By Jason Isaacs Personal Training – Brighton and Hove
If you’re aiming to lose fat, the most effective and sustainable method is a calorie deficit—eating fewer calories than your body burns each day. No crash diets or fads required—just simple science, applied consistently.
At Jason Isaacs Personal Training in Brighton and Hove, I help clients reach their goals through smart nutrition, tailored workouts, and ongoing support. Here’s how to approach fat loss the right way.
What Is a Calorie Deficit?
A calorie deficit happens when your body burns more energy than it takes in from food. For example, if your maintenance level is 2,500 calories and you eat 2,000, you’re in a 500-calorie deficit.
Consistently maintaining this deficit results in fat loss over time—ideally around 0.5–1kg per week depending on your starting point.
Don’t Lose Muscle—Keep Protein High
One of the biggest mistakes people make during fat loss is under-eating protein. When calories are low, the body can break down muscle for energy—unless you give it a reason not to.
To maintain lean muscle while in a deficit:
Aim for 1.6–2.2g of protein per kg of bodyweight
Include high-protein foods in each meal (e.g. chicken, fish, eggs, tofu, Greek yoghurt.)
Continue strength training consistently
Maintaining muscle keeps your metabolism healthy and improves your body shape as you lose fat.
Track Calories Accurately
Awareness is everything. Most people underestimate what they eat, and that’s where calorie tracking comes in.
Top tool to help you stay on target:
MyFitnessPal – Large UK food database, easy to use
Pro tip: Weigh food with kitchen scales for the most accurate tracking—especially calorie-dense ingredients like oils and nuts.
How Big Should Your Deficit Be?
For long-term success, aim for a 15–25% calorie deficit from your maintenance level. That usually means a 300–500 calorie daily shortfall.
Crash diets or extreme deficits can backfire, leading to fatigue, muscle loss, and binge-eating patterns.
👉 Use a Daily Calorie Calculator to estimate your maintenance calories and set your ideal deficit
Tips to Help You Stay in a Calorie Deficit
Stay hydrated – Often, hunger is dehydration in disguise. Drink plenty of water throughout the day.
Try black coffee – It can help curb appetite and boost energy without adding calories (skip the extras).
Eat more volume – Fill your plate with high-fibre, low-calorie foods like veg, berries, and lean protein.
Meal prep – Take control of your food environment. It’s easier to stick to your plan when your meals are ready.
Minimise liquid calories – Choose water, herbal teas, or zero-calorie drinks over sugary drinks and alcohol.
Work with a Coach Who Gets Results
At Jason Isaacs Personal Training in Brighton and Hove, I combine structured training, smart nutrition strategies, and real-life support to help clients lose fat without losing themselves in the process.
Whether you're training in the gym, outdoors, or online, we’ll work together to get results you can maintain.
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