How To Lose Fat And Keep It Off Forever

Learning how to lose fat and keep it off forever is the end goal for most people looking to lose fat. I can’t think of very many people who want to put all the effort into losing fat, to then have to go through that process over and over again. Yet, this is exactly what happens to most people.

They spend a lot of time and effort losing fat, to then just regain it all, and have to start the process again. We see this all the time in our coaching, and it is one of the things we are known for solving. So, in this article I am going to show you how we teach our coaching clients to lose fat and keep it off forever!

How To Lose Fat And Keep It Off Forever

Understanding Why Most Fat Loss Diets Fail

If you’ve ever tried to lose weight, only to gain it back again, you’re not alone. The weight loss industry is a multi-billion-dollar machine designed to sell people quick-fix solutions that often do more harm than good. From celebrity-endorsed detoxes to crash diets that promise to shed pounds in record time, these strategies fail to address the core of the problem:

• long-term sustainability.

One of the biggest reasons most fat loss diets fail is that they operate on extreme restrictions. Many of these diets create a severe caloric deficit that is neither practical nor maintainable. While they may lead to rapid initial weight loss, the body eventually adapts. Hunger hormones surge, energy levels plummet, and metabolism quickly adapts, making it nearly impossible to sustain progress.

As a result, people find themselves stuck in the notorious yo-yo dieting cycle. Losing weight quickly, regaining it just as fast, and often ending up heavier than before. You have likely done this yourself, so you know exactly what I am talking about.

These extreme diets also foster an unhealthy relationship with food. Labelling foods as “good” or “bad,” eliminating entire food groups, or surviving on meal replacement shakes does not provide people with the skills they need to navigate real-world eating scenarios or sustain a diet long term.

What happens when they attend social events, travel, or face stress? Without a sustainable plan in place, they eventually revert to old habits, regaining all the weight they lost, if not more. We unfortunately have to help people deal with the aftermath of these diets all the time in our coaching practice.

Moreover, restrictive diets often ignore the psychological aspect of eating. People don’t just eat because they’re physically hungry, they eat out of stress, boredom, social pressure, or even habit. A diet that fails to address emotional and psychological eating will inevitably fail in the long run. Sustainable fat loss requires a mindset shift, where individuals learn to build a positive relationship with food rather than using it as a coping mechanism or seeing it as the enemy.

Another key issue is that many diet plans are one-size-fits-all, failing to consider individual differences in metabolism, lifestyle, and personal preferences. A diet that works for a 25-year-old athlete may not be suitable for a 45-year-old office worker with a sedentary lifestyle. Without personalisation and adaptability, diets become difficult to sustain.

Perhaps the most damaging aspect of traditional fat loss diets is their focus on short-term results rather than long-term habit-building. Losing weight is only half the battle. In fact, most people find it the east part of the battle. Most people have lost weight before, But keeping it off is where the real challenge lies.

The most successful individuals don’t follow a temporary diet. They create a permanent lifestyle system that allows them to maintain a healthy weight without feeling deprived.

The good news? Sustainable fat loss is possible, and it doesn’t require extreme deprivation or suffering. It’s about learning how to eat in a way that fuels the body, supports activity levels, and allows for flexibility so that people can enjoy their favourite foods in moderation.

Instead of following a restrictive meal plan that feels like punishment, individuals should focus on education, balance, and consistency to achieve lasting success.

In the next sections, we’ll dive into exactly how to lose fat and keep it off forever, without resorting to crash diets or gimmicks.

The Key to Sustainable Fat Loss

At the core of fat loss is one simple principle: you must consume fewer calories than you burn. But how you create that calorie deficit determines whether your progress is sustainable or short-lived. Many people fall into the trap of adopting extreme measures, such as cutting their caloric intake drastically, eliminating entire food groups, or following highly restrictive diets that are impossible to maintain in the long term.

While these approaches may yield quick results, they often come at a steep price, hunger, fatigue, and intense cravings that lead to inevitable failure.

The human body is designed for survival, not for aesthetic goals. When you take an extreme approach, such as consuming only 1,000 calories a day or following a diet devoid of essential macronutrients, your body fights back. It increases hunger hormones like ghrelin, slows metabolism to conserve energy, and decreases overall energy levels.

