• Fat Loss - The Most Important Factor

    By The W10 Team

    Fat loss and the dieting landscape has become a crowded one. There are many diets claiming to be the ‘best diet for fat loss’ and to get the best results. Keto, clean eating, intermittent fasting and Slimming World are just a few examples.

    The truth is, in theory, they all have their place. All of them, in different ways restrict either food groups or control the amount of food you eat. Within these dieting frameworks, calories are controlled. It’s this principle (controlling calories) in which fat loss occurs.

    So how does fat loss happen?

    Essentially it’s pretty simple. It all comes down to energy balance, and if you want to lose fat you need to be in a calorie deficit. This can be achieved by either eating fewer calories than you’re expending or moving more (burning more calories). Deficit amounts will vary depending on your size, body composition and the rate at which you want to lose weight, but an easy start point if you want to lose 1lbs a week is a 500Kcals deficit per day (that’s 3,500 Kcals deficit per week which equates to 1lbs fat).

    So it’s simple in theory: eat less, move more to create a calorie deficit and… lose fat.

    What if you can’t stick to it? What if that diet isn’t conducive to your lifestyle? The first step to diet success is diet adherence. Whatever dieting framework you chose, it has to be one you can be consistent with in order to get results.

    Three tips to help you achieve this…

    1. Keep protein high

    There are many reasons why high protein is important. Particularly because protein is more satiating (keeps you fuller for longer), thereby decreasing your hunger levels so you are less likely to make poor food choices and overeat. It also requires more energy to digest protein compared to fats and carbs, so you burn more calories eating them. And finally, it helps preserve and build muscle mass (which will give you a better shape as you’re losing weight).

    Fat and carbohydrate intakes are more flexible and can be adjusted based on personal preference.

    2. Create a calorie deficit method that works for you

    As fat loss comes down to overall calories, you can be in control of meal timing and frequency (so have a few larger meals or a greater number of small ones).

    Think about your lifestyle and what will be more helpful to staying on track and losing weight, without having to be severely restrictive or cutting out entire food groups. There are many ways to cook an egg, find what works for you.

    For example, if you know you are more sociable with meals in the evening, then perhaps start eating later in the day (to reduce your eating window) or eat lighter in the day to save calories for later.

    If you know your weekend is going to be heavier with more food/alcohol, then reducing calories during the week might be your solution.

    Alternatively, are you that person who ends up not eating much all day and so when you get home in the evening you’re so ravenous you eat everything in sight? Perhaps eating more structured meals in the day would stop you from gorging at night.

    3. Include the foods you enjoy eating

    It’s important to make sure that your diet includes the foods that you like eating. Yes, when dieting you might have to make some sacrifices and not be as indulgent, but this doesn’t mean that your diet needs to be bland and boring. All foods are within limits, provided you account for them in your daily intake.

    In summary, set yourself up for a win. Find a diet and lifestyle that you can stick to. Once you have these under control, ignore other people’s opinion on the ‘best diet’ for fat loss. What works for them might not work for you. Calorie deficit and high protein to lose fat, the rest is up to you.

    For some inspiration on what to eat check out our free ebooks


You Might Also Like

Quick Browse
    • What exercises can I do with a foam roller - W10 Personal Training Gym

      What Exercises can I do with a Foam Roller?


      We have all seen them stacked in the gym before and people rolling around on the floor with them, you may be thinking ‘what's all the fuss about, are they any good?’. What are the benefits of foam rolling? Evidence shows that foam rolling for 30-90 seconds can increase muscle range of motion for a

      Read More
    • Outdoor Gyms in London Parks - W10 Personal Training Gym

      London Parks with Outdoor Gym Equipment


      Outdoor park gyms really took off around 2007, due to the success established by China during the 1990's after providing similar equipment to city residents. If you have wandered through your local park in the last ten years you are probably familiar with the sight of outdoor gym equipment. Initially most gym equipment was placed

      Read More
    • Personal Training tips and tricks to staying in shape - W10 Personal Training Gym

      Personal Trainers Tips to Staying in Shape


      As personal trainers, we have a responsibility to look after ourselves and be a positive role model for our clients. Part of being a role model as a trainer means being in shape, this doesn’t need to be a six-pack, lift the heaviest weight or to run the fastest marathon but you have to walk

      Read More
    • Mindset to reach your goals

      Do you have the mindset to reach your goals?


      Goal setting: easy on paper, right? But sometimes, somewhere along the journey, the simple plan you mapped out ends up getting lost. Could this be down to your mindset? How often do you set yourself goals or resolutions to get in shape? Reach a certain weight on the scales? To join the gym? Commit to

      Read More
    • The Anaerobic System - W10 Personal Training Gym

      The Anaerobic System


      The Anaerobic System provides the body with explosive short term energy without the need for oxygen. Stored in the cells in the chemical adenosine triphosphate(ATP), the energy the anaerobic system delivers powers the working muscle cells when the blood is unable to provide them with oxygen quickly enough. Sprinters are powered by the anaerobic system.

      Read More
    • Why Our Fat Loss Programme Works and gets Results - W10 Personal Training Gym

      Why Our Fat Loss Programme Works and gets Results


      You won’t find glossy before and after client photos on the walls and marketing campaigns at W10, and we are far from promoting ourselves as a body transformation gym. Nevertheless, we do get excellent fat loss results. Our ethos is about promoting lifestyles and habits that allow you to move and feel better: helping you

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428