Trying to Lose Weight? stop winging it and start doing this

You’re training. You’re trying. You’re making better choices.

But the weight isn’t shifting.

Before you start thinking "it’s my hormones", "it's my age" or "I must be broken" - let’s look at the probable causes and the solution.....

More often than not, fat loss stalls because your food has no structure. So lets fix that.

Do You Have a Plan?

Be honest - do you know what you’re having for:

• Breakfast?
• Lunch?
• Dinner?
• Snacks?
• The weekend?

If you don't even know what you are having for dinner TODAY - then this is where you should focus your energy and attention.

Also - if you’re generally winging it, grabbing things on the go, skipping meals, or just “seeing how the day goes,” you’re probably playing catch up.

The solution is simple enough.

Make a plan. Keep it super simple. Plan to eat similar meals most days, on similarly sized plates. Weekends included. Yes, I did say on weekends also!

Easy Calorie Cut Hacks That Actually Work

Now that you know you don’t need a complicated meal plan - here's a few smart tweaks you can apply immediately:

1. No sugar in tea or coffee
Sounds small. Adds up fast. Stick to black coffee or milk only.

2. Eat fibre first, protein second
Salad, veg or fruit before your main meal. Protein last. This keeps you full longer and controls hunger.

3. Use a smaller plate
Portion control without calorie counting.

4. Don’t eat distracted
Phone down. TV off. Eat slowly and notice when you're full.

5. Be alcohol aware
2 pints = 500+ calories. 1 glass of wine = same as a doughnut.
Not saying cut it all. But don’t pretend it doesn’t count.

Fat Loss Isn’t Magic - It’s Structure

It’s not about starving. Or never eating treats.

It’s about having a plan, making small daily wins, and staying consistent enough to let those wins add up.

You can’t out-train a chaotic diet.

And most people don’t need more motivation - they need more structure.

Key Takeaways

• Fat loss starts with a food plan, not a wish
• Winging it rarely works - know what you’re eating before the hunger hits
• Small calorie-cutting hacks (no sugar, portion size, fibre first) can make a big difference
• Alcohol counts - be honest about it

You don’t need to be perfect, just consistent and structured

If your food is the part you’re struggling with - start to apply everything above.

Don't feel like doing it yourself? Want help with all of this?

Our 6 Week Kickstart includes support, accountability, and real-world nutrition advice that fits your life.

Click here to apply and we’ll help you get results that last.

See you in the gym,

David "Stop winging it" Knowles
Gym owner
Coffee drinker
Almost 20 years coaching sport and fitness
Proud dad x 5 amazing little humans
Wannabe musician (still holding out for my big break)