These physiological responses make it nearly impossible to sustain extreme diets, leading to burnout, binge-eating episodes, and eventual weight regain.

Instead, a more effective and realistic approach involves a modest calorie deficit, which typically means reducing intake by 250 to 500 calories per day. This allows for steady, manageable fat loss of about 0.5-1kg (1 to 2 pounds) per week without severe deprivation. This moderate approach minimises metabolic adaptation, preserves muscle mass, and helps regulate hunger hormones, making long-term adherence far more feasible.

The following article will help you to understand your calorie needs:

• How Many Calories Should You Eat?

Beyond the numbers, food quality plays a crucial role in sustainability. A calorie deficit created by eating highly processed, low-nutrient foods leads to constant hunger and nutritional deficiencies, whereas a diet rich in whole, unprocessed foods provides satiety, energy, and essential nutrients. Prioritising lean proteins, high-fibre carbohydrates, healthy fats, and nutrient-dense vegetables helps maintain fullness, stabilise blood sugar levels, and support overall health.

Additionally, meal timing and structure can influence how well you adhere to a calorie deficit. Some individuals find that eating three balanced meals with snacks prevents excessive hunger, while others prefer intermittent fasting, where they consume food within a specific time window. The key is to find a routine that aligns with your lifestyle and allows you to consistently maintain a moderate calorie deficit without excessive discomfort.

Furthermore, incorporating resistance training and physical activity enhances sustainable fat loss by preserving muscle mass and increasing overall energy expenditure. Unlike crash diets that focus solely on cutting calories, combining a modest deficit with resistance training leads to improved body composition, strength, and metabolic health.

Finally, it’s essential to view fat loss as a gradual lifestyle change rather than a short-term fix. Adopting sustainable habits, such as mindful eating, portion control, and meal prep, ensures that weight loss is maintained long after the initial fat loss phase. Rather than focusing solely on quick results, shifting your mindset to long-term success leads to healthier eating patterns and a body that feels strong, energetic, and well-nourished for years to come.

How To Structure Your Diet for Success

We have a lot of content on the Nutrition homepage that will help you to set up a successful diet, but some of the key points that will help you to structure your diet are as follows:

Prioritise Whole, Nutrient-Dense Foods

One of the biggest reasons diets fail is that they leave people feeling hungry all the time. Hunger is the enemy of fat loss because it makes it much harder to stick to a calorie deficit. When people feel like they are constantly fighting their own biology to lose weight, they eventually give up. The key to sustainable fat loss is making food choices that promote satiety, keeping you full and satisfied while staying within a calorie deficit.

Why Satiety Matters

Satiety, or the feeling of fullness after eating, is the most critical factor in adhering to a fat-loss diet. If your meals don’t keep you full, you’re much more likely to snack excessively, overeat, or give in to cravings. Diets that focus purely on calorie counting without taking satiety into account often fail because people struggle with persistent hunger.

How to Maximise Satiety with Nutrient-Dense Foods

The best way to ensure you feel satisfied while maintaining a calorie deficit is by prioritising foods that have a high satiety index. These foods provide bulk, take longer to digest, and often contain fibre and protein, both of which slow down digestion and help you feel fuller for longer.

1. Lean Proteins:

Protein is the most satiating macronutrient and plays a crucial role in preserving muscle mass while losing fat. It also has the highest thermic effect of food (TEF), meaning your body burns more calories digesting protein than it does digesting carbs or fats. Incorporating high-quality protein sources into every meal helps reduce cravings and maintain lean body mass.

The best sources of lean protein include:

• Chicken breast
• Turkey
• Lean beef
• Fish (such as salmon, cod, and tuna)
• Tofu and tempeh
• Eggs and egg whites
• Low-fat dairy (Greek yogurt, cottage cheese, skim milk)
• Plant-based proteins (lentils, chickpeas, and black beans)

2. High-Fibre Carbohydrates:

Carbohydrates are often demonised in fat loss, but they are essential for energy and satiety. The key is to focus on fibre-rich, slow-digesting carbs that stabilise blood sugar and prevent hunger spikes. Fibre helps slow digestion, keeping you full for longer and reducing overall calorie intake.

