Health & Wellness Fitness

Priorities For Fat Loss

Fat Lose Lady

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This article explores the most impactful daily habits & behaviours you can adopt to better help you achieve an amazing looking and performing body.

In a world of misinformation, understanding what to eat, how to workout and live can be very confusing. Prioritising the right actions can significantly impact on the results you see and feel. 

Fat loss in principle is relatively simple to understand. Consume less energy than you expend and you WILL (100%) lose weight, FACT. 

However where people can get this drastically wrong is how they attempt to do this and another reason why we have an obesity crisis in the developed world. 

I’ve helped clients who have “tried everything.” Yet they can’t seem to keep weight off. After working with them most have a light build moment where they start to understand how to best approach this.

To exacerbate confusion, everyone’s personal approaches are slightly different. Some people have big appetites, others a sweet tooth. Understanding how to manage your individual challenges is key. 

This is why having a fitness / nutrition coach can be a game changer for many people. Someone who understands you first and foremost and then to have the ability to help you make sense of meaningful actions that really do help you lose weight and keep it off.

Prioritising For Results

From least important to most important

Frustration is a term I hear regularly from clients who have spent years trying to lose weight. Some even achieving considerable success, to sadly then go on to regain it all back and possibly even more. I’ve written an article to explain the effects that yo-yo dieting has on your body and why allowing your weight to dramatically fluctuate only makes efforts even harder. It’s also terribly destructive to your health.

For now though the starting point for your weight loss endeavour is understanding what to prioritise. Take a look then at what I and many other health and fitness professionals consider to be most important.  


The focus on supplements as the answer to your weight loss endeavours is of lowest importance to you. Companies make huge money selling “magic pills” that will cure your obesity, make you ripped and plenty of other outlandish claims. Don’t get me wrong supplements do work (not all) which is why there is a market for them, but they need to be given the right level of importance, particularly when fat loss is your primary goal.  

I’ve given supplementation only a 3% priority in our list of  actions that will have the greatest impact on your goals.


Again very low impact level on your body composition. These are essentially fuel sources. Split these how you want. when calories are equated eating high fat or high carb doesn’t really matter all the much, with regards to you physique. It can though impact other areas such as your emotional state energy levels, appetite and cognitive functioning


Both nutrients have satiating properties and are higher on the TEF (Thermic Effect of Food) scale. which means they prevent needless snacking and increase your TDEE, which assist fat loss and weight management. 


Adopting a mindful approach to your daily nutrition. Approaching your diet & exercise diligently and with purpose. Tracking your nutritional intake, portioning control and nutrient timing are just some of the ways to increase your ability to achieve and sustain results.  


Optimise your exercise  to match your goals. Partake in weight training and cardio (everybody). If you’re serious about wanting to have a leaner and healthier body you have to exercise. Essential for good health, life span and preventing conditions such as age related sarcopenia. There are no shortcuts to a good body and health. 


Being in a calorie deficit WILL absolutely result in weight loss. Remember though this is different to fat loss. So it isn’t just a case of cutting calories and that’s that. You want to maintain muscle to make fat loss easier and healthier. To achieve this with greater affect, cut a small amount of  calories daily, generally between 300-500 and apply this over several months. 


Studies demonstrate that this is one of the most important factors for long term success. Ask yourself this question, “Could I eat this way 2 years from now.” If the answer is “no” then consider an alternative approach. Crash and fad diets, whilst effect short term are long term damaging to your health and can even impact your ability to loose fat. The more often you crash diet the harder you will find it to loose weight. Your body likes consistency and sustainability. 

leaner people master these daily habits

Healthy habits

In addition to focal points listed above, it’s also important to understand what you can do in your actions and behaviours to enhance your success rate.  

Many studies conducted have found that people who are able to sustain weight loss for many years tend to action similar behaviours regularly. Learning what has worked for a majority of people gives us decent evidence of real data you can use to impact positive long term changes for yourself.

Whilst this list has be created from research findings, there may be some areas that are less effective, achievable or helpful for your individual circumstances. The effectiveness remains true to science but use them in accordance to what YOU find most helpful and effective.

10 top tips to lose fat for good

1. Select the right diet

Diets aren’t meant to be temporary! This understanding has been wrongly created by the likes of marketing strategies, influencers and even scholars / professional representatives with health backgrounds. Rather your diet should be one you enjoy (mostly) and an eating style you can sustain with relative ease. Perhaps you like to eat low fat or low carb? Or maybe plant based or paleo style diets. Simply ask yourself “can I sustain this eating style.” If the answer is no, you’re on a road to al but certain failure. Find a diet you can sustain!

2. Establish a daily meal routine

Routine helps create habits and habits are instinctive. Initially this will take time and thoughtfulness. Overtime however repeated eating times will become habit. This helps to prevent unnecessary snacking and reduces the need to overeat. You body instinctively anticipates food based on habit. Retrain your brain to expect healthier foods at regular and consistent times is much more effective than the simplistic nature to which it sounds. 

