Embody Fitness - Luxury Personal Training in the heart of London

Main Menu

  • [email protected]

How Fast Can I Lose Fat?

The speed you can effectively lose fat is misunderstood and often over-sold. The most common question our new clients will ask their Nutrition Coach is; “When will I see results?” The answer, on average, is that we expect to measure somewhere between 0.75% – 1.5% of your total body weight lost per week as fat. For example, if you currently weigh 80kgs, optimal progress would be losing between 0.6kgs and 1.2kgs in pure fat each week. You may notice more weight lost on the bathroom scale, but this is the amount of pure body fat you should lose.

Knowing only your weight on the scale can be limiting in tracking progress. As measuring body fat with absolute accuracy is an expensive business, combining your weight, skinfold measurements and full-length pictures can help build a great understanding.

How do we lose fat?

Energy Balance

This is the famous equation with ‘energy used’ on one side and ‘energy consumed’ on the other side. Take on more energy (kcals) than you use and you are likely to gain weight. Take on less energy than you use and you will typically see a reduction in weight as the body begins to rely on stored energy (body fat). Logic suggests that the bigger the deficit we create, the more fat we will lose. Unfortunately, this is not the case. Our bodies are complex biological machines and designed to protect against energy losses. If too large a deficit is created, your body will instead look to sacrifice other tissue such as muscle mass.

Compliance and Consistency

How consistently you adhere to fat loss principles will ultimately determine how quickly you lose fat. If you can sustain a slightly more ‘aggressive’ energy deficit (through your diet and exercise) over a longer time period, you will lose fat at a faster rate than somebody who adheres to only a modest deficit and occasionally deviates. The results we have helped produce are a testament to the focus and determination of the amazing people we work with.

Enzyme activity: Diving deeper

Most of us are not particularly good at burning fat after periods of inactivity and ‘questionable food choices’. It’s important we help upregulate the activity of our enzymes that control our fat utilization. Without these enzymes doing their job, progress slows. We can help this enzymes initially by reducing the carbohydrate content of our diet and exercising in a way that increases our ‘aerobic capacity’. By performing exercises that significantly increase heart rate and uses large muscle groups we can get things working again. A little more on this below.

Exercising Smarter

A well-designed exercise programme is responsible for a huge percentage of your progress. At the most basic level, exercise feeds into our energy balance equation and helps to increase your deficit. The right exercise programme helps improve insulin sensitivity and dictates the fuel sources from which you should be/can consume energy. The right type of exercise (for you) at the right frequency has huge impact on your ability to lose fat.

Fast fat loss results

What is a ‘healthy’ speed to lose fat?

Type “healthy rate of fat loss” into a search engine and you are likely to find a figure of around 0.5kg – 1kg per week. Or, 1-2lbs for the more mature among us, or those hailing from the US! These figures roughly line-up with our suggestion at the top of this article. However, why is it that losing fat faster is considered unhealthy?

Low calories means low nutrients

Individuals leading recent research agree that an energy deficit is essential. To keep things simple, this means expending more calories than you consume from food. Tracking your expenditure is far from an exact science and is almost always overestimated. We believe that we move and use far more energy each day than we really are. This often means consuming less energy than you might expect and therefore taking on less nutrition.

When dieting, many habitually consume the same foods over and over. After all, we all have busy lives and creating interesting menus is rarely a priority at the weekend. This dietary monotony, added to a sustained energy deficit, can often mean our micronutrient intake takes a hit and become unbalanced. Evidence suggests this pattern of eating can lead to malnutrition if sustained for long periods. Add to this your increased requirement for certain nutrients (utilized in the conversion of fat for energy and the removal of toxins) and you begin to understand the potential for negative effects.

For these reasons and others, if we were to measure fat loss in a client above what we considered optimal, we take action to re-balance the equation. In our opinion, you can lose fat too fast.

Losing fat safely and effectively

We know there needs to be a series of basic principles adhered to in order to lose fat. How can you apply these to improve (let alone harm) general health?

  1. Apply the science. The first step is estimating your energy expenditure. Once you have an estimate of your expenditure you can determine an effective deficit for you as an individual. There are a number of equations and variations for this first-step. We use the Harris-Benedict equation. This first-step is the foundation upon which we build an individual’s nutrition programme and so should you.
  2. Guarantee essential nutrients. We often advise people take specific supplements to assist with their target. Most of these supplements have a dual role as the nutrients they provide prevent potential malnourishment, as well as assisting with more specific barriers to progress.
  3. Assess and adapt. We constantly monitor how our clients are feeling and performing to identify potential barriers and opportunities. Regular assessments help us understand how well your programme is performing and if things are (occasionally) working a little too well. Weight loss programmes often fail through lack of accurate assessment and progression. Regular testing and programme updates are essential.

As you now know, fat loss is often simple in theory but complicated in practice! On the one hand, you might argue that all you need is to create an adequate deficit between your energy input and output. On the other, there are any number of considerations at a cellular level affecting how much fat you may lose using any given deficit. We want you to understand that losing fat is a well-trodden path. We’ve yet to meet someone who could not achieve their targets, only that each of our paths are individual and some require more consideration.

 

Hungry for more?

Try this article: “City of London’s Healthiest Breakfast“

Prev City of London’s Healthy Breakfast
Next Intermittent Fasting, Weight Loss & Longevity

You may also be interested in...

Alcohol & Fat Loss: how much does alcohol really effect your effort?

Let’s begin at the beginning. If you are trying to lose weight or (more specifically) reduce your body fat percentage, you will certainly benefit from reducing your intake of alcohol….