The best sources of high-fibre carbohydrates include:

• Whole grains (brown rice, quinoa, oats, whole wheat bread, and pasta)
• Legumes (lentils, chickpeas, beans, and peas)
• Starchy vegetables (sweet potatoes, regular potatoes, pumpkin, and butternut squash)
• Non-starchy vegetables (broccoli, spinach, kale, bell peppers, and carrots)
• Fruits (apples, berries, pears, oranges, and bananas)

3. Vegetables and Fruits:

Low in calories but high in fibre and water content, vegetables and fruits provide essential vitamins, minerals, and antioxidants while promoting fullness. By including a variety of vegetables and fruits in your diet, you can ensure you’re meeting your nutritional needs without consuming excess calories.

Non-starchy vegetables are especially beneficial as they can be eaten in large volumes, adding bulk to meals without significantly increasing calorie intake. Examples include:

• Leafy greens (spinach, kale, lettuce, and Swiss chard)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, and cabbage)
• Water-rich vegetables (cucumber, zucchini, celery, and tomatoes)
• Fibre-rich fruits (apples, pears, oranges, and berries)

4. Healthy Fats:

Many people avoid fats when trying to lose weight, but healthy fats are crucial for health, brain function, and satiety. Fats slow digestion and provide a long-lasting source of energy. The key is portion control, as fat is more calorie-dense than protein or carbohydrates, so it’s essential to consume healthy fats in moderation.

The best sources of healthy fats include:

• Avocados
• Nuts (almonds, walnuts, cashews, pistachios)
• Seeds (chia seeds, flaxseeds, pumpkin seeds)
• Olive oil and avocado oil
• Fatty fish (salmon, sardines, mackerel)
• Nut butters (peanut butter, almond butter)

Building a Balanced Diet with the 80/20 Rule

One of the best strategies for long-term adherence is following the 80/20 rule. Aim for 80-90% of your diet to be made up of whole, nutrient-dense foods while allowing 10-20% for flexibility and treats. This balance helps prevent the “all-or-nothing” mindset that causes many diets to fail.

For example:

• A day’s worth of meals might include lean protein, fibre-rich carbs, and vegetables for most meals, while still allowing for a small dessert or a favourite snack.
• Instead of eliminating all processed foods, you can include them in moderation, making it easier to stick to your diet in social situations or when cravings arise.

Meal Timing and Structure for Success

Meal timing plays a crucial role in preventing hunger and keeping energy levels stable. While total calorie intake matters more than meal timing for fat loss, structuring your meals properly can help control appetite and improve adherence.

Key strategies:

1. Eat protein-rich meals early in the day: Having a high-protein breakfast reduces hunger throughout the day and prevents late-night cravings.
2. Consume fibre-rich carbs with meals: This slows digestion and stabilises blood sugar, reducing energy crashes and cravings.
3. Space meals evenly: Going too long without eating can lead to excessive hunger and overeating later. For most, eating every 3-5 hours works well.
4. Use strategic snacking: Healthy snacks like Greek yogurt, a handful of nuts, or fruit can prevent binge eating and keep hunger levels in check.

Hydration and Fat Loss

Hydration is often overlooked in fat loss but plays a significant role in appetite regulation and metabolism. Many people mistake thirst for hunger, leading them to eat when they’re actually just dehydrated. Drinking at least 2-3 litres (8-12 cups) of water per day can help control appetite and improve digestion.

Other hydrating options include:

• Herbal teas (green tea, chamomile, peppermint)
• Black coffee (without excessive sugar or cream)
• Water-rich foods (cucumber, watermelon, strawberries)

Ultimately, building a fat loss diet that is both effective and sustainable requires focusing on satiety, nutrient density, and flexibility. Prioritising lean proteins, fibre-rich carbs, healthy fats, and whole vegetables will keep you full and energised while allowing for balance and enjoyment in your eating habits.

By structuring your meals properly, staying hydrated, and allowing for occasional indulgences, you can create a diet that not only supports fat loss but is realistic and enjoyable in the long run. The key isn’t perfection, it’s consistency over time.

