Calories do the losing.
Every workable diet creates a calorie deficit. Keto, fasting and low-fat are tools—not loopholes in physics.
Your plan starts with the maths
Fat loss.
Minus the noise.
Put in your details. Get a starting calorie target, macros, BMI and weekly pace—with enough context to actually use them.
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01 / YOUR NUMBERS
Let’s cut to it.
This is a useful starting point, not a prophecy. Run it, follow it, then adjust using real-world progress.
02 / THE PLAYBOOK
The numbers are the easy bit.
What you repeatedly do with them is where fat loss actually happens.
Adherence wins.
A theoretically perfect diet you hate is useless. Build around your tastes, schedule and personality.
Protein protects.
Protein helps retain muscle and keeps hunger under control while calories are lower.
Food quality still matters.
Aim for 70–80% whole, nutrient-rich food. Leave 20–30% for flexibility. You’re dieting, not joining a cult.
Lift. Then add cardio.
Strength training tells your body to keep muscle. Cardio is useful for health and extra expenditure, but it doesn’t outrank the diet.
Move outside the gym.
Walking and everyday movement add up across the other 163-ish hours of your week. A 10,000-step target is a simple place to start.
03 / WHEN PROGRESS STALLS
Don’t panic-adjust.
Hold steady for four weeks.
Daily weight is noisy. Track a weekly average, measurements and photos before deciding the plan has stopped working.
Then trim 5–10%.
Keep protein where it is. Reduce carbs if you prefer higher carbs, or fats if you prefer higher fats.
Wait another 2–3 weeks.
If the trend is still flat and adherence is honest, make another small adjustment. No crash-diet theatrics required.
04 / STRAIGHT ANSWERS
Let’s kill a few myths.
Do I need six meals a day?+
No. Meal frequency doesn’t meaningfully change fat loss when calories are equal. Choose a pattern that controls hunger and fits your life.
Will eating late make me fat?+
Only if it pushes you into a calorie surplus. The clock isn’t sneaking calories into your food.
Can I spot-reduce belly fat?+
No. You can’t choose where fat comes off. You can choose which muscles you train and build.
Is cardio bad for fat loss?+
No. It’s good for health and can help the deficit. It simply shouldn’t replace strength training or calorie control.
What if I’m hungry?+
Prioritise protein, vegetables, fruit, whole grains and other high-fibre foods. Use consistent meal times and don’t make the diet needlessly restrictive.
Do I need fat-burning supplements?+
No supplement rescues a weak diet, poor sleep and inconsistent training. Get those in order first.
Built as an interactive, plain-English interpretation of the principles in Physiqonomics’ fat-loss guide. Read the original article.
Adults only. This is educational, not medical advice. If you are pregnant, under 20, have an eating-disorder history or a medical condition, get individual advice before dieting.