Ultimate Guide To Finally Get In Shape in 2025

The start of a new year often brings a wave of motivation to improve health and fitness. If you’ve promised yourself that this is the year you finally get in shape, you’re in the right place. Our comprehensive guide to finally get in shape in 2025 will show you exactly how to achieve the best shape of your life, and finally achieve your goals.

I’m going to take you through a proven, effective, and realistic system that will help you achieve the best shape of your life. This system is based on our years of experience coaching body composition optimisation. If you follow this guide with consistency and patience, I guarantee you will see life-changing results.

What Does Getting in Shape Actually Mean?

Getting in shape is one of those phrases that gets thrown around a lot, but what does it actually mean?

The answer varies depending on the exact individual, their goals, and their current fitness level. But at its core, getting in shape generally refers to achieving a level of physical fitness that enhances not just one’s appearance, but also health, endurance, strength, and overall well-being.

It’s about more than just losing weight, it’s about becoming physically capable, energised, and feeling great in your own body.

For most, getting in shape will mean reducing excess body fat while increasing lean muscle mass. This combination not only improves aesthetics but also enhances function, making everyday movements easier and reducing the risk of chronic diseases. It’s not just about looking better in the mirror but feeling stronger, more agile, and more confident in daily life.

Most people will need to focus on shedding fat first, but this doesn’t mean you should neglect muscle building. You want to actually create a certain look with your physique which means you need to build muscle in the right places. Plus, most people would prefer to find daily life easier, and this generally means getting stronger and fitter.

Getting in shape isn’t just about working out sporadically or following a crash diet. It requires a holistic approach that includes regular exercise, strategic nutrition, and proper recovery. Resistance training is a crucial component because it helps to build muscle and increase metabolism, making it easier to maintain a lean body composition over time. Nutrition plays an equally vital role, as eating a balanced diet rich in protein, healthy fats, and complex carbohydrates fuels the body and promotes muscle repair and fat loss.

A key aspect of getting in shape is consistency. Many people start out with enthusiasm but struggle to maintain long-term habits. The most effective approach is one that’s actually sustainable. So that means finding a workout routine that fits your lifestyle, learning to enjoy movement rather than seeing it as a chore, and developing a positive relationship with food instead of constantly feeling restricted.

Furthermore, getting in shape isn’t just about physical changes. Mental resilience plays a huge role in fitness success. The ability to push through setbacks, maintain discipline even when motivation is low, and build self-confidence in one’s abilities is just as important as the physical aspects of training. Fitness is as much a mental game as it is a physical one, and developing that mental toughness is often what separates those who succeed from those who quit.

Ultimately, getting in shape is about creating a healthier, stronger, and more confident version of yourself. It’s a journey that takes time, patience, and dedication, but the rewards go far beyond aesthetics. Improved energy levels, better sleep, enhanced mood, and greater overall well-being are just a few of the benefits that come with it.

But to finally get in shape, we have to understand why people fail to get in shape.

Why People Fail To Get In Shape

Getting in shape is one of the most common goals people set for themselves. But let’s be honest, it’s also one of the hardest things to stick to. You start strong, fueled by the vision of a healthier, more energetic version of yourself. You might even see some early results, which motivate you further. But somewhere along the way, life happens. The progress slows, old habits creep back in, and frustration takes over. Before you know it, you feel like you’re back to square one, wondering what went wrong.

We’ve seen this struggle unfold time and time again. The good news? Most of the obstacles that derail people are preventable if they understand what’s holding them back. Let’s break it all down and get to the root of why so many people struggle to get in shape.

Unrealistic Expectations

One of the biggest reasons people struggle is that they expect instant results. We live in a world of quick fixes and overnight transformations, or at least that’s what social media makes it look like. You see a post of someone dropping 20 pounds in a month and think, “Why can’t I do that?” The problem is, most of these portrayals leave out the full story.

Rapid results are often achieved in unsustainable ways like crash dieting, over-exercising, or using unhealthy methods. When you don’t see the same drastic changes happening to you in a short period, you might feel discouraged and give up too soon.

The key to real success is shifting your mindset. Getting in shape is not a quick sprint; it’s a lifelong journey. Instead of expecting dramatic changes in just a few weeks, focus on small, consistent progress. Losing even a pound per week, getting a little stronger every month, or simply feeling more energetic throughout your day are all signs of progress that add up over time. Learn to celebrate the small wins, because those are the ones that truly lead to lasting change.

