Fat to Fit - Getting Started On Your Fitness Journey

Starting a fat loss journey can feel as daunting as running a marathon with no training — exciting, but overwhelming. Where do you begin? Should you count calories? Cut carbs? Spend hours on the treadmill? The truth is, getting started doesn’t have to be complicated, and it definitely doesn’t have to involve giving up your favorite foods (we’re looking at you, pizza lovers).

In this blog, we’re breaking it all down — simple, actionable steps to set you up for success. From understanding your starting point to building habits that actually stick, consider this your roadmap for turning your goals into reality. Ready to leave guesswork behind and take that first step toward becoming a healthier, stronger version of yourself? Let’s dive in!

1. Training: Moving with Purpose

When it comes to our health, exercise is a powerful tool — but it’s not about punishing yourself with endless cardio. Instead, prioritize strength training to build lean muscle. Why? Because our muscle is like our natural body armor. It helps us prevent injuries and when we do get injured, help us recover faster. It allows us to be stronger, more confident, unlock the freedom of movement, and do the activities we love with more confidence. Plus, it makes us look way better, and looking better leads us to feeling better, which lets us BE better.

Start small: Prioritizing 2-3 strength training sessions a week, using either a full body or upper/lower split will give you the biggest bang for your buck. Focusing on compound movements like squats, deadlifts, and push-ups using barbells, dumbbells, or even your own body weight will maximize your workout efficiency by engaging multiple muscle groups at once. These exercises build strength quickly, improve coordination, and are more efficient compared to isolation movements (machines). Plus, they’re incredibly versatile — you can modify them to suit any fitness level or goal, making them a staple in any effective fat loss plan.

Incorporate cardio: If you have the time and energy, consider incorporating 1-3 sessions of moderate cardio into your routine, such as brisk walking, cycling, or swimming. Because they almost always turn into cardio, group classes really excel here as a fun way of getting a few sessions in. These activities not only boost cardiovascular health but also provide an extra calorie burn to complement your strength training efforts. Think of it as the cherry on top of your fitness plan—helpful, but not the main course!

Stay consistent: Remember, progress is all about consistency. It’s not about going all-out once in a blue moon; it’s about showing up regularly and putting in steady effort. The small, consistent steps will always outpace short term intensity. A good place to start is decide on the minimum amount that you are willing and able to workout. Now, if you manage to do more, that’s fantastic! But as long as you hit that minimum number, consider the week a success. Remember, even 1 session a week is better than none, especially when compounded over weeks, months, and years!

2. Nutrition: Fueling Fat Loss

You can’t out-train a bad diet, so nutrition is where most of your physique results will come from. But fat loss doesn’t mean starving yourself or cutting out everything you enjoy. It’s about creating a slight calorie deficit while prioritizing nutrient-dense foods. Before you just jump into a fat loss phase though, we recommend spending time building healthier habits and learning to feed yourself for performance first. Once you feel like you've got the hang of that, then fat loss becomes relatively simple (simple doesn't mean easy!). So what should you look to start with in a building phase?

Know your numbers: Calculate your daily calorie needs and aim to as close to that amount every day. You may gain a few pounds here as your body learns to adapt to what it actually needs to perform at its best, keep in mind that most rapid weight change is simply water weight not real fat loss/gain. The weight gain should be very minimal as that's the point of a maintenance caloric intake, the energy in equals the energy out.

Prioritize protein: Protein is king when it comes to preserving muscle, getting stronger, and keeping hunger at bay. Include lean sources like chicken, fish, tofu, or legumes in every meal. We discussed this is a prior blog, but for women, aim for your height in centimeters x 0.80. So if your 170cm tall, build up to ~136 grams of protein a day.

Fill up on fiber: Veggies, fruits, and whole grains are nutritional powerhouses that not only help keep you full but also support digestion and overall health. At HFS, this is a cornerstone of the nutrition guidance we give to all our clients — because fueling your body with nutrient-dense, wholesome foods is key to feeling and performing your best. The more you shift towards healthier alternatives, the more control you are likely to have over the sugary junk foods.

Plan and prep: Life gets crazy for all of us and sometimes (maybe always for some of you!) cooking is the last thing you want to do. Learning to prep simple meals and snacks ahead of time can save you a ton of headache and really help you nail your nutrition. Plus, by having healthy, easy options on hand you can avoid turning to convenience foods that can derail your progress.

3. Sleep: The Underrated Secret Weapon

Sleep often gets overlooked in fat loss, but it’s critical for success. Poor sleep can disrupt hunger hormones like ghrelin and leptin, leading to increased cravings and reduced willpower. Not only does it impact how well we perform in our day-to-day activities but our workouts take a huge hit as well. Because when you’re tired, you’re less likely to stick to your training and nutrition plan. Besides, who enjoys feeling like crap all the time?

Aim for 7-9 hours: Individual requirements may vary, but nearly everyone needs somewhere between 7-9, and very few people actually perform as well as they could with anything less. Make sleep a priority by setting a consistent bedtime and creating a relaxing evening routine. Your evening sleep routine may look different compared to someone else and that okay, as long as it works well for you!

Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Limit screen time before bed to reduce blue light exposure. Try and relax before sleeping, so avoid over stimulating activities like some videogames, movies, or exercise. Things like journaling, stretching, and prepping for the next day can all be great things to try.

Listen to your body: If you’re not sleeping well, consider adjusting your training intensity, nutrition, or lifestyle. These don't have to be permanent changes, but if you make a change and notice you feel way better, consider how to adopt those habits long term.

4. Lifestyle: Small Changes, Big Impact

Your daily habits and mindset play a huge role in your fitness journey. It’s not just about the time you spend in the gym or the meals you eat — it’s about creating a lifestyle that supports your goals.

Manage stress: Chronic stress doesn’t just take a toll on your mind—it can also lead to emotional eating, hinder recovery, and stall your progress. Incorporating relaxation techniques like meditation, yoga, or even a simple walk outdoors can make a world of difference. Taking time to decompress helps your body recover and keeps your mind focused on your goals.

Stay active beyond the gym: Boost your non-exercise activity thermogenesis (NEAT) by finding simple ways to move more throughout the day. Think walking instead of driving short distances, taking the stairs over the elevator, or tackling those household chores you’ve been putting off. These small, everyday actions might not feel like much, but they add up to burn extra calories and keep your body active between workouts!

Surround yourself with support: Share your goals with friends or join a supportive community that keeps you motivated. Whether it’s workout friends, an online group, or a coach, having people to cheer you on and hold you accountable can make all the difference. After all, progress feels even better when you have someone to celebrate it with!

Celebrate progress: Focus on non-scale victories, like feeling stronger, having more energy, or noticing that your clothes fit better. Often little things are the biggest wins, like not being winded walking up stairs at work, carrying all the groceries in one go, picking up your kid easily. These wins are powerful reminders that progress is happening, even when the scale doesn’t budge or you need to miss a few sessions due to life getting in the way. Celebrating these moments keeps you motivated and reinforces the bigger picture of your health and fitness journey.

The Bottom Line

Your fat loss journey isn’t about perfection — it’s about consistency, day to day, month to month, and year to year. As long as you continue to do your best, missing a few days here and there doesn't impact things in the grand scheme when you look at the big picture over months and years. By focusing on these four pillars — training, nutrition, sleep, and lifestyle — create a sustainable approach that delivers results for YOU. Remember, progress takes time, so be patient with yourself and enjoy the process. The journey is not about losing fat; its about building a healthier, stronger, and more confident version of yourself.

Now, take a deep breath, grab a bottle of water, and let’s get started!