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Protein + High-fibre food + Consistency

Lose Fat

Fat loss is a calorie deficit you can hold onto. Protein keeps you full and preserves lean mass, and everything else is optional.

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How to approach it

The order that actually works.

  1. 01

    1. Set a deficit you can sustain

    A modest deficit that you can hold for months beats an aggressive one you abandon in three weeks.

  2. 02

    2. Keep protein high

    Higher protein intake helps you stay full and reduces the muscle lost during a deficit. This is the main reason a protein shake is worth it here.

  3. 03

    3.Train hard enough to keep muscle

    Resistance training is what tells your body to keep muscle during a deficit. Diet alone does not.

  4. 04

    4. Be sceptical of fat burners

    The category is mostly stimulants. Read the panel, and treat any fat burner as a small addition rather than a plan.

The short list

What supports lose fat.

Start at the top of the list. You do not need all of it — and the cheapest item on this list is more valuable than the most expensive.

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Read next

Understand it first.

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Nutrition 6 min read

How Much Protein Do You Need?

A practical breakdown of daily protein targets by bodyweight and goal, and how to hit them with food and supplements.

Read the guide
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Basics 6 min read

Best Supplements for Beginners

The short list that is actually worth it in your first year of training, and the long list that is not.

Read the guide

Other goals

Training for something else?

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Protein + Creatine + Mass Gainer

Build Muscle

Hypertrophy comes from progressive overload, enough protein and enough calories. Supplements are the easy part — but they are also the part that removes excuses.

Build your stack
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Creatine + Protein + Pre-Workout

Get Stronger

Strength is a skill and a number. Creatine for the adaptation, protein for recovery, and pre-workout only if you genuinely need the extra push.

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Protein + Creatine + Wellness basics

Improve Recovery

Training is the stimulus; recovery is where the adaptation happens. Protein, creatine, sleep and a few unglamorous basics do most of the work.

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Vitamins + Fish Oil + Wellness

Daily Wellness

Supplements for the days you are not in the gym: a multivitamin, omega-3, and correcting whatever your diet is genuinely short of.

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