VIEW POST
Personal Training Trainer London | Cheat Meal or Refeed Day: which produces results? March 11th, 2019

Cheat Meal or Refeed Day: which produces results?

Our Transformation Programmes are between 8 and 12-weeks long. If you are considering using one of our programmes to look great for a summer vacation, allow us to use this…

VIEW POST

Online Training

Register your interest today to be the first to know when we bring back online training.

Privacy Policy

Book Your Free Consultation

Know when you want to come visit us? Use the button below to book a confirmed consultation date and time online, we also welcome you to use the form below and a member of our team will get in touch to confirm a time and date.

BOOK ONLINE CONSULTATION

Privacy Policy

Book Your Free Consultation

Know when you want to come visit us? Use the button below to book a confirmed consultation date and time online, we also welcome you to use the form below and a member of our team will get in touch to confirm a time and date.

BOOK ONLINE CONSULTATION

Privacy Policy

PRIVACY POLICY

  • All credit/debit cards details and personally identifiable information will NOT be stored, sold, shared, rented or leased to any third parties. 
  • The Website Policies and Terms & Conditions may be changed or updated occasionally to meet the requirements and standards. Therefore the Customers’ are encouraged to frequently visit these sections in order to be updated about the changes on the website. Modifications will be effective on the day they are posted.
  • Some of the advertisements you see on the Site are selected and delivered by third parties, such as ad networks, advertising agencies, advertisers, and audience segment providers. These third parties may collect information about you and your online activities, either on the Site or on other websites, through cookies, web beacons, and other technologies in an effort to understand your interests and deliver to you advertisements that are tailored to your interests. Please remember that we do not have access to, or control over, the information these third parties may collect. The information practices of these third parties are not covered by this privacy policy. 
  • This website is managed and owned by Embody Fitness LLC

ONLINE PAYMENT GATEWAY – TERMS AND CONDITIONS

Any dispute or claim arising out of or in connection with this website shall be governed and construed in accordance with the laws of the United Kingdom.

The United Kingdom is our country of domicile.

Minors under the age of 18 shall are prohibited to register as a User of this website and are not allowed to transact or use the website.

If you make a payment for our products or services on our website, the details you are asked to submit will be provided directly to our payment provider via a secured connection.

The cardholder must retain a copy of transaction records and Merchant policies and rules.

www.embodyfitness.co.uk will NOT deal or provide any services or products to any of OFAC (Office of Foreign Assets Control) sanctions countries in accordance with the law of UAE.

Multiple transactions may result in multiple postings to the cardholder’s monthly statement.

PRODUCTS/ SERVICES

See our pricing details here

METHOD OF PAYMENT

We accept payments online using Visa and MasterCard credit/debit cards in GBR.

REFUND POLICY

Refunds will be done only through the Original Mode of Payment.

ADDRESS & CONTACT INFORMATION

Embody Fitness

1st Floor, 1 Bartholomew Lane,
London EC2N 2AX

[email protected]

0207 628 2827

Embody Fitness Terms and Conditions

FITNESS AND HEALTH

The Client is responsible for making sure he/she is in good physical condition at each visit and that the Client knows of no medical or other condition why the Client is not capable of exercising at the facility. Neither Embody Fitness staff nor any staff members or representatives are medically trained and are therefore not qualified to assess whether the Client is in good physical condition and/or that the Client can engage in any exercise without detriment to the Client’s health, safety, comfort or physical condition. Embody Fitness and the Personal Trainer/Therapist reserves the right to refuse access to any client if they consider that the health of the individual concerned may be endangered by the use of the facilities. Clients shall not use Embody Fitness’s facilities nor engage with a Personal Trainer/Therapist if they are suffering from any medical conditions.

CANCELLATION POLICY

Any cancellations made within 24 hours of a scheduled session shall be charged at the full rate.

PERSONAL BELONGINGS

Personal belongings brought into the Facilities shall at all times remain at the Client’s risk including any personal belongings stored in lockers provided by Embody Fitness. The Client accepts and agrees that neither Embody Fitness nor its employees or representatives shall be liable for any loss, damage or theft of any property belonging to, or brought onto or left outside any Embody Fitness premises by the Client or any guest of the Client.

GENERAL

Intellectual Property: The Client agrees to having their photographs taken whilst at Embody Fitness facilities. Any data, information and copyright in any photographic or other images taken by Embody Fitness or on its behalf of the Client or relating to the Client whilst training in the Facilities shall belong to Embody Fitness absolutely and can be used for promotion, marketing and commercial exploitation of the Facilities in such form as Embody Fitness shall require from time to time. The Client agrees to having their photograph taken.

PAYMENTS

Payment for programmes and membership shall be made in full upon purchase and prior to the commencement of any programme. Any monthly payments for programmes or personal training blocks must be provided by authorised advanced credit card payment or post-dated cheques. Any failed or rejected payments shall incur an administrative fee of AED500 and services shall be suspended until payment has been made.

NO RIGHT TO CANCEL

Payments for programmes and blocks of sessions are non-refundable and cannot be cancelled. If a client chooses to cancel this agreement, they will remain liable to pay the balance of any unpaid instalments at the date of cancellation. No refunds will be provided for any unused sessions.


VALIDITY OF SERVICES

Each programme or training block is valid for up to 6 months from the date of this Agreement. Any unused sessions at that point shall be forfeited and there is no right of refund.

FREE COMPREHENSIVE
QUICK-START NUTRITION GUIDE

Start your body transformation today, download
your free expert nutrition guide.

Privacy Policy