The Role of Long-Term Planning

Most people start a fat loss phase with no clear endpoint or maintenance strategy in mind. This lack of foresight leads to frustration, inconsistency, and, ultimately, regaining lost weight. Sustainable fat loss requires a structured approach that extends far beyond the initial weight loss phase. Instead of diving into a diet blindly, take the time to create a roadmap for success.

We covered this pretty extensively in our article on Longer Term Diet Planning, but there are some key points that will help you to set up your diet successfully long term.

1. Set a Timeline

One of the most overlooked aspects of fat loss is having a defined start and end date. While many assume they should diet indefinitely, this often leads to burnout, excessive restriction, and eventual failure. Instead, plan out phases for fat loss, maintenance, and potential muscle-building periods.

For most individuals, a fat loss phase should last between 12 to 16 weeks. This timeframe allows for steady, manageable progress while avoiding extreme restrictions that can lead to metabolic adaptation and psychological fatigue. If more weight loss is needed, a planned break before resuming can help maintain consistency and prevent diet fatigue.

During the fat loss phase, set realistic milestones. Aim for 0.5-1% body weight drop per week, understanding that fluctuations may occur due to water retention, glycogen stores, and hormonal changes. Tracking progress using multiple methods, such as weighing yourself, measuring waist circumference, and taking progress photos, helps ensure you’re on the right path.

2. Plan for Maintenance

Reaching your target weight isn’t the end of the journey, it’s just the beginning of a new phase. Many people regain lost weight because they lack a structured maintenance plan. Instead of abruptly stopping a diet, the key is gradual calorie reintroduction to stabilise weight and allow your body to adjust.

A common method is the reverse dieting approach, where calories are gradually increased over several weeks to bring calories back to a sustainable level. So, instead of jumping back to pre-diet eating habits, add 100-150 extra calories per day each week, focusing on whole, nutrient-dense foods. This helps avoid rapid fat regain and stabilises hunger and satiety signals.

While some people like this slow and steady approach, it does actually mean you are likely to be in a deficit for a longer period of time. Instead, you can just bring your calories back up to where you think your new maintenance calories are. This does take a bit of trial and error, but most people don’t want to be dieting for an excessive amount of time.

Also, realise that maintenance isn’t just about diet, it involves establishing lifestyle habits that support your new weight. Prioritise regular physical activity, mindful eating, sleep and stress management techniques to sustain your results long term.

3. Build Sustainable Habits

The most important aspect of long-term success is learning how to eat and exercise in a way that feels natural and enjoyable. Many people make the mistake of adopting extreme diets that they can’t maintain, leading to a cycle of weight loss and regain. Instead, focus on habits that fit your lifestyle.

• Keep a similar diet structure: The way you eat during fat loss should closely resemble how you eat in maintenance. The only difference is slight calorie adjustments. If you followed an 80/20 rule (80% whole foods, 20% flexible foods) during fat loss, continue that balance in maintenance, and don’t just add calories in the form of junk food.
• Find an exercise routine you enjoy: Instead of forcing yourself to do hours of cardio, discover physical activities that keep you engaged. Whether it’s weight training, cycling, hiking, or dance classes, consistency is more important than intensity.
• Establish a flexible mindset: Perfection is not the goal, consistency is. Accept that life will involve holidays, social events, and occasional indulgences. The key is balance rather than restriction.

By setting a clear timeline, planning for maintenance, and focusing on sustainable habits, you create a structure that makes fat loss more likely to be permanent, rather than temporary. This mindset shift is the difference between endless dieting and a lifetime of healthy weight management.

Managing Setbacks and Staying on Track

Life is unpredictable, and you won’t always be able to stick to your plan perfectly. That’s okay. The key to long-term success is learning how to handle setbacks without giving up. Many people believe that one bad meal, one missed workout, or one off-track day ruins their progress. This kind of thinking leads to an all-or-nothing mentality, which is one of the biggest obstacles to sustainable fat loss.