3. Increase general movement

I’m not talking exercise here that’s different. Rather I’m referring to standing, walking, pottering and all the day to day activities that increase energy expenditure. As a guide aim to hit at least 10,000 steps per day. This sounds crazy high, but it’s not. It’s equivalent to an hours brisk walk. Even the most sedentary people can quickly achieve this daily step count. Find ways to move. Hard when you have an office job or sat writing health and fitness articles😉, but get creative. Walk the kids to school, stand up whilst tapping at the computer (yes I’m stood up right now) just look for ways in your day to increase your steps.

4. Vegetables & fruit

In that order! Prioritise your veg first and have a few pieces of fruit per day. Variety is key to ensure you’re consuming plenty of different nutrients. “eat the rainbow” different coloured veggies and fruits contain an assortment of phytonutrients and micronutrients. Often packed with fibre these help keep you fuller for longer. If you have a big appetite eating plenty of these food types keep help signal satiety hormones thats indicate fulness. Fruits can be high in fructose and therefore less satiating, but don’t eradicate them from you diet. Berries are great and relatively low calorie. Things like grapes, peaches and pears are fine but higher in calories and not all that filling. focus on vegetables and fruits that are higher in fibre and lower calorie and you won’t go wrong. 

5. Get educated  

Knowledge is key; a universal fact and exactly why our coaches up-skill clients in areas of fitness, nutrition and mind. Having the ability to understand what your eating, how to behave, how to workout and more enhances your ability to make better choices more often. And therefore increases your chances of sustained achievement. There’s lots to learn so keep asking questions and doing your own research. A good starting point is understanding macros, energy balance and being able to effectively read food labels. The combination of which can help you self monitor you daily food intake. Ensuring your need eating more than is required and choosing foods high in nutritional value. 

6. Avoid liquid calories 

Prioritise water or low calorie squashes over fruit juices and highly sugared carbonated drinks. High calorie drinks have little to no nutritional value and can very easily be over consumed. These calories can rack up considerably without any fullness or goodness. Sugar free carbonated drinks are fine and studies have them to be very helpful for some people when adhering to a fat loss diet. Alcohol is metabolised much differently and requires its own article, but if you do drink then focus on low calorie option like clear vodkas and gins, mix with sugar free liquids to keep the calorie count down. The occasional “healthy” smoothie is fine. Just ensure its packed with fruits and veg, freshly made and consumed no more than once per day.  

7. Eat slower

As simple as this sounds, eating slower has a tremendously good physiological and psychological impact on your ability to lose fat. First off, satiety signals take around 20 minutes to reach the brain, indicating food has been eaten to a satisfactory level. Secondly by eating slower and chewing more your predigesting the food in your mouth which supports effective digestion. Better digestion enables the body to absorb more nutrition from food, assist better bowl movements and help energy levels. you saliva contain enzymes like amylase, protease and lipase that breakdown carbs, proteins and fats. The secretion of these enzymes also signals the brain as to the types and amounts of foods you’re eating to ready the appropriate stomach juices in anticipation of foods arrival.

8. Stop eating

Not literally of course, I’m referring to during meals. Assuming you’ve actioned number 7 in our list then you’ll likely feel satisfied whilst your eating. Stop eating when you feel content. This means, not too full or hunger, but comfortable with the amount of food you’re chowing down. on a scale of 1-10, 1 being famished and 10 being stuffed, you ant to be aiming for a feeling of between 6-7. This takes practice especially if you’re a prolific large portion eater.  

9. Eat regularly

The title are conflicting I’m aware. Again here though I don’t mean all of the time, but eat little and often. A clichéd statement that is often very true when it comes to successful fat loss. If you allow your body to become to hungry your likely to overeat at your next meal. You will also likely. take poor choices because your decisions are lead by the need to feel full again. Instinctively your more likely to choose foods higher in calories, fats and carbs and less likely to eat a high fibre protein based dish that is more beneficial to you.

10. Macros

Macronutrients (Proteins, fats and carbs) directly impact how we look, feel and perform. Understanding which ratio of macros to eat will likely have a big impact on your ability to achieve and sustain fat loss. There are lots of theories as to the “best” macro split for particular body and health goals, but there is one universal truth that all Diets agree on. PROTIEN!! If I had a penny for every time I said protein, I’d have lots of pennies and no space (plus be very rich). Protein is your priorite most people need to consume between 1.6g & 2.2g per kg of weight per day. This amount goes up or down depending on your goals, dietary habits, body composition and lifestyle. Protein is harder to overeat and has the highset TEF (Thermic effect of food) of all of the macros. In fact on average, for every 100 calories you consume of protein around 35 of those are burned up during digestion alone. Carbs and fats are your full sources and how you split these is less important and highly individual. Diets like keto are mostly fat, whereas traditional guidelines are higher carb. With protein agreed on, I go back to my very first point in this list. Select a diet and macro split that works for you! 



Dan Howick Fitness Nutrition Life Coach HWK FIT

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Many thanks

Dan Howick

Founder & Coach – HWK FIT