A No Nonsense Fat Loss Roadmap
Losing weight can feel complicated. With so much conflicting advice, it's easy to feel overwhelmed and unsure where to start. But what if fat loss isn't about extreme diets or punishing workouts? What if it's about a few simple, consistent steps?
This is a no-nonsense roadmap. We will focus on what truly matters for sustainable fat loss: creating a calorie deficit, prioritising protein and fibre, and moving your body in a way you enjoy. Forget the quick fixes and restrictive rules. It's time for a straightforward plan that works.
Step 1: Understand calorie balance
Fat loss comes down to one fundamental principle: energy balance. To lose weight, you need to consume fewer calories than your body uses. This is known as a calorie deficit. The NHS suggests that a reduction of around 600 calories per day is a sensible and sustainable target for most people.
This means aiming for approximately 1,900 kcal per day for men (down from 2,500 kcal) and 1,400 kcal per day for women (down from 2,000 kcal). These figures are averages, and your individual needs will depend on your age, height, weight, and activity level.
You don't need to count every single calorie to achieve this deficit. A more practical approach is to focus on the quality and composition of your food. Nutrient-dense foods are more filling and provide the vitamins and minerals your body needs to thrive. This is where the plate method comes in.
Why extreme deficits backfire
Creating too large a calorie deficit (more than 1,000 kcal per day) may seem like a faster route to weight loss, but it often leads to muscle loss, metabolic slowdown, nutrient deficiencies, and increased hunger. Research published by Public Health England emphasises that gradual, sustainable weight loss of 0.5 to 1 kg per week is more likely to be maintained long-term.
Step 2: Build your plate wisely
The NHS Eatwell Guide provides a simple visual model for a balanced diet. Think of your plate as being divided into sections. This method removes the need for complex calorie tracking while ensuring you get a good balance of nutrients at every meal.
The plate breakdown
Half your plate: vegetables and salad. Fill half your plate with a variety of colourful vegetables and salad. These are low in calories and high in fibre, which helps you feel full and supports digestive health. Aim for variety: dark leafy greens, peppers, tomatoes, carrots, broccoli, and cauliflower. The more colours, the wider the range of phytonutrients.
One quarter: lean protein. Include chicken breast, turkey, white fish, oily fish (salmon, mackerel), eggs, tofu, tempeh, beans, lentils, or chickpeas. Protein is crucial for muscle repair and satiety. It also has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it.
One quarter: wholegrain carbohydrates. Choose brown rice, quinoa, bulgur wheat, wholewheat pasta, sweet potato, or wholegrain bread. These provide sustained energy and additional fibre. Avoid refined carbohydrates like white bread and white rice, which cause rapid blood sugar spikes and crashes.
Portion control without obsession
You don't need to weigh your food indefinitely, but it can be helpful to weigh portions for a week or two to calibrate your eye. A portion of protein is roughly the size of your palm. A portion of carbohydrates is about the size of your clenched fist. Vegetables can be unlimited, as long as they're not swimming in oil or butter.
Step 3: Prioritise protein and fibre
Protein and fibre are your two best friends when it comes to fat loss. They help you feel fuller for longer, reducing the likelihood of overeating. They also support metabolic health and muscle preservation during weight loss.
Protein: the satiety champion
Most adults need around 0.75g of protein per kilogram of body weight per day, according to the British Nutrition Foundation. For a woman weighing 60kg, that's about 45g of protein. For a man weighing 75kg, it's about 56g. However, when you're in a calorie deficit, increasing protein intake to 1.2 to 1.6g per kilogram of body weight can help preserve muscle mass and increase satiety.
Including a protein source in every meal and snack will help you hit this target. Breakfast might include eggs or Greek yoghurt. Lunch could feature grilled chicken or a lentil salad. Dinner might include baked salmon or a bean chilli. Snacks could be a handful of nuts, a protein shake, or cottage cheese.
If you struggle to get enough protein through diet alone, a quality protein supplement can be a convenient option. Our NutriSport Whey Protein provides a high-quality, easily digestible source of protein. For those following a plant-based diet, Pea-Nutri offers 72.2g of protein per 100g with an excellent amino acid profile, or HempNutri provides 46.4g of protein per 100g alongside omega-3 fatty acids.
Fibre: the gut health hero
The UK government recommends that adults consume 30g of fibre per day, but most of us fall short. The average UK adult consumes only around 18g per day. Increasing your intake of fruits, vegetables, whole grains, and legumes is the best way to boost your fibre intake.
Fibre slows digestion, stabilises blood sugar levels, feeds beneficial gut bacteria, and increases stool bulk. Soluble fibre (found in oats, beans, apples, and psyllium husk) forms a gel-like substance in the gut, which slows the absorption of sugar and cholesterol. Insoluble fibre (found in wholegrain bread, brown rice, and vegetables) adds bulk to stools and helps food pass through the digestive system.
If you need extra support, a fibre supplement can be a useful addition. ProFibre contains a blend of psyllium husk, flaxseed, sugar beet fibre, and other natural sources, providing 513mg of dietary fibre per capsule. FibreMax offers a high-fibre blend designed to support digestive health and appetite control.