Lack of a Clear Plan

Walking into a gym without a structured workout plan or following a diet without truly understanding nutrition is like trying to drive somewhere without a map. You might get somewhere eventually, but you’ll waste a lot of time and effort going in circles. Many people start exercising without a clear idea of what they should be doing. They either do too little, too much, or focus on exercises that don’t align with their goals. The same goes for nutrition. If you don’t understand the basics of how food affects your body, it’s easy to fall into fads or misinformation that ultimately work against you.

To make real progress, you need structure. Whether it’s a well-designed workout program or a balanced, sustainable approach to eating, having a plan takes the guesswork out of the process. This doesn’t mean you need to follow a rigid set of rules, but having a basic framework keeps you on track and helps you make informed decisions along the way.

Poor Nutrition Choices

Many people assume they can out-exercise a bad diet, but that’s simply not how the body works. What you eat plays a much bigger role in shaping your body than most realise. The problem is, most people either overeat or under-eat without realising it. Some fall into the trap of thinking that just because a food is “healthy,” they can eat as much of it as they want. Yes, avocados and nuts are great for you, but they are also calorie-dense, and consuming too much can slow your progress.

Others fall into the opposite trap, cutting calories too aggressively, which “slows down” their metabolism and leaves them feeling tired and unmotivated.

A sustainable approach to eating is about balance. Instead of following extreme diets, focus on eating a variety of whole, nutrient-dense foods in appropriate portions. Drink plenty of water, as dehydration can sometimes be mistaken for hunger. Learning how to properly fuel your body will help you perform better in workouts, recover faster, and see better results over time.

Inconsistency

One of the most important things to learn about fitness is that results come from consistency, not perfection. Many people start strong, going to the gym five times a week and eating well, but as soon as life gets busy, they start skipping workouts or making poor food choices. Before long, they’re completely off track. The reality is, missing one workout or having an unhealthy meal won’t ruin your progress, but repeatedly falling off track will.

Instead of looking for the perfect routine, focus on building sustainable habits. Find a workout routine that fits into your lifestyle rather than trying to force unrealistic changes. If you enjoy what you’re doing, you’re far more likely to stick with it in the long run. Set reminders, use fitness apps, or have an accountability partner to help keep you on track. It’s not about doing things perfectly, it’s about showing up consistently and doing your best, even when it’s not ideal.

Lack of Sleep and Recovery

A lot of people underestimate the importance of rest and recovery. If you’re constantly exhausted, your body isn’t going to function at its best, and that includes your metabolism and muscle recovery. Sleep deprivation leads to higher stress hormones, increased cravings for unhealthy foods, and poor decision-making. Even if you’re training hard and eating well, lack of sleep can sabotage your progress.

Prioritising sleep is just as important as diet and exercise. Aim for seven to nine hours of quality sleep per night. Give your body time to recover between workouts to prevent burnout and injuries. Managing stress levels through relaxation techniques or simply taking time for yourself also plays a huge role in your overall health and fitness success.

Not Enough Movement Outside the Gym

A one-hour workout won’t undo an otherwise sedentary lifestyle. Many people assume that because they work out a few times a week, they’re active enough. But if the rest of your day is spent sitting, your overall energy expenditure is still low. Simple activities like walking more, taking the stairs, or standing periodically throughout the day can significantly improve your results over time.

Adding more movement into your daily routine doesn’t have to be complicated. Walking more, stretching, or just being mindful of how often you’re sitting can make a big difference in your overall energy balance. The little things add up more than you realise.

Emotional and Psychological Barriers

Mindset plays a huge role in fitness success. Many people struggle with self-doubt, emotional eating, or viewing exercise as punishment. If you associate workouts with guilt or dieting with suffering, you’ll never be able to make lasting changes.

Changing your perspective is key. Instead of focusing purely on aesthetics, think about how exercise and good nutrition make you feel stronger, more energetic, and healthier. If emotional eating is a struggle, find alternative ways to cope with stress, such as journaling, meditating, or engaging in hobbies you enjoy. Surround yourself with people who support and encourage your journey rather than those who bring you down.

Overcomplicating the Process

One of the biggest roadblocks to success is overcomplication. There’s a never-ending stream of fitness trends, diets, workout programs, and conflicting advice online. Many people get stuck in the cycle of research, trying to find the “perfect” plan, and end up doing nothing at all. The truth is, fitness isn’t as complicated as it seems. The fundamentals (eating mostly whole foods, moving your body regularly, lifting weights, and being consistent) are what truly matter.

