How to Kick Off a Fat Loss Phase (Without Losing Your Mind) - Personal Trainer Based in Esher & Cobham Surrey

Hey — if you’ve made up your mind to drop some fat, awesome. But before you go all in on

extremes, let’s do this smart. Here’s a simple way to get started without being Overwhelmed.

🔍 Step 1: Find Your Baseline — Then Add More Steps

First thing: check your current daily step count. Use your phone, watch, or tracker. Do this for a few days so you get a realistic average.

Now: pick a number in the 2,000–3,000 extra steps range. Add that on top of your baseline — every single day.

• If you're doing ~5,000 steps now, push to 7,000–8,000.

• If you're already at 8,000, try 10,000–11,000.

This is your “easy win” move. It’s low stress, low risk — just more movement. Walk around in Claygate, take the scenic route in Esher, stroll through Cobham centre — whatever fits.

🍽️ Step 2: Hit Your Macros — Not Just Calories

Calories put you in the fat-loss zone. Macros make sure you keep feeling good, strong, and full.

Here’s why macros matter:

• Protein: protects your muscle

• Carbs: fuel for workouts + energy

• Fats: your hormones, satiety, structure

A rough start:

• Protein: ~1.5–2 g per kg bodyweight

• Fats: ~0.8–1 g per kg

• Rest of calories → Carbs

You don’t have to be rigid every single meal. But aim to “hit” macros most days — give your body consistency. It’ll respond.

🏋️ Step 3: Lift Weights — Seriously

If you skip strength training, you risk losing muscle along with fat — and that ruins the look and feel of your progress.

Here’s what lifting gives you:

• Preserves & builds lean muscle

• Boosts your metabolism (so you burn more at rest)

• Makes you look defined, not just smaller

• Improves strength, posture, confidence

You don’t need to train 6 days a week. 3–4 quality sessions is plenty. Even 30–60 min, well structured, can move the needle.

🚀 Quick Recap

1. Get your step count, then add 2,000–3,000 steps/day

2. Track your macros — protein, fat, carbs — not just calories

3. Strength train 2–4x per week to protect muscle

   
   

No magic. No extremes. Just consistent action, done well.

AND, if all this still seems overwhelming, then speak to a professional.

Personal Trainer in Esher Cobham weybridge Surrey