Healthy eating

How to lose fat and tone up

On a welcome call last week, I was talking to one of my clients about why she had reach out. And let’s call her “Jane” (as I wouldn’t want to reveal my client’s name) and she basically said that sometimes she needs someone to motivate her and keep her accountable. She was telling me that she didn’t have energy or motivation. In addition, her self-esteem was affected because she couldn’t fit in some her clothes.

personal trainer london tone up

If you are going to lose fat you can do it on your own but you will have to be your own coach and keep yourself motivated and accountable.

Therefore, the first step to losing fat and toning up is to write your goal down:

S pecific

M easurable

A ttainable

R elevant

T imely

  • Keep an exercise journal and write down the exact weight you would like to lose and how long will it take you to achieve this.

  • Write down why this goal is important for you (THIS IS VERY IMPORTANT- DO NOT SKIP THIS).

  • Increase your walking daily.

  • Start with a few body weight exercises such press ups, burpees, walk downs, squats, hip extensions, and ab workouts.

  • Practise these exercises in front of the mirror first or with a trainer to correct your technique.

  • After a week of training, start introducing resistance bands and weights.

  • Reduce your calorie intake.

  • Best food to tone up are food such as: Kale, Spinach, hemp seeds, chia seeds, quinoa, lentils, wild salmon, sweet potatoes, broccoli, avocado, berries, soybeans, mushrooms, beets, watermelon, grapefruit, beans, olive oil, papaya, almonds, bananas.

  • Start small, just start don’t overdo it at the beginning of your training but gradually increase intensity.

  • Ask for help or educate yourself. There are coaches out there to help you, there a many great books- many free either at the local library or e-books!, there are many useful youtube videos available for free and at your disposal and a ton of blogs to guide you.

  • Be kind to yourself and believe that you can do it. You do not give up until you become fitter and achieve your goal! You will feel like you are failing at times and that’s ok, you can do better next time. It is a journey that will require a bit of patience and the right strategy.


Stay motivated, remember how amazing you are. You’ve got it this! Make it happen.

If you need help, however, check our online programme:

https://www.holisticwork.co.uk/shop/lose-weight-fat-loss