How fat loss actually works
Fat loss happens in a calorie deficit, but the version that lasts is gentle: small, sustainable changes you barely notice, enough protein to stay full and hold muscle, and strength training so the weight you lose is fat, not muscle. We skip the gimmicks and coach the basics consistently.
- A modest, sustainable calorie deficit, not a crash diet
- Enough protein to stay full and protect muscle
- Strength training 2-3x a week to keep your metabolism up
- Daily movement and steps, not just sessions
- Habits you can keep when life gets busy
What a week looks like
There's no magic split, just a sustainable rhythm of strength work, daily movement and enough protein. A typical fat-loss week we'd coach looks like this, adjusted to your schedule and starting point.
| Lever | Target | Why |
|---|---|---|
| Strength sessions | 2-3 per week | Keeps muscle so the weight you lose is fat |
| Daily steps | A target you can keep | Raises total burn with no recovery cost |
| Protein | Roughly 1.6-2.2 g per kg bodyweight | Controls hunger and protects muscle in a deficit |
| Calorie deficit | Modest (~0.25-0.5 kg/week) | Sustainable and muscle-sparing, not a crash |
| Visible change | ~8-12 weeks consistent | Realistic timeline, not days |
Nutrition coaching, kept simple
You won't get a 1,200-calorie meal plan you'll abandon by Wednesday. We coach simple, repeatable habits around the food you already eat, portion awareness, protein, and navigating hawker and restaurant meals, so the plan fits your life in Singapore.
Tracking progress
We track more than the scale, which lies week to week. Optional InBody or body-composition checks, photos and how your clothes fit give a truer picture. Curious how many sessions you'll need? Message us for a realistic estimate, or see our cost guide.