Jesse Lippert - Personal Trainer Online & Face to Face Coaching

If I had 90 days to lose 15kg, I’d start with the basics that actually move the needle.

First, I’d create a calorie deficit.

I’d make my meals more structured so the calorie deficit feels easier to follow:
high protein,
mostly whole foods,
enough carbs to train properly,
plenty of vegetables,
and fewer “small extras” that add up fast.

I’d aim for protein at every meal because it helps with fullness, recovery, and holding onto muscle while losing fat.

Then I’d train 3 to 5 times per week.

For training, I’d keep strength work consistent, aim to get stronger where I can, and use cardio to support the goal.

I’d also aim for 8,000 to 12,000 steps per day.

On days where my steps are low, I’d use incline treadmill walking to bring my activity up without needing another full workout.

A few options I’d rotate through:
✅ 6.5 incline, 3.5 speed, 45 minutes
✅ 9 incline, 3.0 speed, 30 minutes
✅ 12 incline, 2.8 speed, 25 minutes

The goal is to increase daily output in a way I can recover from and repeat consistently.
I’d track my progress weekly and focus on the overall trend instead of every single weigh-in.

Weight will fluctuate.
Water weight will move.
Some weeks will be faster.
Some weeks will slow down.

But if the plan is working across 90 days, the trend should be moving.

And most importantly, I’d keep the process aggressive enough to create change, but realistic enough to protect my energy, muscle, and long-term progress.

Fat loss works best when the plan is structured enough to create results and sustainable enough that you can actually stick to it.

If you want help building a plan that fits your body, your schedule, and your goal, DM “RESULTS” and let’s get started.

Some of the worst foods for belly fat loss?

No single food causes belly fat. Excess calories over time do.

But some foods make it much easier to go over your calories because they’re easy to overeat, high in calories, and don’t keep you full for long.

Here are simple swaps that can make fat loss easier 👇

Sugary drinks 🥤
✅ Swap with: water with lemon, sparkling water with fruit, or unsweetened iced tea

Flavoured coffee drinks ☕
✅ Swap with: coffee with milk, iced long black, or homemade iced coffee with protein milk

Takeaway burger and chips 🍔🍟
✅ Swap with: homemade lean beef burger bowl, grilled chicken and rice bowl, or lean beef wrap with salad

Pastries or muffins 🥐
✅ Swap with: scrambled eggs on sourdough, overnight oats, or a breakfast wrap with egg and lean meat

Chips 🍟
✅ Swap with: air-fried potatoes, lightly salted popcorn, or veggie sticks with hummus

High-calorie smoothies 🥤
✅ Swap with: protein shake with banana, Greek yoghurt smoothie with berries, or milk with protein powder and fruit

Sugary cereal 🥣
✅ Swap with: protein oats with berries, eggs on toast, or a banana protein smoothie

Fat loss gets easier when your meals help you stay full, manage calories, and stick to the plan consistently.

Need help building a plan that works for you? DM “RESULTS”.

Nothing makes a coach emotional like good form and heavier weights 😭💪

The only 9 items you need in your cart to see your abs again?

Not literally.

But if most of your meals are built around foods like this, fat loss gets a lot easier.

These foods are high in protein, high in fibre, easy to portion, and actually keep you full, which helps you stay in a calorie deficit without feeling like you’re starving.

Add these to your next shop 👇

1. Chicken breast
Lean protein to help with muscle repair and keeping you full.

2. Lean beef mince
High-protein and easy to use for bowls, wraps, pasta, or burger meals.

3. Eggs
Simple, filling, and great for breakfast or quick meals.

4. Tuna
Lean, high-protein, and easy to add to wraps, salads, or rice bowls.

5. Greek yoghurt
High-protein, easy snack, and great with fruit or oats.

6. Potatoes
Filling carbs that work well for fat loss when portioned properly.

7. Berries
Lower-calorie fruit with fibre, volume, and sweetness.

8. Vegetables
Think broccoli, spinach, salad, zucchini, capsicum, or green beans for fibre, volume, and nutrients.

9. Oats
Great for a filling breakfast, easy to pair with protein, and helpful for keeping hunger under control.

No food will magically reveal your abs.

But building most of your diet around protein, fibre, and filling carbs can make it much easier to lose fat and stay consistent.

And yes, training matters too. These foods can help you lose fat, but resistance training helps you build and keep the muscle underneath.

Need help building a plan that works for you? DM “RESULTS”.

Yeah, it drives me crazy.

But then someone hits a PB, fixes their form, or finally stops skipping legs, and I’m like… alright, this is why I do it. 💪

Losing 15kg in 3 months is an aggressive goal, so your habits need to match the target.

1️⃣ Drop the liquid calories 🥤
Soft drinks, juices, sweet coffees, energy drinks, and alcohol can quietly push your calories up without keeping you full. Keep most drinks simple: water, black coffee, green tea, or zero-calorie options.

2️⃣ Reduce takeaway meals 🍔
Takeaway is often higher in calories from oils, sauces, bigger portions, and sides. Cooking more at home makes it easier to stay in control.

3️⃣ Build every meal around protein 🍗
Protein helps with fullness, recovery, and keeping muscle while losing fat. Aim for a solid protein source in each meal.

4️⃣ Control the easy-to-overeat carbs 🍞
Pastries, fried snacks, chips, big bowls of rice, and extra bread can make your deficit harder. Keep carbs in, but control the portion.

5️⃣ Set a cut-off for random night snacks 🍪
Biscuits, cereal, juice, or leftovers after dinner can add up fast. After dinner: proper meal done, kitchen closed.

6️⃣ Track your food honestly 📲
Guessing is risky with a goal this aggressive. Include sauces, oils, snacks, and weekend meals.

7️⃣ Stop relying on workouts to fix overeating 🏋️
Training helps, but nutrition still drives most of your fat loss. One hard session won’t always cancel out an uncontrolled day.

8️⃣ Move more outside the gym 👟
Daily steps matter. Training for one hour means less if you barely move for the rest of the day.

9️⃣ Get serious about sleep 😴
Poor sleep can make cravings stronger, hunger harder to manage, and training feel heavier.

🔟 Stop keeping trigger foods everywhere 🍫
If certain snacks always lead to overeating, make them harder to access. Set your environment up properly.

Losing 15kg in 3 months takes structure, consistency, and a proper plan. For some people, it can be done, but it should be approached carefully.

DM “RESULTS” if you want help doing it properly.

Some days, training feels easy.

Other days, you walk in with low energy, a full head, and every reason to skip it.

Those are usually the sessions that matter most.

You don’t need to break records every time. You don’t need to feel motivated before you start. Sometimes the win is simply showing up, moving your body, and keeping the promise you made to yourself.

A lighter session still counts.

A slower session still counts.

A “bare minimum” workout still keeps the habit alive.

Keep showing up.

DM “RESULTS” if you need help building a routine you can actually stick to.

Running can absolutely help with fat loss, but for a lot of people, it is not the easiest thing to repeat consistently.

Incline walking gives you a solid cardio hit while being lower impact, easier to recover from, and more realistic to do a few times per week. That matters because fat loss usually comes from what you can keep doing long enough, not what burns you out after a few sessions.

It also gets your heart rate up, challenges your legs and glutes, and helps increase your overall calorie output without feeling like you have to sprint yourself into the ground.

Try these treadmill settings:

✅ 6.5 incline, 3.5 speed, 45 minutes
✅ 9 incline, 3.0 speed, 30 minutes
✅ 12 incline, 2.8 speed, 25 minutes

Start with the one that feels challenging but manageable, then build from there.

Want a plan that actually fits your body and lifestyle? DM “RESULTS”.