If you’re like most people, you’re probably looking for fat-loss tips at this time of year. Here’s the truth: there are no secrets. To lose fat, you need to be in a caloric deficit — consistently consuming fewer calories than you burn — until you reach your target weight.

Forget fad diets, restrictive meal plans, and overcomplicated rules about meal timing. Love your body and aim to make it stronger, not weaker. Your body needs a balance of carbohydrates, protein, fats, vitamins, and other nutrients to function well. Extreme restriction will only slow your progress in the long run. Be patient, consistent, and trust both the process and yourself.

Here are a few practical tips:

1. Calories Count

No matter how healthy your food choices are, you won’t lose fat if you consistently consume more calories than you burn. Many people underestimate what they eat and overestimate what they burn. You don’t have to track every bite, but you do need a general awareness of your intake and expenditure.

2. Avoid Gimmicks (Pills, Detoxes, 500-Calorie Diets)

These “solutions” don’t work because they’re not sustainable. If your cycle is “eat whatever” for months, followed by crash dieting, you’ll slow your metabolism and lose muscle, not just fat. Instead, build healthy habits: eat more vegetables, move your body several times per week, and don’t cut your calories too low.

3. Portion Control, Even With Healthy Foods

Foods like avocado, nuts, gluten-free snacks, and low-fat cheese are healthy — but they’re still calorie-dense. Don’t eliminate them, just manage your portions based on your fat-loss goals.

4. Don’t Obsess Over the Scale

The scale is a useful tool — but not the only one. Track your gym progress, fitness improvements, and body measurements (like waist and hips). Fat loss isn’t just about weight; it’s about body composition and performance too.

5. Beware of Cheat Days

Let’s say you aim to lose 0.5 kg/week — that means a 3,500 calorie deficit. If you eat clean all week but overeat by thousands of calories on your “cheat day,” you’ll undo the deficit and stall your progress. Instead, allow small portions of your favourite foods throughout the week to prevent bingeing.

6. Set Realistic, Long-Term Goals

Define what success looks like — and by when.
Then build a plan that combines smart nutrition and sustainable exercise habits to get you there. Avoid the trap of short-term cycles that leave you right back where you started.

If you’re unsure how to begin, get support. A coach or nutritionist can help you calculate your needs and create a plan that works for you.

Good luck — you’ve got this!
– Evi