Perfection isn’t necessary, and obsessing over every little detail can paralyse progress. Instead of worrying about whether your meal timing is optimal or if you’re doing the latest trendy workout, focus on sticking to the basics and making small, sustainable improvements. Trust the process, give it time, and let results come naturally.

Lack of Accountability

It’s tough to stay motivated when no one is holding you accountable. When you’re the only one keeping track of your progress, it’s easy to make excuses. Skipping a workout or indulging in unhealthy foods seems like no big deal when no one else is aware of your goals.

Having external accountability can be a game-changer. This is one of the reasons why coaching is so effective. But whether it’s working with a coach, joining a supportive community, or having a workout buddy, surrounding yourself with people who encourage and push you can keep you on track. Even using apps to track progress or posting your journey online can help maintain motivation. The key is to create an environment where consistency is easier, and skipping workouts or making poor choices feels less tempting.

Failing to Adjust and Adapt

What worked for you six months ago may not work forever. Your body changes, your lifestyle evolves, and your fitness journey should adapt accordingly. Many people get frustrated when they hit a plateau, but this is a natural part of the process. If you find that your progress has stalled, it’s time to reassess. Maybe your workouts need a refresh, or your diet needs slight adjustments.

Adaptability is crucial. Being flexible and willing to tweak your approach ensures that you keep progressing. Plateaus are not failures; they are signals that something needs to change. Instead of giving up, use them as an opportunity to refine your strategy and push forward.

So, now that you know why people fail to get in shape, we can actually get stuck into our guide to finally get in shape. There are some key things you can focus on that will actually allow you to finally get in shape.

Ultimate Guide To Finally Get In Shape in 2025

To finally get in shape, most of you are going to need to accomplish 2 key objectives:

• get your diet dialled in so you can lose fat to reveal the muscle you already have, and that also sets you up for the long term,
• and to get into a consistent and effective exercise routine to build muscle.

So, with these in mind, I want to go through the key steps you will need to do to finally get in shape. Most of you will more than likely need to lose some fat first and foremost. This can be accomplished by eating in a calorie deficit. Most of you will also need to build muscle, so while you focus on fat loss, you should also be focusing on getting a consistent exercise routine in place.

Longer term, once you are happy with your body fat level, you can transition to really focusing on building muscle by eating more calories. However, for most of you, the key issue with getting in shape is never actually losing the fat you want to lose and being inconsistent with your training. So let’s go through the steps to solve this.

Step 1: Calculate Your Calories

One of the most important steps in this guide to finally get in shape, and a crucial aspect of transforming your body, is understanding how many calories you need. Without knowing this, you’re essentially guessing, which can lead to frustration and a lack of progress.

Why Calories Matter

Calories are the fundamental unit of energy, and your body needs a specific amount to maintain its current weight. To lose weight, you need to consume fewer calories than you burn, and to gain muscle, you need to consume slightly more while training effectively. This balance is critical to achieving your fitness goals. If you consistently eat more calories than you burn, you will gain weight. If you consume fewer, you will lose weight.

However, the quality of those calories also matters. Choosing nutrient-dense foods rather than empty-calorie options helps maintain overall health and ensures your body receives the vitamins and minerals it needs.

Understanding this is important to actually achieving results, but what is most important right now is actually knowing how many calories you should be eating. Most people fail to get in shape because they simply don’t set their calories correctly.

Finding Your Caloric Needs

The first thing you’re going to do is our free calorie calculator. Unlike generic calculators, this tool provides a comprehensive breakdown that includes not only your daily calorie needs but also personalised macronutrient targets such as protein, fibre, and even saturated fat recommendations.

This is important because simply knowing your calorie goal is not enough, understanding how those calories should be distributed across macronutrients ensures that your body gets the right fuel for optimal performance and fat loss. Protein intake is especially crucial, as it helps with muscle maintenance and fat loss while keeping hunger at bay.

The Pitfall of Overestimation

A common mistake many people make is overestimating their calorie burn. Many assume they burn way more calories through exercise than they actually do, which leads them to eat more than necessary, stalling their fat loss. When selecting your activity level in the calculator, it’s best to be conservative. If in doubt, choose a lower activity level to avoid unintentional overeating.

One of the biggest factors that impact weight loss is the concept of calories in vs. calories out. This means that regardless of how “healthy” you eat, consuming more calories than your body requires will lead to weight gain. The opposite is true for weight loss—burning more than you consume results in fat loss. However, external factors such as metabolism, hormonal balance, and muscle mass also influence how efficiently your body processes calories.

