or nothing approach. This isn’t an “on - off” thing where you’re suddenly all in, ditching everything and anything you were doing before. See it more as turning the dial slightly up in certain areas of life (activity, food awareness, creating a deficit) rather than full throttle, which ultimately can lead to feeling frazzled.

⭐️ Try not to make it your entire identity. Nobody needs to hear how much of a martyr you are for eating a salad. This sort of language, also deepens the idea that you’re suffering, restricting and therefore more likely to enter a binge-restrict cycle.

⭐️ Please don’t forget to live. You have to plan any intentional fat loss phase; which means if you have a tonne of other stressors going on in life at the moment, it will be harder. Look at what’s going on currently. You don’t need to allow yourself permission to get involved in life. You do need to build more self trust, food knowledge and self-autonomy to handle these situations.

⭐️ Try to avoid going into this intentional period of looking to change your body, without a plan. Whilst things may need to change & be somewhat adaptable, have an idea of when you plan on stopping the deficit. We don’t want to spend huge extended periods of times in a deficit (physiologically and psychologically), so having a bit of a cut off point can help. Or setting boundaries that if something else comes up that requires your attention, you’ll allow yourself to pause / stop.

⭐️ Try not to pin your entire value on the success of a fat loss phase. It isn’t your sole marker of progress and definitely doesn’t define you as a human. Having a broader range of targets can help!

Final bonus point, because this one’s important and we like a nice even number over here.

Don’t forget that you’re in control. If you start a fat loss phase intentionally, but quickly realise it just isn’t right for you or noticing quite damaging behaviours, disordered patterns or negative body image arising…you can stop. Even if it’s before the intended ‘end point’ or you haven’t lost as much weight as you’d like. Don’t forget your “dream body” isn’t your dream body if it’s a nightmare to maintain or even get there.

So in summary…

Right time. Right reasons. Right intention. Right knowledge backing it. Right mindset.

Struggling with anything I’ve written here? Or maybe you are looking to lose body fat, change your body in some way, build muscle or just need some nutritional support? Whether you’re in Salford or further afield, my inbox is open for an honest, no pressure chat 💬