Bodyfat Over 20%? Here’s the Fast Track Down

Carrying 20%+ body fat means shedding fat can dramatically improve your health, energy and confidence. The fast track isn't a crash diet, but a focused plan of diet and exercise to lose fat safely yet efficiently.

Set a healthy deficit:

First, create a calorie deficit by eating less than you burn. A good rule is to aim to lose 0.5 to 1 kg per week (about 1 to 2 lb), as NHS guidelines suggest . Losing weight too quickly can cost muscle, so keep it moderate. However, at 20%+ body fat, you have some leeway, your body can handle a bit more deficit. Try cutting 500 to 750 calories per day below maintenance. Emphasise high -protein foods (chicken, fish, beans, eggs) at every meal to preserve muscle mass. Also load up on vegetables and some whole grains (as NHS advises to swap sugary foods for wholegrain alternatives ).  Swap sugary drinks and snacks for water or unsweetened tea. This simple swap alone cuts many empty calories.

Smart nutrition: 

Keep each meal balanced: lean protein + vegetables + a controlled portion of carbs or fats. If you drink alcohol, try pausing it during your “cut” as its calories can stall progress. Meal prepping (e.g. grilled chicken and veggies ready to go) prevents impulsive junk food. And remember to watch portion sizes (use smaller plates, weigh or measure scoops).

Focus on workouts: 

Exercise amplifies fat loss. Follow the NHS advice of at least 150 minutes of moderate activity weekly, for instance, brisk walking, cycling or swimming.  On top of cardio, strength training is crucial. Men over 40 start losing lean muscle naturally, so lift weights 2 to 3 times a week to preserve muscle while you lose fat .  Compound moves like squats, deadlifts, push ups and rows burn lots of calories and maintain muscle tone.

Add high intensity bursts:

If healthy, incorporate short HIIT (High Intensity Interval Training) sessions. For example, 20 seconds of sprinting or burpees followed by 40 seconds rest, repeated for 10–15 minutes, can burn a lot of fat in little time. HIIT also boosts metabolism after exercise. Just be careful not to overdo it on sore joints; start gently if needed.

Stay consistent and patient: 

Remember, even on a “fast track,” safe fat loss takes weeks. Track progress by weighing weekly and using a tape measure on waist/hips, not obsessing daily.  The NHS cautions against “losing weight suddenly with diets”, avoid one week miracles. Instead, make lifestyle changes (like adding that daily walk) and stick with them. Over time, a 0.5–1% body weight loss per week adds up: in 10 to 12 weeks you could drop 10 to 15 kg if needed, coming down well into healthy fat percentages.

Lifestyle factors: 

Get enough sleep (aim for 7 to 8 hours). Poor sleep can hinder fat loss hormones. Manage stress too, as stress can increase fat storage around the belly. Drinking plenty of water and getting your 5 a day fruit/veg also support metabolism .

By combining a sensible calorie deficit with strength work and some cardio, your body will tap into fat stores. Lean muscle will be preserved thanks to both the protein in your diet and the lifting you do . Eventually, those stubborn love handles shrink and energy levels rise.

For a personalised fat loss plan (meal plans, workouts and accountability), check out our Online Coaching Programmes. Follow @SilhouettePT on Instagram for tips and motivation to help you along the way.