The Dynamic Nature of Calorie Burn

Even if you use the most accurate formula, your metabolism isn’t static, and it changes based on factors such as:

• Activity level: More movement means more calories burned.
• Muscle mass: More muscle means a higher resting metabolic rate, meaning you burn more calories even at rest.
• Sleep and stress levels: Poor sleep and high stress can negatively impact calorie burn by increasing cortisol levels, which may lead to muscle loss and fat retention, and make sticking to a calorie deficit significantly harder.
• Age and hormones: As you age, your metabolism tends to slow (largely due to muscle loss), making it easier to gain weight and harder to lose it.
• Diet composition: Not all calories are equal. A diet rich in protein and fibre requires more energy to digest than one high in processed foods and sugars.

Since your calorie burn fluctuates daily, tracking both your weight and food intake is essential to understanding your body’s actual needs and making necessary adjustments. It’s also worth considering that your calorie needs may change as you lose weight and your metabolism adapts.

How to Track Your Intake Accurately

Once you have your calculated calorie and macro goals, plug those numbers into a food tracking app like MyFitnessPal, Cronometer, or Lose It!. These tools allow you to log your food intake accurately, ensuring that you’re consuming the right amount of calories and macronutrients for your goals.

Tips for Accurate Tracking:

• Weigh your food: Use a digital kitchen scale for precise measurements instead of guessing. Many people underestimate how much they eat, leading to slower progress or even weight gain.
• Be mindful of portion sizes: Restaurant servings and packaged foods often contain more calories than expected. Reading labels and measuring portions can prevent accidental overeating.
• Track consistently: Even on weekends and holidays to maintain progress. Many people adhere to a strict diet Monday through Friday but consume significantly more calories on the weekend, negating their progress.
• Monitor progress: If your weight isn’t changing as expected, adjust your calorie intake accordingly. If you’re not losing weight as planned, you may need to decrease your intake slightly or increase your activity levels.
• Stay hydrated: Sometimes thirst is mistaken for hunger, leading to unnecessary snacking. Drinking enough water throughout the day can help control appetite and support metabolism.

By mastering calorie calculations and tracking, you gain control over your nutrition, setting yourself up for long-term success in your fitness journey. Consistency is key. Understanding your intake and making necessary adjustments ensures that you reach your goals efficiently.

You may also benefit from reading the following articles:

• How To Lose Fat And Keep It Off Forever
• Why Is It So Hard To Stick To A Diet?

Step 2: Prioritise Protein

Protein is one of the most vital nutrients for anyone looking to get in shape. It plays multiple essential roles in fat loss, muscle building, and overall body composition.

The Three Key Benefits of Protein

1. Hunger Management: Protein has been consistently shown to reduce appetite and increase feelings of fullness. This makes it much easier to stick to your calorie deficit without constantly battling hunger. High-protein meals help stabilise blood sugar levels and prevent energy crashes, which can lead to cravings and overeating.
2. Higher Thermic Effect: The body burns more calories digesting protein than it does digesting carbs or fats. This process, known as the Thermic Effect of Food (TEF), means you naturally expend more energy just by including adequate protein in your diet. Approximately 20-30% of protein calories are burned through digestion compared to only 5-10% for carbs and fats.
3. Muscle Building and Preservation: Getting in shape isn’t just about losing fat; it’s also about sculpting a toned, athletic physique. Protein supports muscle growth when paired with resistance training and helps maintain muscle mass while dieting. Losing weight too quickly without adequate protein can lead to muscle loss, which slows metabolism and makes future fat loss harder.

How Much Protein Do You Need?

Using the most up to date research, a very rough and ready rule of 1.5-2.5 grams of protein per kilogram of body weight is what we generally recommend (although there are some cases and populations where higher intakes are needed, so this should be seen as a very rough starting point). There’s not a huge benefit from going beyond the higher end (outside of specific cases), and going below 1.5 isn’t generally sufficient for people who exercise (although if you are sedentary, you can probably get away with intakes as low as 0.93-1.2g/kg/day, although this may still not be optimal). 

We like somewhere around 1.8-2.2 grams per kilogram for the vast majority of people, and I very often just say 2g/kg/day to make things easier to remember. Narrowing the range ensures that you do actually get enough protein each day, as some people may still be eating suboptimal amounts of protein at 1.5g/kg/day and some people will simply not need to consume 2.5g/kg/day. However, the vast majority of people who exercise will fall within the range of 1.8-2.5g/kg/day. So this is probably where you should set your target intake.