Why Setbacks Happen

Setbacks are a normal part of any long-term journey. Some of the most common reasons people experience setbacks include:

• Busy Schedules: Work, family obligations, or unexpected life events can interfere with meal planning and workouts.
• Emotional Eating: Stress, boredom, sadness, or even celebration can trigger overeating or poor food choices.
• Lack of Sleep: Poor sleep impacts hunger hormones, leading to increased cravings and reduced willpower.
• Social Events: Holidays, birthdays, and nights out with friends often involve tempting food and drinks.
• Plateaus and Slow Progress: When results slow down, frustration can lead to giving up entirely.

Recognising that setbacks are inevitable helps you develop a resilient mindset that allows you to keep going even when things don’t go perfectly.

How to Overcome Setbacks

Instead of letting setbacks derail you, develop strategies to manage them effectively:

• Expect Imperfection: No one eats perfectly 100% of the time. One bad meal or even a bad week won’t erase all your progress. What matters is what you do next. Get back on track at the next available opportunity.
• Develop Resilience: Instead of feeling guilty, focus on getting back on track with your next meal or workout. Guilt and shame only make it harder to return to your routine.
• Stay Flexible: If your schedule gets hectic, adjust your plan instead of abandoning it entirely. Shorter workouts or simpler meals are better than doing nothing.
• Learn from Setbacks: Ask yourself why the setback happened and what you can do differently next time. Every challenge is an opportunity to improve.
• Have a Recovery Plan: If you overeat, balance it out by returning to your normal eating habits the next day. Avoid drastic restrictions or excessive cardio to “undo” the damage.
• Control Your Environment: Keep healthy snacks available, plan meals in advance, and set up reminders to stay on track.

Building a Long-Term Mindset

Success in fat loss isn’t about perfection, it’s about consistency. The people who maintain their results long-term aren’t those who never fail; they are those who get back on track every time they slip up. Instead of letting setbacks define you, focus on how quickly you can recover from them.

Adopting a long-term mindset also means forgiving yourself and understanding that setbacks don’t mean failure. They are simply part of the process. You need to shift your focus from perfection to progress.

By recognising that setbacks are temporary and manageable, you empower yourself to stay committed to your goals without unnecessary stress or guilt.

Tracking Progress the Right Way

Tracking your progress is one of the most critical components of a successful fat loss journey. Many people become discouraged when they don’t see immediate results on the scale, but weight fluctuations are normal, and fat loss is not always linear. To ensure that you’re truly losing fat, and not just water weight or muscle, it’s important to measure progress using multiple metrics rather than relying on a single number.

Why Tracking Matters

One of the biggest mistakes people make is relying solely on the scale. Weight can fluctuate due to water retention, muscle gain, food intake, and hormonal changes. If you only use the scale as a measure of success, you may feel discouraged when progress slows down, even when you’re actually making great strides in fat loss. Using multiple tracking methods provides a more accurate representation of your progress and helps you stay motivated.

Methods of Tracking Progress

To get the clearest picture of your fat loss journey, use a combination of the following tracking methods:

1. Weigh Yourself Regularly

• Weigh yourself 3-7 times per week, preferably at the same time each day (morning, after using the restroom, before eating or drinking).
• Track the weekly average, rather than focusing on day-to-day fluctuations.
• Understand that weight fluctuates based on hydration levels, food intake, and hormonal changes.
• A good rule of thumb: If your weekly average weight is trending downward over time, you’re making progress.

2. Use Tape Measurements

• Scale weight alone doesn’t tell the whole story. Measuring your waist, hips, thighs, arms, and chest can give a clearer indication of fat loss.
• Measure yourself every 2-4 weeks to track changes that might not be visible on the scale.
• Fat loss often occurs in different areas at different rates, so tracking multiple body parts is important.

3. Take Progress Photos

• The mirror often tells a different story than the scale.
• Take photos every 2-4 weeks, wearing the same clothing and using consistent lighting.
• Take front, side, and back photos to get a complete view of body composition changes.
• Looking at old photos can highlight progress that might otherwise go unnoticed.

4. Track Strength and Performance

• If you’re lifting weights or engaging in any form of structured exercise, tracking your strength improvements can indicate progress.
• If your lifts, endurance, or overall energy levels are improving, it means your body composition is likely changing for the better.
• Increased strength and endurance often correlate with improved muscle retention and fat loss.

