fat loss

Posted 2 years ago

How to set up your fat loss phase to achieve the best results

Fat loss – in theory – is easy, but people aren’t! It is so common to let your old habits, as well as what other people are doing and saying, distract you from the process. These factors can slow you down from achieving your fat loss goals. As such, in this article, I’ll walk you through how I’d go about setting up a fat loss phase.

(1) Have a plan

Plan every stage of your fat loss, from your diet to your training. This will allow you to know when and what you need to adapt. In this way, fat loss will not be guess-work: it is a path that may have bumps and winds, but with a plan, you’ll always end up at the same destination aka losing body fat. Therefore, before you even start, make sure you have planned your way to get there.

(2) Work out how much you have to lose

Don’t worry if this number isn’t fully accurate when you reach your ideal body composition but having it there to work towards will always help. Having figures to look at will make it relatable and you can then break that big number down into smaller sections, such as a weekly weight-loss target.

(3) Give yourself a number of weeks to do it in

Fat loss is a phase of your journey, so give yourself a target and specific time frame to work on this phase. This will make you work harder and be more consistent; plus, setting a time frame stops you messing around!!

(4) Do the basics and do them well: don’t get distracted by all the shiny exciting things that are happening around you!

Stick to your lane and stick to your skill set – don’t jump ahead or try to mimic what somebody else is doing! Make your fat loss journey as applicable to you as possible (e.g. factoring in your job, your timeline, your hobbies, and other life factors). Remember that – at the end of the day – fat loss is about energy balance. As such, once you have created your deficit, made sure you are hitting your protein intake, and that you are consuming enough nutrients, the rest – although useful – is extra. Nail the easy bits first: you can learn the rest as you go.

(5) Write a list of daily tasks

This one gets missed a lot, but you should know exactly what you are doing and when – don’t get left blindsided! A simple tick list that you complete daily will bulletproof your routine to be in line with what you are trying to achieve.

(6) DON’T go all in too soon

Fat loss is about getting as much fat shifted at each stage before moving on: don’t force it and don’t jump stages!!!! You need food to perform, so don’t droop calories super low from the get-go. The same goes for cardio: it is a tool, so use it when it’s needed.


It doesn’t matter if it is to yourself, your coach or your partner: make sure you are accountable to your goals, your actions and your progress.

Ally Burgde