13/05/2026
Before working together this client would skip breakfast, fast and eat just 600 calories a day to try and lose weight.
💡 If this sounds like you… this is what you need to know…
Rapid weight loss can often do more harm than good.
Extremely low-calorie diets and excessive cardio can increase muscle loss, slow recovery, impact energy levels, and negatively affect bone health, especially in women during perimenopause and post-menopause.
That’s why the goal shouldn’t just be “losing weight” — it should be improving body composition while protecting strength, metabolism, and long-term health.
✅ A moderate calorie deficit combined with strength training helps encourage fat loss while maintaining lean muscle tissue, which becomes increasingly important after menopause due to hormonal changes.
Maintaining muscle supports:
* strength and independence as we age
* a healthier metabolism
* improved insulin sensitivity and blood sugar regulation
* better balance and reduced injury risk
* higher daily energy levels and reduced fatigue
Strength training also plays a major role in supporting bone density, helping reduce the risk of osteopenia and osteoporosis later in life.
Adequate protein intake, recovery, sleep, reducing alcohol, and managing stress are all equally important during this phase. The aim is to help the body feel stronger and more energised — not depleted.
Healthy fat loss should enhance quality of life, confidence, mobility, and wellbeing, not compromise it.
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In just 16 weeks my client has made great progress towards her fat loss goal, without compromising her health.
💡 The goal isn’t to become smaller at the expense of health — it’s to become stronger, healthier, and more resilient while reducing body fat sustainably.
If you need support losing fat and building a strong confident you… get in touch to start your coaching journey 👋
I have limited PT availability Daves Gym Northwich and Online Coaching slots for immediate start
DM me ‘Start’ for more info
