5 tips to sustain fat loss

By Joe Wicks

Many people I've met or spoken to on social media at some point have been motivated by the goal of fat loss.

If I'm being brutally honest with myself, it's also one of the reasons I train and stay disciplined with my diet. It's not the only reason, or even the primary reason, but it sure is a motivation for me.

Losing body fat can feel like an uphill struggle, especially as you age. I can see in my own body how much harder it is to stay lean as I approach 40. The reality is, it does get harder. It takes more motivation, more discipline, more commitment, and – probably most importantly of all – more consistency. But it is possible with the right lifestyle choices.

So I want to share with you all my top 5 tips to sustainable fat loss. These are things that genuinely do make a difference for me and can do the same for you. Achieving sustainable fat loss involves making choices that promote long-term health rather than focusing on quick fixes.

1. Focus on whole foods Try to prioritise whole foods that are packed with goodness (like vegetables, fruits, lean proteins, whole grains, and healthy fats) over ultra-processed or processed foods (like pre-packaged snacks, meals, sauces). These whole foods will give you the nutrients you need, but also keep you fuller for longer.

2. Maintain a moderate energy deficit Aim to consume slightly fewer calories than you burn, but ensure you're still eating enough to fuel your body. A moderate calorie deficit is much more sustainable than a restrictive low calorie diet and prevents the loss of muscle mass and energy levels. Meal prepping is a great way to ensure you're in control of your food intake.

3. Strength training and cardio combo Combine strength training with cardiovascular exercises (like walking, running, or HIIT). Strength training helps preserve muscle mass while losing fat, and cardio boosts calorie burn and heart health.

4. Prioritise sleep Not getting enough sleep can increase hunger hormones and lead to cravings and overeating, which can make fat loss more difficult. Aim for 7-9 hours of quality sleep per night if that's achievable for you. Going to bed earlier could help with this if you're often woken up early.

5. Practice consistency over perfection Sustainable fat loss is a long-term process. It is much more important to be consistent than it is to be perfect – consistency will help you build habits that lead to lasting results. So try to stick to your healthy habits most of the time but allow for flexibility. It's okay to have occasional treats or off days.

Keep focused, one day at a time. You can do this.