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James Lawrence - ONLINE WEIGHT LOSS COACH

@jameslawrenceonlinecoach

Online Weight Loss Coach
Anti-Fad Fat Loss Coach 🤧 🎯Lose weight, improve your mindset and build your confidence Without giving up socialising🥂 Enquire for coaching👇
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Top Instagram Posts of James Lawrence ONLINE WEIGHT LOSS COACH

James Lawrence ONLINE WEIGHT LOSS COACH’s Most liked posts from the last 30 uploads.

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James lawrence and the fat loss secrets Wingardium Gym-iosa Unfortunately there’s no magic way to lose fat No spells like Snackus Rejecto exist to make dieting easier The real magic and the real secret is realising this There aren’t really any big hacks and anyone telling you otherwise is lying They are like the Voldermorts of the world - they think they are helping and doing the right thing In reality they making it worse and always get found out by someone who knows what they are doing in the end (Neville) It would be nice if we could wave a wand and get to where we want to be We can’t though and have to focus on real change There’s just things that help and work and things that don’t The magic is in the processes When you make mistakes that then make you better The small things that add up over time -Making small changes to foods -Getting more steps in around your lifestyle -Being aware of calories -Finding some exercise you enjoy Most of the time, around 9¾ of the time, It’s having a plan, structure and accountability around the little things that does the trick And the secret potion is consistency Overlooking the basics to find some magic that doesn’t exist is slowing you down 2025-09-22 23:06:38 James lawr.. 0 -100% 3 -38%
Small changes, big results Ever felt like things aren’t clicking? That things just don’t work for you when trying to lose weight? You put loads of effort in, but get little back It’s more common than you think The majority of the time we need to make some small tweaks Holly was stuck when we started coaching She had already lost 3 stone, but then after she got married, her weight bounced up and down between the same few pounds Since starting coaching, Holly has lost another 44 pounds (just over 3 stone) Whenever we look at fat loss, we look at what works for someone What they can be consistent with over time And what tweaks we and compromises we can make to make it work and get the fat to come down Holly has a busy job, meals out once or twice most weeks and the odd weekend away too She wanted to lose weight, be the fittest and healthiest she can be and generally wanted to look and feel good - while still being social When you’re so busy, it can be easy to slip onto making the odd poorer choice without realising how much of an impact it can have For Holly it was biscuits and crisps in the evening and then a few blood orange ciders on the weekend Holly has since lost 44 pounds, started running (building up to 6km, gotten stronger and dropping multiple clothes sizes - while still keeping her lifestyle Mainly by making these compromises: -Planning meals and snacks ahead of time -Keeping calories lower around socials -Swapping her cider to gin, most of the time -Increasing activity and really pushing steps -Then having the odd week where we have extra pushes It’s important to note her weight has fluctuated, sometimes staying the same for a week or so - BUT she always stays consistent and the weight always comes down The way she looks has completely changed, everyone around her has noticed and she feels fantastic too Her confidence has increased She is healthier And she’s feeling the best she has Holly has built it into her lifestyle and the progress she has made both physically and mentally are just phenomenal 2025-09-21 22:31:05 Small changes.. 53 +11% 18 +272%
Over halfway It’s been a busy week A scan Work has been super busy Looking at travel systems And finished clearing the babies room There’s less weeks to go than what we’ve had now so it’s all feeling very very close 2025-09-20 21:02:43 Over halfway It.. 60 +25% 0 -100%
You aren’t stuck Just because you aren’t where you want to be, doesn’t mean you can’t get there It’s a journey of trying to be better and finding what works and doesn’t I’d bounced up and down the scales many times before getting to where I am now You might think that you’ll never get to where you want to be I’m here to tell you you can 10 years ago I’d never had thought I’d be able to look how I do or run marathons or enjoy training like I do now Because I’d never done it Even 7 years ago after doing bodybuilding, I thought I’d be stuck bouncing up and down the scales for the rest of my life When I powerlifted I thought I’d always live with pain and be overweight It was only when I made that lifestyle change 5 and a half years ago to work towards how I really want to look and feel that I actually saw the progress and got to where I want to be It’s a process and a journey But when you commit to it - you can absolutely make the changes you want 2025-09-19 22:47:37 .. 63 +32% 2 -59%