Ideally, we would set this target based on your lean mass, as body fat doesn’t contribute massively to protein intake requirements, however, getting an accurate lean mass figure isn’t really all that easy or practical (although you can use our body fat and lean mass calculators to get an estimate of your body composition). So you will simply have to use figures that work for your body weight, rather than lean mass, but we can still take it into account. 

To set your protein target, you simply take your body weight in kilograms and multiply it by 1.8 to 2.2, and this will be your protein intake in grams. If your body fat is quite high, I would stick to the lower end of the range (1.8-2), whereas if you are already quite lean, it may be prudent to stick to the higher end of the range (2.2 or even higher). 

Best Protein Sources

To hit your protein goals without excess fat and calories, focus on lean protein sources such as:

• Animal-Based Sources:
  • Skinless chicken breast
  • Turkey
  • Egg whites
  • Lean beef
  • Greek yogurt
  • Cottage cheese
  • White fish (cod, tilapia)
  • Tuna
  • Protein powders (whey, casein)
• Plant-Based Sources:
  • Lentils
  • Chickpeas
  • Black beans
  • Edamame
  • Quinoa
  • Tofu
  • Tempeh
  • Seitan
  • Pea or soy-based protein powders

How to Incorporate More Protein

• Start your day with protein: Eating a high-protein breakfast can help regulate hunger levels throughout the day.
• Plan protein-rich meals: Make protein the centrepiece of your meals and build around it.
• Snack smart: Choose high-protein snacks like Greek yogurt, cottage cheese, boiled eggs, or protein bars.
• Use protein supplements if needed: A high-quality protein powder can help fill any gaps in your diet without excessive calories.

By centring your meals around these protein sources and meeting your daily intake needs, you’ll make it easier to stay satisfied, retain lean muscle mass, and optimise your body composition for a leaner, stronger physique.

Step 3: Utilise Volume Eating

One of the biggest challenges of dieting is dealing with hunger. Many people abandon their fat loss goals because they feel deprived, which leads to frustration and ultimately giving up. Fortunately, there’s a strategy that allows you to eat more food while still losing weight: volume eating.

What is Volume Eating?

Volume eating is the practice of choosing foods that are high in weight and volume but low in calories. This allows you to consume large, satisfying portions without exceeding your calorie budget. The core principle behind volume eating is caloric density, which refers to the number of calories per gram of food. Foods with low caloric density provide more bulk for fewer calories, keeping you full longer while facilitating weight loss.

By filling your plate with high-volume, low-calorie foods, you can trick your body into feeling more satisfied, making it easier to maintain a calorie deficit without feeling hungry. This method is especially useful for individuals who struggle with portion control or find traditional dieting too restrictive.

The Science Behind Volume Eating

Research has shown that the human body responds to food volume, not just calorie intake, when it comes to hunger and satiety. When you eat, stretch receptors in the stomach send signals to the brain to indicate fullness. The greater the physical volume of food you consume, the stronger these signals become, helping you feel full without overeating. High-fibre and water-rich foods naturally add bulk to meals, making them ideal choices for volume eating.

Another important factor is chewing time. Foods that require more chewing, such as fibrous vegetables and whole fruits, take longer to eat, allowing your body to process fullness cues before you overconsume.

Best Foods for Volume Eating

To take advantage of volume eating, prioritize whole, natural foods that have a high weight-to-calorie ratio. The best options include:

Fruits and Vegetables (High in Water and Fiber)

• Leafy greens (spinach, kale, romaine, arugula, lettuce)
• Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)
• Water-rich vegetables (cucumbers, zucchini, bell peppers, tomatoes, celery, radishes)
• Berries (strawberries, blueberries, raspberries, blackberries)
• Melons (watermelon, cantaloupe, honeydew)
• Citrus fruits (oranges, grapefruits, tangerines)

Other High-Volume Foods

• Mushrooms (low in calories, packed with umami flavour, great for adding bulk to meals)
• Air-popped popcorn (low-calorie, high-fibre snack alternative to chips)
• Egg whites (low-fat, high-protein, great for increasing food volume without excess calories)
• Greek yogurt (non-fat or low-fat) (protein-rich, filling, and versatile for sweet or savoury dishes)
• Oats (high in fibre and water-absorbing properties, keeping you full for longer)

How to Incorporate Volume Eating into Your Diet

To make volume eating work for you, structure your meals in a way that maximises food quantity while keeping calories under control. Here are a few practical tips:

1. Start with a Large Salad or Soup

Beginning your meals with a bowl of broth-based soup or a large salad filled with leafy greens, cucumbers, and tomatoes can help fill up your stomach before moving on to higher-calorie foods. This strategy reduces overall calorie intake while keeping meals satisfying.

