Fat loss without starving yourself
Calories, protein and an eating window: the three levers that actually move body fat.
Fat loss comes down to eating less energy than you burn, consistently, while keeping your muscle. Everything else is detail. Here is how we set it up for BNG clients.
1. A real calorie deficit
We estimate your daily burn from your height, weight, age, daily activity and training, then set a deficit that aims to lose about 0.5–0.75% of your body weight a week. Too small a deficit and nothing happens. Too big and you lose muscle, energy and motivation. We also never go below a safe minimum.
2. Protein at every meal
Protein keeps you full and protects your muscle while you diet. We aim for about 1.6–1.8 g per kg of body weight a day: eggs, chicken, fish, lean beef, tofu, Greek yoghurt and beans. Build every meal around a protein first, then add vegetables and carbs.
3. An eating window
Many people find it easier to eat in a set window, like 12pm–8pm. It cuts out late-night snacking and makes portions bigger and more satisfying. It is a tool for consistency, not magic. Total food still matters most.
What about the meal you didn't plan?
A braai, a birthday, a burger with friends: it happens. Log it honestly and spread the difference over the rest of your week. One meal never ruins progress. Giving up after it does.
Track more than the scale
Water and food in your gut can move the scale 1–2 kg in a day. Measure your waist weekly, notice how your clothes fit, and look at the trend over several weeks.
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This guide is general information, not medical advice. Check with a doctor before starting a new training or eating plan, especially if you have a medical condition.