Wake the flock up Tracking calories doesn’t mean you don’t eat nutritious foods We don’t just live on biscuits and crisps Counting calories is a tool to help lose weight It isn’t for everyone, but for most people, it’s a good place to start because it gives you an understanding of the calories in food And to lose body fat, you need to be in a calorie deficit When you’re trying to lose weight, you can eat foods like biscuits or chocolate or whatever you want to include - as long as you create a calorie deficit That doesn’t mean you should just eat those foods though You should aim for mostly nutritious foods - whole foods, lean proteins, fruits, vegetables The foods you eat will influence how you feel Eating more nutrient dense foods will give you more energy While ultra processed foods that have poor nutrition, will do the opposite Yes some foods will influence how our body works too (protein will help maintain and build muscle which is beneficial to health and fat loss) That’s why it’s important to get most of your food Tracking calories doesn’t mean just eating as much of the “unhealthy” foods these influencers demonise as possible It just gives you the flexibility to still include them in moderation so you can enjoy your diet more 2025-09-18 22:22:14 W.. 43 -10% 2 -59%
“I didn’t post them because I looked fat” It can be extremely hard when you don’t feel confident in yourself When you take photos, look back at them, and don’t like what you see Or when you try on a dress and feel low so “have to put a brave face on just to go to the party” Those two quotes are kelliecalladine1 exact words about how she used to feel The bikini photos she didn’t post because she didn’t like how she looked on holiday last year, then the pink dress from a friends Birthday When you feel like this, it has a big knock on effect on your confidence When Kellie started coaching, the goal was to lose weight, feel comfortable in her clothes, be fitter and stronger and work towards her wedding day The big thing was making it part of her lifestyle so she could keep the results Kellie so far has lost 25 pounds to look and feel incredible Kellie is a paramedic so works long days and shifts, including nights At the start of coaching she hated the gym - now she loves it We’ve kept it really simple and focussed on the BIG things that matter -Planning her week to fit workouts in around shifts. Making workouts easier at first and building them up over time -Tracked calories and made sure she planned ahead to take food to work with her -Working around the many socials she has -Doing more steps on days off when there is more time, while also squeezing them in where she can at work Then just being extremely consistent Over the last few 6 months Kellie has seen massive progress from small tweaks and changes 🔹25 pounds down 🔹Dropped dress sizes 🔹Is stronger and fitter 🔹And feeling brilliant on her hen do The Marbella version of Kellie, is healthy, happy, stronger and who she wants to be Kellie said she felt amazing Same pose, new person Being able to let her hair down on her hen do and still have churros - something she’d have felt guilty for in the past (swipe across for her favourite photo) The changes have been next level and I’m very proud of Kellie and what she’s done Now it’s a push ready for her big day! 2025-09-17 23:01:05 .. 54 +13% 5 +3%
How does coaching work? I share a lot of results but I don’t often share how coaching works and exactly what you get The main aim is of course to get you to your goals in the best way possible Coaching is completely 1-1 It’s not a group setting, you don’t work with anyone else - it’s just you and me Why does that matter? It’s completely specific and tailored to you It’s personal We tweak and change things to make it enjoyable and to make it work for you It also means you get a hell of a lot of support, which is what makes it different to other coaching: 🔹Daily accountability on WhatsApp I speak to clients daily, answer questions and check in on them throughout the week At most you’ll only wait a few hours for replies (I spend most of my time messaging clients) It helps you stay consistent 🔹A weekly check in which goes into detail about the last week and we look ahead at the next week so you’ve got things to work on and so you’ve got a solid plan You get video feedback (not just a crappy message) 🔹We focus on 3 key areas: -Lifestyle and habits -Nutrition -Exercise We set realistic targets so you can focus on the process For most people we track calories alongside other nutrition targets (protein, fruit and veg) and I’ll look at your food and give you small tweaks to make Tailored workouts around your goals and what you like, all in an app so you can track progress and I can hold you accountable Planning ahead for socials and so you can still have fun while making progress Making compromises not sacrifices We look at small lifestyle changes which can have a big impact - stress, scheduling, habits This is why the people I work with get fantastic results, because it creates a sustainable lifestyle And the cost? About the same as a daily Pumpkin Spiced Latte - not bad for nearly 13 years experience 2025-09-16 23:36:49 .. 0 -100% 0 -100%
Unfiltered tips Say tips, they are just things you can start from right now to help You don’t need to do all of these things Even just a few are going to start nudging your progress in the right direction The last slide is the most important There’s no “secret” to fat loss, here is a lot of the information you need to know Of course, it’s all well and good knowing these things But how you get them in place is the biggie This is where coaching comes into play We look at you specifically and what will work for you and your lifestyle Put the right things in place Then keep you accountable to them If you want just information and tips - this post is what you need to get started If you want support and accountability- that’s where coaching takes it to the next level 2025-09-15 23:00:46 Unfiltered ti.. 0 -100% 0 -100%
