5 Nutrition Truths for Fat Loss (That Most People Avoid Saying)

If you feel like you’re doing all the “right things” and still not making progress with fat loss, then this blog is going to be perfect for you.

Not because you need another food list or a magic trick, but because you need some honest truths.

This isn’t here to shame you, it’s here to free you. Because when you accept these 5 unspoken truths about fat loss, everything starts to make more sense. Progress gets easier, not because the work gets lighter, but because you finally stop resisting it. If you've read my work for a while, you know I want to make a simple, honest, impact. This is the honesty part. Tough love it still love.

Let’s get into it.

1. You’ll Need to Say No to Things You Enjoy (But Not Forever)

Fat loss requires a calorie deficit, and most of your favourite foods are high in calories. That’s exactly why they’re your favourites.

The food industry cracked the code years ago: sugar + fat = absolute flavour bomb. Trouble is, that combo usually means big calories in small portions.

So no, a pastry every morning and a “healthy” meal deal for lunch probably won’t cut it if your goal is to drop 5–10kg.

But here’s the good news: this isn’t forever. You’re not giving up pizza or wine for life. You’re just choosing to have a little less, for a little while.

Adults make trade-offs. And if you’re over 35, you’ve probably made plenty in other areas of life already. This is just another one. Temporary restraint for long-term results.

2. You Will Experience Some Hunger

Anyone telling you that fat loss shouldn’t involve hunger is trying to sell you something.

Hunger is just a signal. It means your body is using more energy than it’s taking in, which by and large is the point of a deficit.

Now, you don’t need to be starving all the time. But if you’re never hungry? You’re probably not in a deficit.

Smart fat loss is about managing hunger, not avoiding it entirely. That means high-protein meals, fibre-rich foods, and a structure that sets you up to succeed.

Hunger before meals? Normal. Cravings because your diet is 90% rice cakes, air and sadness? Not normal.

Get comfortable with predictable, manageable hunger. That’s where real progress starts.

3. You Need to Spend More Time in the Kitchen

Ordering in. Meal deals. Frozen “macros friendly” trays. They can all have their place. But relying on them day in, day out, is rarely sustainable, and often a barrier to long-term change. I see them more as a solid Plan B.

If you want better control over your nutrition, you need better control over your Plan A, which is home cooked food.

Yes, it takes time. Yes, it requires planning. But so does everything worthwhile.

And no, this doesn’t mean becoming a food prep influencer with 9 identical Tupperware boxes. It just means prioritising a basic life skill that will make fat loss easier and maintenance automatic.

If you won’t carve out time to feed yourself properly, what message are you sending about your own priorities?

4. You Can Have a Treat Every Day — But Not If You Binge Every Weekend

The 80/20 rule is a great concept. But let’s be honest, most people are running more like 60/40 and wondering why the scale isn’t moving.

Can you have a daily chocolate bar and still lose fat? Yes. Can you have a glass of wine with dinner and see progress? Sure.

But if that’s on top of a big Friday pizza, a boozy Saturday brunch, and a takeaway Sunday “because Monday’s coming”m you’ve comfortably wiped out your entire Monday to Thursday deficit.

Pick your indulgences. You can have some, but you literally can't have your cake and eat it.

5. Yes, You Can Drink Every Weekend and Lose Weight, But Should You?

Technically yes, you can lose weight and still drink every weekend.

But it’s harder. And slower. And if you want to be the over 35 who lives the healthy active lifestyle, looks 5-10 years younger than they are, and out performance their 25 year old self... Does that person booze it up every single weekend?

Alcohol impacts everything: your sleep, your decision-making, your training output, your recovery, your cravings. That "just a couple of pints" often spirals into a full weekend of damage control.

If the version of you you’re trying to become is strong, in control, and consistent, is that person sinking six pints every Saturday and Sunday?

Probably not.

You don’t need to quit drinking altogether. But reducing it, even slightly, will make every other piece of the puzzle easier.

5 Nutrition Truths for Fat Loss

If any of these 5 nutrition truths for fat loss hit home, good. That’s where your next breakthrough probably is.

You’re not failing, you just haven’t been told the whole truth, or you haven't been honest with yourself. Most people aren’t.

Fat loss isn’t about hacks, shortcuts, or clean eating perfection. It’s about real-life behaviour change, built on realistic expectations and adult-level decisions.

You don’t need to be perfect. You just need to be honest, with yourself, and your habits.

If you want help turning these truths into a simple plan that works around your life (not against it), I’ve got space for a few new coaching clients right now. Click here to learn more.

And if this helped you, send it to someone who needs a nudge, or a friendly kick up the arse.