What Sustainable Fat Loss Actually Looks Like - Including Carbs, Chocolate, and Wine
For years, I trained at a competitive level, yet looked like I'd never stepped inside a gym. After a while, that gets tiresome. It was only when I finally understood my nutrition, did I see results.
If you’ve ever been sold the dream of “drop 10kg in 10 days” or been told to eat 1,200 calories and run yourself into the ground… we’re here to call bullsh*t. I want to help you avoid the mistakes I made. We’re building bodies and minds that are stronger for life—and that means fat loss that actually sticks.
Let’s talk about what sustainable fat loss really looks like—for women, in the real world.
It’s Not Just About Calories In vs. Calories Out
Yes, fat loss requires a calorie deficit—but it doesn’t mean starving yourself. Sustainable fat loss happens when:
- You fuel your body with enough protein to maintain lean muscle
- You eat enough to feel energised—not depleted
- Your mindset isn’t focused on restriction, but on nourishment and consistency
Our approach? Fuel smart. Train strong. Stay consistent. That’s it.
It Takes Time (and That’s a Good Thing)
Real talk:
- You didn’t gain the weight overnight
- You won’t lose it overnight either
- But you can lose it without giving up your lifestyle
Sustainable fat loss = 0.5 to 1kg per week on average. Some weeks will stall. That’s normal. The goal is long-term change, not quick dopamine hits from the scales. I always tell my clients - the longer it takes to come off, the long it will stay off.
It Includes Carbs, Chocolate, and Wine
Yup, you read that right. I 100% encourage a treat a day. Why? Because it keeps the binge away. If I told you for the next 12 weeks you couldn’t have your favourite food, you’d maybe last 2 days, heck maybe 2 weeks before caving.
Flexible nutrition means you don’t have to “cut out” everything you love. Instead of demonising food, we teach you how to build balance:
- Protein with every meal
- Smart carb choices (not no carbs)
- 80/20 approach: eat well 80% of the time, live life the other 20%
No food guilt. No extreme rules. Just real-life nutrition that works.
It’s Muscle First, Cardio Second
Here’s the secret most diets won’t tell you:
The more muscle you have, the more fat your body burns—even at rest.
That’s why at CFIT, we focus on strength training first. Cardio is great for heart health and endurance, but building and keeping lean muscle is what drives fat loss that lasts.
Lifting weights won’t make you bulky—it’ll make you toned, confident, and metabolically efficient.
It’s as Much Mental as It Is Physical
You can track all the macros you want, but if your mindset isn’t in the game, fat loss will always feel like a battle.
Sustainable fat loss means:
- Learning to eat when you’re hungry, not emotional
- Having a plan for social events, stress, and holidays
- Letting go of perfection and focusing on progress
That’s why we integrate mindset coaching into our programs—because food, movement, and mindset go hand-in-hand.
It’s Built Into Your Lifestyle
We’re not here to overhaul your life—we’re here to integrate healthy habits into your routine so they stick:
- 3–4 workouts per week
- 8,000–10,000 steps a day (yes, your NEAT (None Exercise Activity Thermogenesis matters)
- Sleep, hydration, recovery—just as important as food
No more all-or-nothing. We want all-or-something. Because something done consistently beats everything done once.
What Success Actually Looks Like
It’s not just a number on the scales.
- Feeling strong in your clothes
- Lifting heavier and moving better
- Having energy to play with your kids or crush a workday
- Eating out without spiraling
- Loving your body for what it can do, not just what it looks like
That’s real fat loss. That’s sustainable change. That’s what we help you build at CFIT.
Want In?
If you’re tired of yo-yo diets and want real support, real tools, and a real plan that works with your life—join us. Whether it’s through our 1:1 coaching, app workouts, or nutrition guidance, we’ve got your back.
Sustainable fat loss doesn’t have to feel hard.
You just need the right team. Let’s get stronger—for life.