What to focus on if you’re overweight/obese

Something I’ve noticed when working with overweight/obese clients before is they feel they have to make huge, dramatic changes straight away. For example, following a specific diet, getting supplements or a gym membership.

And you know what?

You need NONE of the above.

Now, I know that sounds crazy, right? But let me explain.

Firstly, regarding diets. If you’ve gained a lot of weight, it’s probably because you’re used to eating high calorie foods. Starting a “diet” to cut everything out all at once is almost a form of self torture. For some, and very few, it works. But for most, it just isn’t sustainable.

Supplements? Most of them are a waste of money, especially the most popular ones like fat burners, fat loss shakes & ketones etc

As for a gym membership?

Exercise is obviously highly recommended. It’s important for body composition as well as improving mood and energy levels.

But if it’s never been something you’ve been into, just stepping in to a gym can cause anxiety, let alone not really knowing what you’re doing.

Now I know you’re probably thinking “Ok, so what should I do then?”

Firstly, regarding your food intake, I’ve talked a little more in depth HERE: https://ismaeelrazavi.com/essential-reading/forget-dieting/ but just making small consistent changes will be more beneficial and sustainable than trying to completely change everything at once. Once you understand more about the benefits of flexible dieting, you’ll see you don’t need to omit your favourite foods from your diet.

In terms of exercise. If you’re overweight, you have a lot of stored energy (fat)

Although you can lose weight through just dieting, I’d highly recommend you walk/move more to start. You can download an app called “steps” which counts your steps. 

Ideally set yourself a daily target. Mine, for example, is 10,000 steps.

You could start with less and increase as you start to get fitter & more confident.

But you’ll be surprised at how just changing your eating habits and moving more can help with fat loss, confidence and mood.

As you’ll hear me repeat a lot. Consistency is the most important factor. Taking the first initial steps and being comfortable is the most important thing and building foundations to grow from.


  • Exercise is recommended but not necessary for fat loss when overweight and starting to make changes
  • You can make a lot of progress towards your goals by just increasing the energy you burn by moving more and eating a little less
  • Small consistent changes are more sustainable than short bursts of motivation and trying to change everything at once
  • There’s never a perfect time to start, just get started and if you have a few bad days, get straight back at it, you don’t need to wait until a new week or month starts!


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