Making it a lifestyle is important We all like to go out for food You might like the odd glass of wine A holiday every few months Being able to grab lunch on the go Most diets don’t allow you to do these things Most workout programmes want you to workout more than you can fit in when you’re busy If you don’t allow yourself to do these things, you will struggle It was important for Ellie to still be able to do these things Ellie lost 40 pounds in the run up to her wedding and so she could feel the best she ever has She dropped multiple dress sizes - making a killing on vinted might I add And she’s the fittest and strongest she’s ever been That’s not all She’s went out for food every single week Had many many holidays and hen dos Had alcohol most weeks Genuinely just still enjoyed life, not being over restrictive We made it part of her lifestyle so while yes, she had to make some compromises, it was all manageable There’s a few things we did to make sure Ellie could still do all of those things while losing 40 pounds: 1 - planning ahead for the week for workouts and food 2 - looking at food menus ahead of time 3 - making compromises on certain things to still enjoy it 4 - thinking long term, not just short term Ellie dropped 40 pounds but we also looked at other ways to measure progress like her clothes, progress photos and how fit she is All of which saw huge improvements and helped her to see how much progress she is making Habits and consistency which she’ll be able to keep forever Ellie has kept these habits up post coaching which means she’ll never go backwards 2025-09-14 22:04:25 Makin.. 124 +159% 1 -79%
The Dad Diaries We are halfway One thing we’re getting is a lot of advice from people Which we both really appreciate - as new parents it’s good for us to get the tips from people who have done it before us However, just like with health and fitness - there is ALOT of conflicting advice I think as long as we get the basics for the health of the baby, we have to find our own feet based on what works for us and from the tips we get The spa was needed The more time we can spend with each other now, the better I’ve started clearing out the baby room ready to start decorating Jess has started buying clothes and I’ve bought more wipes 2025-09-13 22:21:53 The Dad Diaries .. 63 +32% 6 +24%
Few days with my girls It’s been a whirlwind few weeks so being able to just relax and spend time together has been nice Life is 100mph and it’s only going to get more full on, so we are savouring these moments I always say to clients - we sometimes have to slow down to speed up again Feeling refreshed and ready for a big push for the end of the year, supporting clients, with my own training and of course - baby prep 2025-09-12 23:24:40 Few days with my girl.. 76 +59% 1 -79%
Anti-influencer I love coaching Just not the way the fitness industry is I’m just not like most coaches Social media portrays coaches or influencers to be pretty much perfect It’s the way they put themselves across The issue with this is that you feel like you need to be the same It makes you feel like you have to do all of the things and be perfect to see any level of progress It’s important for you to see that not all coaches are working an hour each day then spending 4 hours in the gym That we don’t all have perfect looking meals (mine honestly look like slop on a plate sometimes) We don’t all have 4000 different gym outfits We aren’t all T-total We don’t all order the acai bowl when we go for meals I’d say I’m relatively normal Yes I train hard and have been since I was 17 - 14 years now Yes I make better choices But at the end of the day, I’m human Not some fitness robot If more coaches showed this - it would make it a lot easier for you too 2025-09-11 23:35:25 Anti-.. 49 +2% 1 -79%
Are you too busy to lose weight? “I’m too busy to lose weight” “It isn’t the right time” There never is There can always be something that stops you from making progress Whether it’s family, socials or work This is where we learn to work around things and focus on what you can control Kate is very busy with work Working away in different countries, a few days a week, every week There’s a lot of travelling and living on hotel food and meals out Then when she’s home, seeing her partner, friends and family Pretty much non stop Yet she’s still lost 20 pounds and dropped dress sizes In the past hiltonkate has always worked different shifts and tried diets like SW which never really worked, because when she was busy or tired, it was easy to just not do it Kate wanted to lose weight, get more toned but also learn about nutrition and exercise so she could keep results long term We’ve worked on finding what works for her and how she can make better choices Planning her weeks as much as possible so we can see what Kate can realistically fit in to her week Looking at calories on menus or going for the choices we know are lower in calories - tracking as accurately as she can Then using lower calorie days when she’s at home and not got socials Some weeks are much easier to manage than others, but on those harder weeks we just look at what she has control over Workouts and steps are planned into the week to fit them in but we recognise that some days are lower than others but look at the weekly targets rather than just daily Kate has fully embraced the idea of “what can I do?” - rather than writing weeks off because she can’t do everything Kate has lost the 20 pounds and built up to be able to run over 5km All because she’s had that mindset and challenged the idea of not having time Working with the time she has 2025-09-10 23:19:03 .. 19 -60% 4 -17%