2. Replace High-Calorie Ingredients with Low-Calorie Alternatives

Swap calorie-dense foods for lighter alternatives. For example:

• Use zucchini noodles (zoodles) or spaghetti squash instead of pasta.
• Substitute mashed cauliflower for mashed potatoes.
• Replace white rice with cauliflower rice or shirataki rice.
• Use lettuce wraps instead of bread or tortillas for sandwiches and tacos.

3. Bulk Up Meals with Vegetables

Adding vegetables to your meals increases their volume without significantly increasing calories. Stir-fry, casseroles, omelettes, and even pasta dishes can be made more filling by incorporating an abundance of non-starchy vegetables.

4. Prioritise High-Protein, High-Fibre Meals

Protein and fibre are essential for staying full longer. Pair high-protein foods (like lean meats, fish, tofu, or legumes) with high-fibre vegetables to create well-balanced, satisfying meals.

5. Use Water-Rich Foods to Your Advantage

Hydrating foods, such as cucumbers, watermelon, and citrus fruits, provide volume and nutrition while keeping calorie counts low. Additionally, drinking water with meals enhances satiety and prevents mistaking thirst for hunger.

Sample High-Volume Meal Plan

Here’s an example of a daily meal plan incorporating volume eating:

Breakfast:

• Scrambled egg whites with spinach, tomatoes, and mushrooms
• A side of mixed berries
• Oatmeal made with water and cinnamon

Lunch:

• Grilled chicken breast with a massive salad (romaine, cucumbers, carrots, bell peppers, and balsamic vinegar dressing)
• A small portion of quinoa or brown rice

Snack:

• Greek yogurt with strawberries and chia seeds
• Air-popped popcorn

Dinner:

• Stir-fried shrimp and tofu with mixed vegetables (broccoli, zucchini, and mushrooms)
• Shirataki noodles or cauliflower rice

By incorporating these strategies and meal ideas, you can successfully utilise volume eating to stay satisfied, maintain a calorie deficit, and achieve your fat loss goals without feeling deprived. The key to long-term success is consistency and making choices that allow you to enjoy your food while staying on track.

You may also find the following articles to be very helpful:

• 20 Tips To Deal With Cravings
• Why Clean Eating Is Stopping You From Losing Fat
• Balancing Healthy Eating And Socialising
• How To Eat More Fruit and Veg Made Easy
• Why Do I Feel Hungry? Understanding Hunger

Step 4: Design Your Meals for Success

Now that we’ve covered the best foods for fat loss and muscle maintenance, let’s discuss how to structure your meals for optimal results. A well-balanced meal plan ensures that you’re consistently fueling your body with the right nutrients while keeping your energy levels stable and hunger at bay.

How to Structure Your Meals

For the best results, aim to spread your calories evenly throughout the day. However, some research suggests that eating more calories earlier in the day may improve appetite regulation and metabolic efficiency. That said, meal timing should ultimately be based on what works best for your lifestyle, schedule, and adherence. The most important factor is ensuring that you maintain a consistent calorie intake that aligns with your fitness goals.

A well-structured meal should include:

• A high-quality protein source: Supports muscle maintenance and promotes satiety.
• High-volume, fibre-rich vegetables: Helps with digestion, keeps you full longer, and provides essential micronutrients.
• A controlled amount of healthy fats: Supports hormone function and enhances flavour.
• A source of complex carbohydrates (optional): Provides energy and sustains performance, especially for those who are physically active.

Sample Meal Plan

A well-balanced meal plan should include a variety of nutrient-dense foods while keeping calorie intake in check. Here’s an example:

• Breakfast: A high-protein, nutrient-dense meal such as Greek yogurt with fresh fruit and a handful of nuts, a whey protein smoothie blended with spinach and almond milk, or scrambled egg whites with whole-grain toast and avocado.
• Lunch & Dinner: These meals should revolve around a lean protein source such as grilled chicken, salmon, tofu, or lean beef. Pair this with fibre-rich vegetables such as broccoli, spinach, or bell peppers, and include a portion of complex carbohydrates like quinoa, brown rice, or sweet potatoes as needed. Adding healthy fats such as olive oil or avocado can help with satiety.
• Snacks: A fourth meal or well-planned snacks can help maintain energy levels throughout the day. Opt for protein-dense, low-calorie snacks that are easy to prepare and portable.

