22/04/2025
Effective and sustainable fat loss is about improving:
Body fat levels
Muscle retention
Energy levels
Satiety
Overall health
Most people who attempt weight loss fail at all of these.
You can lose fat or weight, but not achieve the others, and then put it all back on again quickly.
If you improve all of these, you will find it much easier to get and stay in shape long term.
What else helps people sustain their fat loss transformation?
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10/04/2025
This is the Cookie Cottage.
Yes, a cookie shop.
It's probably my favourite shop in the town in which I live.
Now, I'm somebody who eats a diet of almost entirely whole foods, so trips to this store are few and far between.
However, I have always had a 'sweet tooth', despite such foods making me look, feel, and perform worse.
Why don't I go here every single day?
Because I'd get fat.
Why don't I go here every single week?
Because my cravings nor hunger are that high.
But I 'could' go every single week. I just choose not to.
Instead, I go roughly once a month, usually the last Sunday of the month as a nice treat.
What am I getting at?
You CAN eat whatever you like when trying to get and stay in shape. Literally anything.
If any coach tells you to avoid individual foods or food groups, or perhaps entire macronutrients, get the hell away from them.
What matters is that you hit your calorie targets, protein targets, essential vitamin, and mineral targets.
You can achieve all of those while still enjoying some of your favourite treats each week.
Just understand that you probably can't eat them every single day, or else you will struggle to eat productively.
Because
09/04/2025
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Would you like help achieving your fat loss goals in 2025
08/04/2025
Sleep is one of the main things that people get wrong when trying to lose weight and stick to a diet.
If you feel perpetually tired, then how do you expect to eat and exercise productively?
How will you perform mentally and physically at your best in the gym if you feel tired all of the time?
How will you make the best food choices if you have no energy?
How will you persevere through feelings of hunger and cravings if you're exhausted?
It's unrealistic for you to get more than 8 hours consistently unless your routine and schedule allow it, but if you can combine 8 hours on most evenings with regular lie ins then that will help to alleviate sleep debt.
If you can't wake up without an alarm, then that tells you a lot.
Aim for between 8 and 9 hours, average sleep across the week, and do this consistently until you wake up feeling good and refreshed.
07/04/2025
A calorie deficit is essential for fat loss.
But how hungry you feel when dieting is 100% in your control.
1. Stay well hydrated
2. Eat more quality protein
3. Improve sleep
4. Less junk food & alcohol
5. Focus on whole foods
What would you add?
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