When it comes to fat loss, training is important – but your nutrition is where the real transformation happens. At Jason Isaacs Personal Training in Brighton and Hove, I work with clients both in person and online to help them achieve sustainable fat loss by focusing on smart, consistent nutrition habits. Here are my top nutrition tips to help you lose fat effectively while maintaining muscle mass and energy levels.
🔥 1. Understand the Power of a Calorie Deficit
To lose body fat, you must consume fewer calories than you burn – it's that simple. However, it’s important that the deficit isn’t extreme. A sustainable calorie deficit (roughly 15–25% below maintenance) allows you to lose fat while holding onto lean muscle. I help clients calculate and adjust their calorie needs based on progress and goals.
🧮 2. Track Calories and Macros Accurately
Guesswork doesn’t cut it. Using apps like MyFitnessPal can help you stay on top of what you're really eating. Be honest with things like oils, sauces, drinks, and snacks – they add up fast! Tracking macronutrients (protein, carbs, fats) is just as important as calories, especially for maintaining muscle during fat loss.
🥩 3. Prioritise Your Protein
Hitting your daily protein goal is essential. Protein helps preserve lean muscle mass, keeps you feeling fuller for longer, and supports recovery from training. When you're in a calorie deficit, aim for 1.6–2.2g of protein per kg of bodyweight per day.
🍳 4. Don’t Fear Carbs or Fats
Healthy fats and carbohydrates play an important role in hormone health, brain function, energy, and performance. Choose complex carbs like oats, rice, sweet potatoes and whole grains, and healthy fats like nuts, seeds, avocados, and olive oil.
🥗 5. Choose Low-Calorie, High-Volume Foods
Fill your plate with foods that provide lots of volume but fewer calories – things like leafy greens, vegetables, berries, and lean proteins. These help you stay fuller for longer without blowing your calorie budget.
🥤 6. Stay Hydrated
Water is often overlooked, but it plays a key role in fat metabolism and appetite control. Aim for 2–3 litres per day, more if you're active. Sometimes what feels like hunger is actually dehydration.
🍱 7. Plan and Prep Your Meals
Meal prep reduces the chance of grabbing high-calorie convenience foods when you're busy or tired. Planning your meals also helps with macro balance and portion control. I always encourage clients to prep their meals ahead where possible – it’s a game-changer for consistency.
📈 8. Be Consistent
Fat loss doesn't happen overnight. Sticking to your calorie and macro goals consistently over weeks and months is what brings results. I support clients with ongoing accountability and check-ins to stay on track.
🏋️♂️ Fat Loss While Maintaining Muscle
The goal isn’t just to lose weight – it’s to lose fat and hold onto muscle. That’s why combining proper nutrition with strength training is key. At Jason Isaacs Personal Training Brighton, I coach clients through both – helping them hit their targets while staying strong and healthy.
If you’re ready to take control of your fat loss journey with expert support in both training and nutrition, get in touch via www.personaltrainer-brighton.co.uk. Let’s work together to create a personalised plan that gets real, lasting results.
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