Best Snacks for Dieting

To prevent excessive hunger between meals and maintain stable energy levels, consider the following snack options:

• Hard-boiled eggs: A protein-packed, easy-to-carry option that helps with satiety.
• Protein bars: Convenient for on-the-go nutrition, but opt for those with minimal added sugar.
• High protein yogurt with berries: A great combination of protein and fibre for sustained fullness.
• Low-calorie popcorn: High in fibre and a satisfying, crunchy snack alternative.
• Raw vegetables with hummus: A nutrient-dense snack packed with fibre, vitamins, and minerals.

Meal Timing and Adherence

Your meal schedule should be realistic and sustainable for your lifestyle. Some people may thrive on a structured three-meal plan with additional snacks, while others may prefer a four-meal setup with smaller portions throughout the day. The key is to listen to your body, maintain a balanced intake, and avoid prolonged periods of extreme hunger, which can lead to overeating.

By structuring your meals in a way that aligns with your energy needs and hunger levels, you create a sustainable approach to dieting that doesn’t feel restrictive. Remember, consistency and adherence are far more important than following a rigid meal schedule.

Step 5: Engage in a Structured Training Plan to Build Muscle and Improve Fitness

While fat loss is often the primary focus for many people starting their fitness journey, building muscle is just as important for creating the physique you desire. Resistance training plays a crucial role in not only shaping your body but also in increasing metabolic efficiency, improving strength, and enhancing overall fitness.

Why You Should Start Strength Training Immediately

One of the biggest misconceptions in fitness is the belief that resistance training should be postponed until after fat loss. Many people make the mistake of focusing solely on cardio while dieting, but this can lead to muscle loss and a slower metabolism. The reality is that engaging in strength training from the beginning provides several key benefits:

• Preserves Lean Muscle Mass: When in a calorie deficit, your body may break down muscle for energy. Strength training helps prevent muscle loss, ensuring that the weight you lose comes primarily from fat rather than muscle.
• Boosts Metabolism: Muscle tissue burns more calories at rest than fat, meaning the more muscle you have, the higher your resting metabolic rate. This makes it easier to maintain long-term fat loss.
• Improves Body Composition: Simply losing weight doesn’t necessarily lead to a defined, toned physique. Strength training helps shape your body by adding muscle in key areas, enhancing aesthetics.
• Strengthens Bones and Joints: Resistance training improves bone density and joint stability, reducing the risk of osteoporosis and injuries as you age.

Setting Up Your Training Plan for Maximum Results

To build muscle effectively while improving overall fitness, your training should include a combination of resistance training and cardiovascular conditioning.

1. Resistance Training Guidelines:

• Train at least 3-5 times per week. Ensure each session targets different muscle groups to promote balanced growth and prevent overtraining. 10-20 sets per muscle per week will usually result in the best return on investment for muscle building.
• Use compound movements. Exercises like squats, deadlifts, bench presses, and rows engage multiple muscle groups, maximising efficiency and strength development.
• Incorporate progressive overload. Gradually increase resistance (weights, reps, sets or intensity) to continuously challenge your muscles and promote growth.
• Prioritise proper form and technique. Lifting with proper mechanics reduces injury risk and ensures you’re targeting muscles effectively.
• Allow adequate recovery. Muscles grow outside of the gym, so ensure you get enough rest between workouts and adequate sleep for optimal recovery.

2. Don’t Neglect Cardiovascular Fitness:

While strength training is essential, maintaining cardiovascular fitness improves endurance, heart health, and overall energy levels. Incorporate:

• Low-intensity steady-state (LISS) cardio: Walking, cycling, or swimming for 30-60 minutes helps with fat loss while maintaining muscle.
• High-intensity interval training (HIIT): Short bursts of intense exercise followed by rest intervals can improve endurance, burn fat, and enhance metabolic efficiency.
• Functional fitness movements: Activities like kettlebell swings, battle ropes, or sled pushes offer a mix of strength and cardio conditioning.

Putting this all together can be a bit challenging, but we have a lot of content to help you do this on our exercise hub.

Tracking Progress and Adjusting

Tracking your progress and adjusting things as you go will ensure that you actually continue to make progress long term.

