Beyond Fat Loss:Transforming Your Life
Let’s kick this off by saying that having fat isn’t being fat. Being fat is when your body composition steals from you daily—whether it’s your self-esteem, confidence, or even the ability to ask someone out without being judged.
So this isn’t just about a calorie deficit. It’s not just about losing fat. It’s about becoming a new person—maybe someone you used to be or someone you’ve always wanted to be. This goes well beyond just having a six-pack (which, let’s be honest, is covered up 90% of the time anyway). It’s about:
✅ Not worrying about what you order when eating out.
✅ Running with your top off because there’s less wobble with each stride.
✅ Buying clothing that isn’t just black.
✅ Waking up proud of your reflection.
✅ Spending more time naked.
✅ Turning the lights on to have sex, not off.
So my question to you is: do you want to have less fat?
Good. But it’s not just about being less fat. You can tell yourself that, but it’s BS.
Tracking Fat Loss: Ditch the Scale Obsession
The scale? Not the best measure of progress, especially for ladies fluctuating throughout their menstrual cycle. Weight is influenced by hydration, muscle glycogen, time of day, salt intake, fibre, bowel movements, and more.
You’ve heard me say it before: “What gets measured, gets improved.” BUT your self-worth is not defined by your relationship to gravity.
🔑 Best way to track fat loss? Progress photos.
📸 Keep conditions the same: first thing in the morning, same location, same lighting, same hydration levels.
🚨 You don’t find good lighting. GOOD LIGHTING FINDS YOU.
The Fat Loss Pyramid: What Actually Matters
Let’s talk Thermic Effect of Food (TEF). TEF is the energy your body uses to digest food. Some foods burn more calories just by being digested.
🥑 Dietary fat is easy to process, low TEF
🍞 Carbs sit in the middle.
🥩 Protein? A GAME CHANGER. Around 30% of the calories in protein are burned just to digest it. This is why a high-protein diet is key for fat loss.
Next up, NEAT (Non-Exercise Activity Thermogenesis). This is the energy burned outside of your workouts—walking, fidgeting, taking the stairs, standing instead of sitting. 💡
Highly active people can burn up to 3x more energy daily than sedentary people. Your 60-minute gym session is great, but your daily movement matters more.
Start small: park further away, take the stairs, move more. It’s free, simple & low risk.
The Pyramid of Priorities for Optimal Health
At the base, we have lifestyle. Second? SLEEP. 💤 7-9 hours is a must. Lack of sleep impacts appetite, hormones, training performance, recovery & stress levels.
Vitamin D? Get outside. Stress? Minimize it. Your body literally holds onto fat when inflamed. Science backs this up.
Surround yourself with the right “fruits”—aka people who support your goals rather than sabotage them.
For my visual learners, think nutrition priorities as a pyramid:
1️⃣ Sustainability > Perfection.
2️⃣ Calories in vs out.
3️⃣ Macros (Protein, Carbs, Fats).
4️⃣ Micros (Food Quality).
5️⃣ Nutrient Timing.
6️⃣ Supplements (only as an addition, not the base).
Your health journey isn’t just about looking better—it’s about living better. The essentials for a good life aren’t found in a magic diet or workout plan. They’re found in consistency, education, and support.
📩 If this resonated with you, reply & let me know! I’d love to hear what topics you want covered next.
And if you’re ready to take your fat loss & training to the next level, my online coaching is open—click the button above to get started.