I recently finished my own fat loss phase following the same principles I teach my Programme clients - Calorie Deficit, Protein, Training.
Summary:
12 weeks
77.8kg > 68.9kg (lowest point)
8.9kg in 12 weeks 👀
Avg 0.74kg / week
🏋️♂️ I’m leaner in the mirror and have maintained my strength with weight training, a strong indicator that I have lost FAT and not muscle.
🍗 I’ve done this by being in a consistent calorie deficit, eating enough protein, and maintaining a consistent training schedule.
🏃♂️ Now that i’m leaner and lighter i’ve started finding my running a lot easier.
✅ I’ve now been maintaining around 69kg for a few weeks - weight still fluctuates in maintenance!
📝 Plan now is to stay in a maintenance phase and push on with my training now that I have more calories at my disposal.
🫵 You can do learn these mechanics to healthy weight loss too and learn to be self sufficient in your own weight management.
🙋♂️ Make contact with me and we’ll get the ball rolling.
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The Weight Loss Expert
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📉1-1 weight loss coaching
🏋️ Lose bodyfat - keep muscle
💪 Maintain your success
📗 Book in progress
👉 Instagram @the_weightlossexpert 👈
👇 Website
🌎 Theweightlossexpert.co.uk
13/04/2026
Ben has just finished his 4 month programme and i’m really pleased to share his success.
Ben saw a low of 5.2kg (11.5)lbs in his deficit phase. He noticed the difference not just on the scales but in the mirror and his clothes as well - extra belt notches needed!
Ben is another excellent example of not just losing weight but then being able to maintain it in his maintenance phase.
This was all around a busy work schedule as well as social events and holidays.
Well done Ben 💪
Ben now understands the mechanics behind healthy weight management and is set to continue without me.
If you want to see your own success, make contact with me via DM or my website. Ready when you are.
Protein + Veg = feeling full for longer
Make multiple portions when you do cook so you have more meals where you don’t have to think about the macros and calories.
11/04/2026
Congratulations to V on completing her Programme!
V is a great example of success not just on the scales but in her overall habit building which will have a huge impact for her further down the line.
She has also built muscle and strength. She consistently hit PRs in the gym and now has an excellent foundation to push on with her training going forward.
Well done V! 💪🙌
If you want the same success that V has had by losing body fat and building strength for everyday life, then make contact with me. I’m here ready when you are.
We will all be slightly different, and because if that we won’t all lose exactly the same amount of weight as well. Some people might have less body fat to lose, and so their rate of weight loss may be slower as a result.
It’s important not to compare your journey with someone else’s exactly. Follow the principles and achieve YOUR goal.
It’s also important to remember that it is not a race. Quicker does not always mea better when it comes to weight loss. You want it to be sustainable, not only for the fat loss, but for the subsequent maintenance as well.
Been a while since I posted. Still been going on my fat loss phase…. Doing the same stuff i’ve talked about day by day week by week. Staying in a calorie deficit, hitting my protein, consistent training schedule.
Never perfect, and still allowing myself to enjoy life but not letting it impact my calorie deficit too much, so i am still seeing a steady trend in weight loss.
Recently hit 71kg. It’s bounced back up and down a few hundred grams since but the trend is still going the right way.
Still been consistent with my training and progressing it where I can. This has kept my calorie deficit goal accurate. Without the consistent training schedule, the calorie goal is all over the place and you wont see consistent trend downwards. Hitting protein daily while training means I know I am losing mainly fat, not muscle.
Noticing the difference in the mirror as well, not just on the scales. Extra belt notches required, more visible muscle definition in places, finding it easier to run!
Prawns have great protein to calorie ratio.
Enjoy.
Left over pancakes still with yoghurt and blueberries 😋
04/02/2026
Here is my log for the last couple days not particularly exciting stuff i have to say. Pinnacle of Instagram right here.
Did some training, ate some food, hit my calorie and protein goals. Just jeep doing the basics every day it doesn’t have to be fancy.
Treat yourself to some photos of a sweet potato as well 👍.
The veg photo is broccoli, onion, low fat creme fraiche and siracha sauce. Made it up on the spot, was actually alright.
25/01/2026
25/01/26
Lay in today so didn’t have to worry about breakfast.
Small amount of carbs before going for a run.
The serving size on the pack doesn’t obligate you to serve yourself that amount.
Eggs for a late lunch
Chicken thigh casserole and rice for dinner
Yoghurt, fruit and hot chocolate for dessert.
Scales back down to 76.5 today.
Training - 3 miles run
Steps - 5,046
25/01/2026
24/01/2026
Weight upon the scales after yesterday, to be expected.
Better planning today so at leasted stayed in my deficit even with going out.
Bottles of alcohol rather than cans.
Some carbs before a work out in the morning, otherwise prioritising protein before the social. Chose a beef dish for dinnr at restaurant but still didnt end up hitting my protein today today 😢
Training - 1hour circuit class
Steps - 16,712
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