If you’re overweight and trying to lose fat, chances are you’ve already tried something like; cutting carbs, doing extreme amounts of cardio, skipping meals and/or following advice that just didn’t stick.
The problem isn’t a lack of effort.
It’s usually confusing, unrealistic advice that doesn’t fit real life.
Fat loss doesn’t need to be extreme or miserable. It needs to be simple, sustainable, and tailored to you. Below are some practical fat loss principles that work for both overweight men and women… without fad diets or punishing workouts.
1. Focus on your journey, not anyone else’s
One of the biggest mistakes people make is comparing their progress to others — especially online.
Social media often shows highlight reels: perfect lighting, perfect angles, and years of progress condensed into one post. When you compare your Day 1 to someone else’s Year 3, motivation disappears fast.
Your body, lifestyle, history, and starting point are unique. Progress should be measured against who you were last week, not against someone else’s transformation.
Consistency beats comparison — every time.
2. Learn how many calories you actually eat each day
This step isn’t glamorous, but it’s essential.
You don’t need to track calories forever, but you do need awareness. Most people struggling with fat loss simply don’t realise how much they’re eating — or where those calories are coming from.
Tracking for even a short period helps you:
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Identify overeating habits
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Spot high-calorie foods that aren’t filling
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Build a realistic, manageable fat loss plan
Fat loss becomes far easier when you stop guessing and start making informed choices.
3. Don’t rely on cardio alone
Many overweight men and women believe fat loss means endless cardio — treadmills, bikes, and sweating for hours.
While cardio burns calories, strength training is what changes your body shape.
Resistance training:
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Builds muscle
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Improves posture and confidence
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Helps you burn more calories long term
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Creates a firmer, leaner look as weight comes off
You don’t need to train like a bodybuilder. Even 2–3 sessions per week of simple weight training can make a huge difference when combined with sensible nutrition.
4. Follow people who are relatable, not extreme
Motivation matters, but who you follow online can either help or hurt your progress.
Instead of only following fitness models or influencers with perfect physiques, look for people who:
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Started overweight
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Share realistic progress
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Talk openly about struggles and setbacks
Seeing people who look like you succeed makes the journey feel achievable. Try searching hashtags like #weightlossdiary #weightlossjourney on instagram to find relatable stories and real progress.
Ready to Lose Fat Without Fad Diets?
If you’re an overweight man or woman who wants:
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A realistic fat loss plan
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Clear guidance on food and training
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Accountability and support that actually fits your lifestyle
I offer online coaching designed to help you lose fat sustainably… without extreme diets or wasting hours in the gym.
👉 Click here to apply for online coaching and let’s build a plan that works for you, not against you.
