What Is Required to Achieve Fat Loss?
I’m in the final weeks of a long dieting phase, down 7kg, and my calories have just dropped. This feels like the perfect time to talk about what it really takes to lose fat.
Obviously, the approach will be different for someone aiming to lose 30kg vs 5kg. But no matter what, there are a few non-negotiables if you have a fat loss goal.
I always tell my clients: “You have to earn your deficit.” I wouldn’t put anyone into a fat loss phase unless I know they’re mentally ready for it. Losing fat is hard. It demands resilience, a strong ‘why,’ and a clear goal. If your why isn’t stronger than your temptations, you’ll struggle to succeed.
Knowing why you want to lose fat—and making sure it’s a powerful reason—is critical.
If you're serious about fat loss, you need to be ready to:
Make sacrifices. Fat loss involves a lot of sacrifices. You have to be willing to say no, even when it’s hard.
Prioritise exercise. If you’re not making it to the gym now, imagine how tough it’ll be when you’re eating less, and your energy is low.
Embrace discomfort. No one likes feeling hungry, but it’s part of the process. Can you handle that discomfort?
Put goals over temporary pleasures. It’s your co-worker’s birthday, and everyone’s eating cake—can you stick to your goals, or will you give in?
I say this with love, but you have to be honest with yourself: can you commit to these things? If not, you might be setting yourself up for failure before you even start.
I strongly believe that anyone can do it. You just need to know what you’re in for, have a solid support system, and have a goal so strong that it wins every single time.
With love,
Coach Sandra x