Never miss twice Missing the odd target here or there doesn’t ruin progress Going over your calories once or not hitting your steps once - doesn’t ruin progress Do you know what does? Letting that spiral into days and days of hitting the f**k it button 🔴 There will be times where things may go slightly out of your control Or you have a bad moment You’re human But stop letting that ruin your week If you miss a target - never miss twice Make sure you push to hit it the next day to keep the habit alive And to keep making progress 2025-09-09 22:57:58 Never miss twice.. 20 -58% 0 -100%
Your Monday reminder That 2 pound jump you’ve seen on the scale isn’t body fat 2 pounds of fat is roughly 7000 calories which is 31 hamburgers or 147 chicken or 80 glasses of Prosecco That’s how much you would have had to go OVER your calories to put on 2lbs of fat this weekend This is why a meal out or a few drinks won’t ruin your progress Seeing that two pound jump though can throw you off if you don’t remember this You feel like you’re back at square one because your weight has gone up over the weekend You almost feel like throwing in the towel You either massively restrict, or you think what’s the point and give up The thing is Those extra 2lbs won’t be body fat Especially if you’ve been remotely close to your calories by banking and making some better choices If you’ve had food and drinks or had a takeaway, you will be holding onto more water due to the higher salt and carbs Some of the actual food you ate may still be in your system Maybe you ate later than usual If you’ve drank alcohol then the quality of your sleep will be poorer These will all have an impact I always weigh more on Mondays because we go out for food over the weekend There’s no need to panic To put on 2lbs of fat you need to consume a lot of food or drink a lot of alcohol After having a meal out you will weigh more for a few days, even if you stayed within your calories for the week But then it goes back down as long as you get back normal Don’t think you’ve ruined your progress because of that 2 pounds Don’t let that 2 pounds make you give up The only thing that will ruin your progress is letting that jump on the scales make you give up Instead, get back to normal as soon as possible and the weight will drop As long as you’re not going over your calories by a lot consistently, you will not put on fat Being in a calorie deficit for 2 days won’t make you lose 2lbs of fat Just like eating over your calories slightly for a day won’t make you gain 2lbs of fat Weigh yourself more regularly and look at average weights rather than just one set weigh in a week And stop beating yourself up for having a life 2025-09-08 23:08:28 .. 18 -62% 0 -100%
The dad diaries Stepping into my girl dad era Incredible day yesterday finding out we’re having a daughter Jess has been hit with a bit more fatigue which is understandable with growing another human But this week she’s starting some exercise at home as well as walking Now the baby is more developed, we’ve been speaking to her and playing music too Things are going well with my training too 2025-09-07 23:21:58 The dad diaries S.. 109 +128% 4 -17%
Do something that works for you Advice online is doing you dirty They’re giving you generic advice and making out you can only lose weight by cutting foods out Then replacing those foods with ones you don’t really like Amy had lost weight in the past but always put it back on because she hated the diets She didn’t recognise herself anymore and her energy was non existent “I just want to feel like me again” Her confidence was at an all time low but everything she tried ended up with her back at square one There were three problems Amy had -She hated exercise -She hated most ‘healthier’ foods -She loves eating out Pretty much writes off all of the advice you see online Vegetables were a no go Workouts were a chore Whatever she tried she couldn’t stick It always felt more like prison than trying to lose weight She need something that suited her lifestyle and what she did like We started with small changes each week It was never a complete big change, just small changes which have snowballed over time Amy did 3 things to lose a huge 23 pounds and keep it off -Added short workouts into her week -Tracked calories and ate foods she enjoyed while adding more nutritious food in slowly -Increased her steps with daily walks By making small changes and learning about calories the physical changes have been insane Over time she’s included more foods into her diet because it didn’t feel forced We found something she can do and that she wanted to do Weight is down Body fat is down Energy is up The weight loss is just one part of it Amy feels healthier and is confident to wear clothes she wants without feeling self conscious You don’t need to change your whole life to fit a programme You don’t need to stop enjoying life You don’t need to live off chicken, eggs and vegetables It never lasts The programme should work for you If you want to lose weight and be more confident, make small changes Do things you can manage and don’t make you feel like you’re in a diet and exercise prison This is what works 2025-09-05 22:30:07 .. 19 -60% 0 -100%