5. Monitor How Your Clothes Fit

• One of the simplest but most effective ways to measure progress is how your clothes feel.
• If your pants fit looser or your shirts feel better, you’re likely losing inches, even if the scale doesn’t reflect it yet.

6. Track Energy Levels and Overall Well-Being

• Fat loss should improve your quality of life, not make you feel worse.
• Are you feeling more energised? Sleeping better? Less bloated? These are signs of positive progress that aren’t always reflected in measurements.
• Keeping a journal of your mood, cravings, hunger levels, and energy can help assess improvements beyond just physical changes.

How to Adjust Based on Your Progress

Even with diligent tracking, progress may sometimes stall. Here’s what to do when that happens:

• If scale weight plateaus for 2-3 weeks: Check if you’ve been accurately tracking calories, measuring portion sizes, and staying consistent with exercise.
• If tape measurements and photos still show changes, but weight is stable: You may be losing fat and gaining muscle, which is a great outcome.
• If progress slows down and you’re confident in your efforts: Consider making a small calorie adjustment or increasing activity levels slightly.
• If performance in workouts is declining: Ensure you’re getting enough protein, sleep, and overall recovery to support fat loss and muscle retention.

Fat loss is a gradual process, and tracking progress the right way ensures that you stay motivated and see the full picture of your results. By using a combination of weight tracking, measurements, photos, performance indicators, and overall well-being, you can gain a clearer understanding of how your body is transforming over time.

Remember, progress isn’t always reflected on the scale, but that doesn’t mean you’re not moving forward. Stay patient, stay consistent, and trust the process!

Setting Realistic Expectations

A huge mistake people make is setting unrealistic body image goals. If your goal is to look like a Hollywood superhero, understand that most actors follow extreme regimens (often with professional chefs, personal trainers, and even performance-enhancing substances) that aren’t sustainable for the average person. These regimens often involve highly specific diets, strict training routines, and even dehydration methods for short-term visual effects. Things that are neither practical nor healthy for long-term well-being.

Instead, focus on your best version of yourself. This means embracing your individual genetics, lifestyle, and personal circumstances while striving for a healthier, leaner, and stronger version of who you are today. Progress should be measured based on your own improvements rather than comparisons to unrealistic, often digitally enhanced, media portrayals.

A more sustainable and fulfilling approach is setting realistic, achievable goals. Rather than focusing on extreme transformations, aim for gradual improvements in strength, endurance, and body composition. Setting performance-based goals, such as increasing your squat weight, running a faster mile, or improving flexibility, can be far more rewarding than chasing an arbitrary number on the scale or a celebrity’s physique.

Self-acceptance and mental well-being play a crucial role in long-term success. Many people tie their self-worth to their physical appearance, which can lead to an unhealthy relationship with food and exercise. Instead, shift your mindset to appreciate what your body can do, how it feels, and the benefits of a balanced lifestyle. Remember, fitness is a lifelong journey, not a destination, and progress comes in many forms beyond just aesthetics.

The following tools will help you to really dial in the diet and set your diet up more successfully:

• Ultimate Diet Set Up Calculator
• Calorie And Macronutrient Calculator
• Macro Percentage Calculator
• Body Fat Calculator
• Lean Mass Calculator
• FFMI Calculator

How To Lose Fat And Keep It Off Forever Final Thoughts

Losing fat and keeping it off doesn’t require a magic pill, extreme diet, or endless cardio. What it does require is consistency, patience, and a balanced approach to eating and exercise. By focusing on a sustainable calorie deficit, whole foods, long-term planning, and tracking progress correctly, you can create lasting changes that improve both your health and your confidence.

The best diet is the one you can stick to for life. So find a strategy that works for you and commit to the long game. Fat loss isn’t about being perfect. It’s about making smart, sustainable choices over time.

Ultimately, you are going to need to optimise your diet and tailor it to your specific goals. You can do this by reaching out to us and getting online coaching, or alternatively, by interacting with our free content. This article series will show you the basics of how to dial in your nutrition, but if you have specific goals, you will generally need a more specific approach to the diet.

If you want more free information on nutrition, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise and nutrition. You can always stay up to date with our latest content by subscribing to our newsletter.

Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.