1. Check the menu before you go. Takes two minutes... Removes all the decision making in the moment You already know what you are having before you sit down! 2. Build the meal around protein first. Whatever restaurant it is, find the protein source you are going for and build everything else around it. Chicken tikka, grilled fish, steak, prawn stir fry. Protein is always the first target! 3. Swap the sides where you can Fries to salad. Creamy sauce to tomato. Naan to plain rice. These swaps save you 300 to 500 calories without touching the main !! 4. Do not arrive starving. This one kills more people than anything else. You skip meals in the day thinking you are saving calories for the evening... You arrive absolutely starving. You over-order, eat the bread basket, and make every decision based on hunger not your goal!! Eat normally during the day. 5. Drink water throughout. Keeps you from confusing thirst with hunger... Stops you over ordering!! 6. One indulgence max. Starter or dessert... Pick your moment and enjoy it properly rather than going for everything and feeling rough about it after. None of this is complicated. It just needs to be front of mind before you go!!

Yes people 👇 Dropped something in here that a lot of you have been asking for! The eating out guide: Because one of the biggest things I hear from people trying to lose fat is this: "I'm doing well all week then the weekend hits and it all falls apart." And 9 times out of 10 it is not a willpower problem You walk into a restaurant with no plan and end up making a decision based on what looks good on the menu in that moment. So I have put together a guide that covers 6 different restaurant types, Italian, Indian, Chinese, American, Mexican, and the classic British pub. What to order at each one, what to dodge, and a practical tip for every single one. Here is what I want you to understand. You do not have to skip meals out...You do not have to order the sad salad while everyone else eats. You just need to know what the smart choices are before you are sitting at the table making it up. A grilled chicken tikka instead of a butter chicken... A burrito bowl instead of a loaded burrito... Steak and salad instead of fish and chips... Download it, save it, screenshot it. Check it before you go out this weekend That is what it is there for Any questions on it drop them below and I will answer them 👇

Team you'll know by now I'm all about education... Here's the thing most people get wrong when they're trying to lose fat. They go straight to cardio and kill themselves on the treadmill for an hour, three times a week, and wonder why nothing's changing six weeks later. Cardio isn't bad. But it's not the priority. Resistance training is: Here's why... When you're in a calorie deficit your body is looking for energy sources. If you're not giving it a reason to hold onto muscle, it'll burn it alongside fat. That means you lose weight but you end up skinny fat, smaller but with no shape, no tone, no definition Lifting weights sends a signal to your body to keep the muscle... it increases your metabolism. It makes you look leaner at the same bodyweight. AND the strength you build compounds week on week. We have to target progressive overload every session... That means you are trying to do more than last time. More reps, more weight, less rest. In terms of cardio... Eventually cardio on top 2-3 sessions of 20-30 mins ie Walking, incline treadmill, cycling. This is the foundation in which we lay everything on top of🦾 Consistancy is next... but that's for another day🧡

Let me break down exactly how fat loss actually works... Fat loss comes down to one thing ...being in a calorie deficit over time Calories in vs calories out. Here's how to find your numbers: Take your bodyweight in lbs (kg x 2.2) and multiply by 14-16. That gives you your rough maintenance calories. From there, subtract 300-500 and that's your fat loss target. So if you weigh 160lbs...maintenance is roughly 2,240-2,560 calories. Fat loss target sits around 1,900-2,100. This is always person specific and could be more or less! Now protein... Aim for 1.6-2.2g of protein per kg of bodyweight every single day. So at 70kg that's 112-1530g of protein. This does three things...keeps you full, protects your muscle while you're in a deficit, and costs you more calories to digest than carbs or fat do. Practical ways to hit it without overthinking: 3-4 meals a day, each with a solid protein source. Chicken, mince, eggs, Greek yoghurt, cottage cheese, protein shakes if you're struggling. Carbs and fats fill in around your protein target. The two biggest mistakes I see: 1. Eating too little — going too aggressive means muscle loss, energy crashes, and eventually binging. Slow and steady wins. 2. Not tracking at all — even for 2 weeks, tracking gives you an education on what you're actually eating. Most people are shocked.