• Measure strength improvements. Keep track of weights lifted, reps, and sets performed. Progressive overload ensures continued muscle growth.
• Monitor body composition. Take progress photos, measurements, or use body fat analysis tools to assess changes beyond the scale.
• Adjust your plan accordingly. If you hit plateaus, consider tweaking rep ranges, adding variety, or increasing training intensity.

By incorporating resistance training and pairing it with cardiovascular fitness, you’ll build a strong, lean, and functional body while ensuring sustainable results. The goal isn’t just to lose fat but to create a healthier, more capable physique that you can maintain long-term.

Step 6: Increase Your Daily Activity

Your diet plays a significant role in fat loss, but movement and activity are just as important for shaping your body. You don’t need to train like a professional athlete to see results, small daily activity changes can have a massive impact.

Why Activity Matters

Physical activity does more than just burn calories; it plays a crucial role in metabolic health, cardiovascular fitness, and overall well-being. Incorporating movement into your daily routine can improve mood, boost energy levels, enhance sleep quality, and even increase lifespan. More importantly, regular activity prevents muscle loss while dieting, ensuring that fat, not muscle, is being burned.

Three Simple Ways to Boost Activity

1. Set a Weekly Step Goal: Instead of focusing on a rigid daily step count, aim for a total weekly step target. This allows flexibility while ensuring that your overall activity remains high. For example, if you currently walk 3,000 steps a day, try increasing that to 6,000. Over time, this small change will add up, significantly increasing your total caloric expenditure without requiring drastic lifestyle shifts.
   • Consider using a fitness tracker to monitor steps and set progressive goals.
   • Try to incorporate steps throughout the day rather than relying on a single dedicated workout session.
   • Walking for just 10-15 minutes after meals can significantly aid digestion and calorie expenditure.
2. Schedule Walks at Convenient Times: To make walking a habit, integrate it into your routine. Whether it’s before work, during lunch, or after dinner, having a consistent walking schedule makes it easier to stay active. The key to sustainability is finding moments in the day that naturally lend themselves to movement.
   • Start with short, manageable sessions, then gradually increase your duration.
   • Consider walking meetings or pacing while on phone calls to add extra steps effortlessly.
   • Walking in nature or listening to music or podcasts can make the activity more enjoyable and mentally rewarding.
3. Incorporate Movement into Daily Life: Small lifestyle changes can significantly increase your daily energy expenditure. Instead of relying solely on formal workouts, look for ways to naturally move more throughout the day.
   • Take the stairs instead of the elevator.
   • Park farther away from your destination to add extra walking distance.
   • Use a standing desk or set reminders to stand and stretch every hour.
   • Engage in active hobbies such as gardening, dancing, or playing with pets.
   • Perform household chores like vacuuming or scrubbing floors vigorously to burn additional calories.

Progressively Increasing Your Activity

As you get leaner and your body adapts, you’ll need to continue challenging yourself to maintain progress. Increasing activity can be done in various ways:

• Increase your weekly step target: If you’ve been consistently hitting your step goal, gradually add more steps to continue improving fitness levels.
• Walk on an incline to add difficulty: Adding slight inclines or hills to your walks increases calorie burn and strengthens your leg muscles.
• Use a weighted vest for added resistance: Carrying extra weight while walking or moving enhances cardiovascular endurance and builds muscle strength.
• Stay consistent: The key to long-term success is consistency. Rather than striving for perfection, aim to move your body in ways that you enjoy and can sustain over time.

By making small, manageable adjustments to your activity levels and gradually increasing them, you’ll build a healthier, more active lifestyle that supports your fat loss and fitness goals. Physical activity should be viewed as a lifelong habit, not just a short-term strategy for weight loss.

This article may also be of interest: Standardising NEAT To Enhance Body Composition And Health

Ultimate Guide To Finally Get In Shape in 2025 Final Thoughts

Achieving your fitness goals is not about quick fixes or unsustainable crash diets, it’s about adopting a structured, science-backed approach to fat loss, muscle building, and long-term health. By focusing on calorie control, high-protein nutrition, volume eating, and a consistent exercise routine, you can finally break free from the cycle of failed fitness attempts and achieve lasting results.

The key to success is consistency and sustainability. Set realistic goals, track your progress, and make incremental changes that align with your lifestyle. Strength training, daily activity, and proper recovery will ensure that your body not only looks better but also functions at its best. Remember, fitness is a lifelong journey, not just a temporary goal.

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