Myth
Crunches burn belly fat.
Fact
You can't choose where you lose fat. A calorie deficit reduces fat across your whole body; core work strengthens the muscles underneath.
Fitness goal Coached live on video
Online fat loss and weight loss coaching Fat loss
Lose the fat. Keep the muscle. Keep the results.
Lasting fat loss doesn't come from eating as little as possible or sweating through endless cardio. It comes from a modest calorie deficit, strength training that protects your muscle, and daily habits you can actually keep. Your coach builds all three around your life, live on video.
- A healthy pace
- 0.5–1% of body weight a week
- Training
- 3 coached sessions a week
- Daily movement
- 7,000–10,000 steps
The essentials
Four principles do most of the work. Everything your coach plans comes back to them.
A modest calorie deficit
Fat loss happens when you take in a little less energy than you use. A deficit of roughly 300–500 calories a day brings steady progress without leaving you tired, hungry and short-tempered.
Strength training, not just cardio
Strength work tells your body to hold on to muscle while you lose fat. That's what shapes how you look as the weight comes off, and it keeps you strong for everyday life.
Protein at every meal
Protein keeps you full and protects muscle in a deficit. Most people do well aiming for about 1.6 g per kilogram of body weight a day: dal, paneer, curd, eggs, chicken, fish or soya, spread across your meals.
Movement outside your sessions
Walking, taking the stairs and simply moving more through the day can burn more energy than the workout itself. Small, daily steps add up faster than you'd think.
How we coach it
A clear path for your first few months. Your coach adjusts every stage to how you're progressing.
Find your starting point
Your coach learns how you eat, sleep, move and train today, sets a realistic target and teaches the core strength movements with careful form.
Build the routine
Three coached sessions a week, a gentle calorie deficit and a daily step goal. Workouts get gradually harder as your fitness improves.
Progress and adjust
Weekly check-ins on your weight trend, waist measurement and energy. If progress stalls, your coach fine-tunes training or food before anything drastic.
Keep it off
Ease back to maintenance calories, keep lifting and stay active. The habits you've built become your normal, so the results stay with you.
A typical week
A starting point, not a rulebook. Your coach shapes it around your schedule, your energy and your experience.
- MonCoached
Full-body strength
45 min, coached live
- TueActive
Brisk walk
30–40 min, or 8,000 steps
- WedCoached
Strength and conditioning
45 min, coached live
- ThuActive
Easy movement
Walk, cycle or stretch
- FriCoached
Full-body strength
45 min, coached live
- SatActive
Something you enjoy
A long walk, a game, a swim
- SunRest
Rest and plan
Prep a few meals for the week
Coached sessions are live, one-on-one video sessions with your coach.
Myths and facts
Bad advice is everywhere. Here's what the evidence and experience actually say.
Myth
Skipping meals speeds things up.
Fact
Skipped meals usually turn into overeating later. Regular, protein-rich meals make a deficit far easier to stick to.
Myth
Lifting weights will make you bulky.
Fact
Building noticeable size takes years of deliberate effort and extra food. In a calorie deficit, strength training keeps you firm, not bulky.
Between sessions
What happens between sessions matters as much as the sessions themselves.
Eat for fullness
Build each meal around protein and vegetables, then add roti, rice or other carbs to suit your day. Nothing is banned; portions are what count.
Sleep 7–9 hours
Short sleep makes you hungrier and less patient with cravings. Protecting your sleep is one of the easiest wins in fat loss.
Walk every day
A daily step target keeps your energy use up without wearing you out before your strength sessions.
Track what matters
These are the signs your coach checks with you, so you can see the change even on days the mirror doesn't.
Waist measurement
Measure at the navel once a week. It often moves when the scale doesn't.
Weekly average weight
Daily weight swings with water and salt. The weekly average shows the real trend.
Strength in your sessions
Lifting the same or more while your weight drops means you're losing fat, not muscle.
How your clothes fit
Looser waistbands and monthly photos tell the story the numbers miss.
How to train for it
Every program is coached live on video. Pick the one that suits where and how you like to train.
Personal Home Training
Train at home with no equipment needed: the easiest way to stay consistent, week after week.
From £21 / session
Personal Gym Training
Already a gym member? Your coach makes every session count towards losing fat and keeping muscle.
From £19 / session
Group Classes
High-energy live classes keep you moving and motivated, for less per session.
From £12 / person
Book a session
Your first rep starts here.
We’ll call to confirm your coach, talk through your goals and send you a private video link.
- Live on video, from anywhere
- Coach matched to your goals
- No long-term contracts
Fat loss: your questions
Straight answers before you start.
Most people do well losing about 0.5–1% of their body weight a week. Faster than that tends to cost muscle and energy, and the weight is harder to keep off. Your coach sets a pace that suits you.
No. A modest deficit leaves room for the foods you enjoy, including home-cooked meals and the occasional sweet. Your coach helps you adjust portions and make simple swaps rather than banning foods.
Yes. Bodyweight strength work done with good form and made gradually harder, together with a sensible deficit and daily walking, is all you need.
Yes. Your coach gives practical guidance: a protein target, portion ideas and easy swaps for the meals you already eat. If you have a medical condition, we'll suggest you also speak to your doctor or a registered dietitian.
Weight can stall for a week or two because of water, salt or your cycle, even while you're losing fat. Check your waist and weekly average. If both stay flat for three weeks, your coach reviews your food, steps and sleep with you.
If you have diabetes, high blood pressure, a heart condition or are pregnant, check with your doctor before starting a calorie deficit or a new exercise routine. Tell us when you book and your coach will plan around their advice.
A live 45-minute one-to-one session with MakeMyFitness costs £19 at your gym, £21 at home or £31 for Rehab & Recovery. A 4-week plan of 12 sessions brings Personal Gym Training to £167, and small live group classes are £12 per person.
Our coaches are based in India and coach live from 6 AM to 8 PM India time, which is 6:00 am – 2:30 pm in winter and 6:00 am – 3:30 pm in summer. Book a regular slot and move it with 24 hours' notice.
Yes. Your coach watches you live, sets up the camera angle with you in the first session, and corrects depth, alignment and tempo set by set, the way a trainer standing beside you would. You need a phone or laptop with a camera and about a mat's worth of floor space.
Plans and sessions are charged in GBP, and international cards are accepted. Book with the form on this page or on WhatsApp, and we send a secure payment link.