Step 4: Move your body daily
Physical activity is a key component of any fat loss plan. It not only burns calories but also improves mood, boosts metabolism, builds muscle, and reduces the risk of chronic diseases. The UK Chief Medical Officers recommend at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous-intensity activity.
What counts as moderate and vigorous activity?
Moderate-intensity activity raises your heart rate and makes you breathe faster, but you can still hold a conversation. Examples include brisk walking, cycling on flat terrain, water aerobics, doubles tennis, and pushing a lawnmower.
Vigorous-intensity activity makes you breathe hard and fast, and you won't be able to say more than a few words without pausing for breath. Examples include running, swimming laps, cycling uphill, singles tennis, football, and aerobics classes.
Strength training matters
In addition to aerobic activity, the UK guidelines recommend muscle-strengthening activities on at least two days per week. This includes lifting weights, using resistance bands, doing bodyweight exercises (press-ups, squats, lunges), or practising yoga and Pilates.
Strength training is particularly important during weight loss because it helps preserve muscle mass. When you're in a calorie deficit, your body can break down muscle tissue for energy. Resistance training signals to your body that muscle is needed, encouraging it to burn fat instead.
Non-exercise activity thermogenesis (NEAT)
Don't underestimate the power of daily movement outside of structured exercise. NEAT refers to the calories you burn through everyday activities like walking, standing, fidgeting, and household chores. Increasing your NEAT can significantly boost your total daily energy expenditure. Simple strategies include taking the stairs instead of the lift, parking further away, standing while on the phone, and walking during your lunch break.
Step 5: Manage hunger and cravings
One of the biggest challenges during fat loss is managing hunger and cravings. Understanding the difference between physical hunger and emotional or habitual eating can help you make better choices.
Strategies for appetite control
Eat protein at every meal. Protein is the most satiating macronutrient. Studies show that increasing protein intake can reduce overall calorie consumption by up to 400 calories per day without conscious effort.
Prioritise volume. Foods with high water and fibre content (like vegetables, fruits, soups, and stews) take up more space in your stomach, triggering stretch receptors that signal fullness.
Stay hydrated. Thirst is often mistaken for hunger. Drinking a glass of water before meals can reduce calorie intake. The NHS recommends 6 to 8 cups or glasses of fluid per day.
Eat slowly and mindfully. It takes around 20 minutes for your brain to register fullness. Eating slowly gives your body time to send satiety signals. Put your fork down between bites, chew thoroughly, and avoid distractions like screens.
Get adequate sleep. Poor sleep disrupts hunger hormones, increasing ghrelin (the hunger hormone) and decreasing leptin (the satiety hormone). Aim for 7 to 9 hours of quality sleep per night.
Step 6: Consider clever add-ons
Once you have the foundations of calorie balance, protein, fibre, and movement in place, you might consider some additional support. Certain supplements can help to optimise your metabolism and support your weight management goals.
Metabolism and energy support
Our SlimBlaze combines 11 herbal ingredients including glucomannan, green tea, caffeine, and capsicum, with vitamin B6, choline, zinc, chromium, and iodine. Glucomannan contributes to weight loss in the context of an energy-restricted diet when 3g is consumed daily in three doses of 1g each, together with water, before meals. Choline contributes to normal lipid metabolism, while chromium contributes to the maintenance of normal blood glucose levels.
Green CoffeeME contains green coffee bean extract (20:1) with 50% chlorogenic acid, along with kelp, cinnamon, cayenne, and chromium. Green coffee beans are raw, unroasted beans that retain higher levels of chlorogenic acid, a compound that has been studied for its potential effects on glucose and fat metabolism.
Convenient meal solutions
For those looking for a convenient, nutrient-dense meal option, our NutriShake provides a balanced blend of plant protein, fibre from chicory root, and a comprehensive range of vitamins and minerals. It's high in protein, low in fat, and contains no artificial sweeteners. Mix it with water, plant milk, or add it to smoothies for a quick and satisfying meal or snack.
Step 7: Track progress beyond the scales
The number on the scales is just one measure of progress, and it's not always the most accurate or motivating. Weight can fluctuate daily due to water retention, hormonal changes, sodium intake, and bowel movements. A more comprehensive approach to tracking progress includes:
Body measurements. Measure your waist, hips, chest, arms, and thighs every two weeks. Fat loss often shows up in measurements before it shows up on the scales.
Progress photos. Take photos in the same lighting, clothing, and position every two weeks. Visual changes can be more motivating than numbers.
How your clothes fit. Notice whether your jeans feel looser or your shirt fits better across the shoulders.
Energy levels and mood. Are you sleeping better? Do you have more energy throughout the day? Are you feeling more confident?
Performance improvements. Are you lifting heavier weights? Running faster or further? Recovering more quickly from workouts?
The takeaway
Sustainable fat loss is not about quick fixes. It's about building healthy habits that you can maintain for the long term. Focus on creating a modest calorie deficit through nutrient-dense foods, building your meals around protein and fibre using the plate method, and moving your body regularly through a combination of aerobic activity, strength training, and daily movement.
Be patient, be consistent, and the results will follow. Fat loss is not linear. There will be weeks where the scales don't move, and that's normal. Trust the process, focus on the behaviours you can control, and celebrate non-scale victories along the way.
Ready to get started? Explore our Weight Management collection for products to support you on your journey.
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