The Cheat Sheet to Fat Loss

When it comes to Fat Loss, we're constantly being sold the 'secret' ; a new fad diet, a new juice cleanse, a new type of exercise. We see models on Instagram posting hints and tips and 'the one thing you NEED to start doing for a bikini body'. Meanwhile their photos are edited and photoshopped, and their post was just clickbait.

In truth, fat loss is pretty simple. But there isn't a quick fix. Are you ready for the not-so-secret secret? Follow this 'cheat sheet' for guaranteed fat loss that got me from a size 14 at my heaviest to 6 at my leanest.

• Calorie Deficit - A good coach or nutritionist can give you a realistic calorie goal and macro breakdown (protein, carbohydrates, fat). Daily calorie tracking is key to fat loss. The more fat you have to lose, the quicker you lose it. You should see your fat loss begin to slow down as you get leaner and closer to your goal. So keep monitoring and adjusting your calories and your macro targets.

• Prioritise Protein - Protein's goal is to build muscle mass, it's also filling and low in calories. If you prioritise hitting your protein goal, you'll find yourself pretty full by bedtime and within your calorie goal. Meanwhile building strong muscles.

• Move More - 10k steps a day is the widely accepted daily target. Studies show just moving your body every day contributes greatly to long term fat loss. Start small and build up.

• Resistance Training - Building your strength, working on muscle growth, is the best fat loss strategy long term. The more muscles you have the more calories you burn daily by just breathing. Among a whole host of other benefits!

• Drink Water - Our bodies rely on water to function efficiently, increase your water intake and your body will run like a well oiled machine.

• Cardio Training - Including cardio in your training programme has a lot of benefits for your long term health. It doesn't matter if it's a 30min incline walk on the treadmill, a 15min HIIT workout, a 20min jog. Or even a walk with your dog, partner, toddler. Just pick a type of cardio you enjoy, that gets your heart rate up, gets you moving, and do that a couple times a week.

• Whole Foods - I like to encourage 'Eating the Rainbow', making sure each meal has some colourful fruits and vegetables for all their vitamins and minerals. Focus on complete proteins sources. Choose complex carbohydrates like potatoes, rice, beans, pasta. Add fibre and good fats to meals and snacks. Eating for your fat loss goals doesn't need to be bland salads and rice cakes.

• Avoid Fad Diets - If someone is trying to sell you a fad diet, cutting out food groups, replacing meals with shakes, run! We need nourishing foods to fuel our beautiful bodies. Fad Diets just create a calorie deficit without explicitly telling you that's what they're doing.

• Sleep - Sleep is so important for our bodies to rest and recover. We build muscle while we sleep. We function more efficiently with better sleep.

• Consistency - If you have a good programme and nutrition plan set out, the best thing you can do is stick to it. Don't give up on a Friday after you get take-out and drinks after a long week, and binge over the whole weekend. Enjoy your Friday night and get back on track Saturday morning. Don't give up on working out the rest of the week because you didn't train Monday to Wednesday. Go for a walk and remember three days off in the scale of a lifetime is nothing. Don't change your workout routine every week because of what you see Instagram fitfluencers doing, stick to your plan.

• TRUST THE PROCESS - This for me is the most important. It's easy to give up when you can't see results. But fat loss, muscle gain, body recomp doesn't happen overnight, or in 4 weeks. It takes months, years to achieve. Be patient, keep going, and the results WILL happen.