10/09/2026
10 things I’d focus on first ✨
1. You must be in a calorie deficit.
Not starving, not 1,200 calories - just a steady 300–500 below maintenance. Consistent > extreme 💛
2. Protein at every meal.
Aim for 0.8–1g per lb of goal bodyweight. (150 lb goal → 120–150g/day) 🍗 Or a simple 2g per kg of goal weight (eg 60kg = 120g protein)
3. No ‘cheat meals’ - yes weekend calories count.
Instead of having ‘cheat’ days or meals, I include foods I love year round which gives me a much healthier relationship with food. One “cheat” weekend or day can undo a week of effort (if you go hard enough) 🍽️
4. Steps matter more than you think.
A 1 hour workout is 4% of your day, what you do for the remaining 96% matters ✨
5. Strength train 3–5x/week.
Important for bone density, posture, reducing injury, maintaining muscle & more. Small progressions win 🏋️♀️
6. Track honestly.
Most of us under track by 20–40%. If you are not weighing your portions, you are not accurately tracking. Weigh your oils, nut butters, dressings, cereals, snacks. It matters 📊
7. Sleep 7–9 hours.
Poor sleep impacts your hunger hormones 😴 If you’re a new mama, please don’t stress! Just do what you can 💤
8. Limit liquid calories.
Lattes, juices, cocktails… delicious but sneaky. Swap for low/zero-cal options where you can ☕️➡️💧Alcohol has 0 benefits for your fitness goals so set boundaries around this if you struggle.
9. Set a fiber goal.
25–35g/day to keep you full, stabilise cravings & support digestion 🥦💚
10. Consistency > perfection.
Aim for 85–90% consistency. One meal off plan isn’t a failure - just get back on track next meal 🤍
If you are struggling to get results & need help, send me a DM “fat loss” to book in a free call - I am here to help 💖