On Monday I’m running a Free fat loss course It’s not aimed to help you lose 10 pounds in a week But set you up to be able to lose weight sustainably, while making it part of your lifestyle It’s going to give you what you need without any of the fluff that you usually get online We’ll be doing a 10ish minute lesson each day that you can watch at anytime though a link The lesson is going to teach you the basics and what you need to know around some of the most important things for fat loss Lesson 1 - How fat loss works - calories, eating less and moving more It covers how to work out your calories and what you can do to burn more calories day to day Lesson 2 - Best types of exercise for fat loss How you can set up your exercise to get the best results Lesson 3 - Making dieting easier People find dieting hard, even when they have all of their calories worked out. We want to make it as easy as possible which is what this lesson digs into Lesson 4 - Working around your cycle Important if you feel like your hunger and energy fluctuates throughout your cycle. I go into things you can practically do at different points to manage your diet and exercise Lesson 5 - Weekends and socials We all love a social, they can however, slow progress down or stop it if you don’t know what to do Lesson 6 - Lifestyle switches and mindset - beyond diet and exercise What everyone needs to learn It will be ran through a private facebook group so then you can ask questions in the comment section If you don’t have a facebook account, you can just make a throw away account to use just for the course If you want to get involved and can commit just 10 minutes a day to change your life Comment the word - “me” below, and I’ll send you the link to join by Sunday to join It’s free, what have you got to lose? 2025-09-05 00:54:46 On Mo.. 37 -23% 66 +1,264%
Take a lifestyle approach Losing weight while still going for meals out, drinks, weekends away Is a difficult thing to juggle They can seemingly throw a spanner in the works Calories for drinks and meals out can be so high, then how you feel the day after can make it hard to make better choices Then if you don’t really enjoy going to the gym and find motivation low, losing weight seems impossible It isn’t Olivia is very social - meals out or drinks every week Weekends away every couple of weeks And when she started coaching, she had lost her love for the gym and just didn’t like going Yet she has lost 22 pounds And seen massive physical changes too To the point where jeans that didn’t fit a few months ago, are now too big Here’s what we’ve done We’ve looked at calories as a weekly target, not just a daily target Those social weeks we can plan ahead for and keep calories lower on some days to accommodate more calories when out Olivia has drastically reduced the amount of takeaways she has too and plans them in rather than just randomly having them Planning meals has helped with this Then making compromises at events - not sacrifices Looking at menus ahead of time, picking slightly better choices and then planning days after drinking Olivia now loves the gym Going from hating it, to enjoying it We’ve avoided exercises she hates and found a balance of what works and what she enjoys It doesn’t feel like a chore like it did before This is why it’s important to make it a lifestyle It makes the process of losing weight easier to stick to so Olivia has been able to nail it Losing weight, feeling more confident and just seeing progress all round 2025-09-03 23:06:50 Take .. 0 -100% 0 -100%
Extreme loss, extreme rebound Most of you watching this need a lifestyle approach to fat loss What you do needs to work around family, social events and still keep some enjoyment there I’m not saying going hard with dieting can’t work, it just needs to be controlled and managed We do short term pushes with clients but there is always an end game, we might do a few days or weeks when they hit plateaus But the rest of the time, their diet is more lifestyle based Trying to do things like cutting out carbs and telling yourself you can’t eat certain types of foods, will make it impossible to stick to long enough to see a meaningful result Most people can do it for a week, some people 2 at a push Then have one thing they have cut out and just go straight back to old ways The 9 pounds you lose, quickly comes back on You then get stuck in the cycle of huge restriction, followed by overeating Up and down the scales like a rollercoaster Losing the same few pounds over and over again You need to find an approach that works around your lifestyle - not always jumping from extreme to extreme And if you are going to do something like low carb, you need to build better habits around food first and have an exit plan so you don’t gain all of the weight back Oh and please don’t try to give yourself food poisoning 2025-09-02 23:08:22 Extreme loss, e.. 56 +17% 1 -79%
There are 4 months left of the year It’s the 1st of September Two thirds of the year has past In January people set resolutions A lot of the time around health and fitness When it comes to this point in the year, people tend to write the rest of the year off if they aren’t closer to their goals or if they didn’t stick to their resolutions But you shouldn’t do that There are 4 months left of the year In 4 months you can change your life You can build better habits around food and exercise Lose a lot of weight And head into next year in a much better position to what you are now 4 months closer to where you want to be, rather than 4 months further away It’s 17 weeks left and you shouldn’t disregard those weeks just because it’s already September Just start with those small things Set a goal for the end of the year Start looking at your calories Try to get out on more walks and track your steps Eat more protein, fruit and veg Plan to do some workouts And just aim to be consistent In 4 months time - you’ll feel like a new person 2025-09-02 00:02:02 There are.. 44 -8% 0 -100%
Check out these wins Every so often I like to just highlight how well clients are doing And they are doing very well For me this is what coaching is about Getting people the results like these and making them feel great about themselves There’s a system to how we get the progress like this It’s mainly about meeting clients where they are at Not giving them too much too soon which they wouldn’t realistically be able to do Giving them the support they need with pretty much daily accountability for everyone For some people they send over photos of all of their food for the accountability and then feedback on how to improve it For others it’s assessing form videos for exercises Then others it’s just giving them a nudge to make sure they are doing the things they say they would From my years of coaching this is what it needs to be A personal approach Even with coaching there isn’t a one size fits all approach because everyone has different needs and needs support in different ways Everyone has different problems we have to work through For me - it’s about finding what works for each individual person Then giving them the push and belief they can do it As long as people come into coaching with an open mind and a willingness to make small changes - they will always get fantastic results 2025-08-31 23:17:53 Check out t.. 19 -60% 0 -100%
The dad diaries An exciting but stressful week We’ve been for the gender scan today - although we haven’t found out ourselves Managing stress around scans is a biggie for us with what happened last year Talking to each other to manage the anxiety around scans, especially for Jess, has been important For me - exercise is massive to help We can’t remove stress, but can try to deal with it as best as possible Jess was craving an ice blast which meant a drive to the cinema just to get one Then we’ve been to look at clothes too, just to get an idea It’s just one week until we find out the gender We can’t wait 2025-08-30 22:59:01 The dad diari.. 137 +186% 4 -17%
Balance is key Last week I went to a wedding And let’s say I had a few drinks By a few, I mean, enough to pull out the sketchiest dance moves you’ll see Who am I kidding, I lost track after I finished off my hip flask I don’t drink all of the time In fact, I probably only drink every couple of months, some months it’s more, sometimes less I can quite happily go months without drinking if there’s not an event I want to drink at BUT there are times where I flip that switch and just let go a little, or Jess would argue a lot There’s a good reason for it We are human Granted, you can’t do this every week Sometimes it’s best to make the better choices, choose to not drink and go for the lower calorie option to work towards your goals If you’ve got a big goal to work towards and are pretty social, you are going to have to make compromises at social events Then on the other side there are times you should absolutely just enjoy yourself and work around things outside of the event You don’t need to be sitting at a wedding tracking the amount of potatoes they put on your plate or the prosecos that you’re banging down You can if you want to, but it isn’t needed The whole point of creating a lifestyle around things is to be able to work around certain events before and after they happen and then just be present in the moment and enjoy yourself You can still make better choices with alcohol or the buffets if you want to But it is ok to let your hair down once in a while Then get back to normal It’s what I do myself and help clients to get to too If what you’re doing doesn’t allow yourself to just enjoy your life at times, it’s time to reassess what you’re doing P.S - there is a completely reasonable explanation behind the first photo 2025-08-29 23:12:20 .. 99 +107% 3 -38%
I yo-yod for years Not being happy with how I looked and although I exercised and was relatively fit, I was actually obese It held me back for years and I just didn’t feel good I spent so long focussing on things that didn’t really matter - supplements, the exact exercises I was doing, the time that I worked out, my heart rate when training, how much I was sweating, eating “healthier foods” It was only when I looked at what actually mattered - calories, daily movement and consistency - I started to see progress Focussing on those things as well as sleep, stress and food quality is what worked I always thought there was a quick fix The people I looked up to in the industry were always onto the next big thing HIIT training, strange diets or doing extreme diets and exercise I thought that if that’s what they were doing (it actually wasn’t) then it would get me the results too I didn’t believe that anyone was just looking at calories and focussing on daily movement - it sounded to simple But they were I wanted to do something that would drop the weight as quickly as possible, but in reality it was always going to to take months and not weeks When I realised that and committed to the time, I was able to stick to things I used to be all or nothing I was either losing weight or not Avoiding social events, cutting foods out and training twice a day It was just never sustainable which meant I’d last a few weeks at most, then give up I only saw results that lasted when I built fat loss around my lifestyle Working around social events, still eating foods I liked and finding exercise that I loved 2025-08-29 01:21:50 I yo-yod .. 34 -29% 0 -100%

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