How we coach nutrition
No cookie-cutter meal plans. We meet you where you are right now and build from there.
- 5-day photo check. For 5 days, take a photo of everything you eat and drink and upload it to the Everfit app (or write it all down if apps aren't your thing). Eat exactly as you normally would. Don't change a thing. Pictures don't lie, and that's the point.
- We pick your level. Your coach looks at your photos and puts you on the level that fits you best.
- You work through it. When a level becomes second nature, you move up. Some people stay at Level 1 or 2 and get great results. That's completely fine.
Habits
Small daily habits, one at a time. Regular meals, protein, veg, water and sleep. No counting.
See the 10 habits → Level 2Portion control
Build every meal with your hand: palm, fist, cupped hand and thumb. No weighing.
Learn hand portions → Level 3Calorie tracking
Log your food in the app and hit a daily calorie and protein target. The most precise level.
Start tracking →App or pen and paper
The Everfit app
For the best results, use the Everfit app. You'll get an invite on WhatsApp. Your daily log, weekly check-ins and messages to the team all live there.
Pen and paper
Apps aren't your thing? We totally get it. The same principles apply, and so do the results. Use a notebook and the printable meal planner.
App: your check-in form arrives every Friday. Fill it in by Sunday and we'll reply by Monday or Tuesday. No app: a quick WhatsApp check-in each week is perfect.
We're coaches, not instructors, and coaching works both ways. We need your feedback to give you ours. If we don't hear from you, we'll assume everything is going well.
This is an in-gym service. Need help with anything? Grab us before or after a session, or book a one-to-one consultation.
Whatever your goal
Most people come to us to lose fat, but not everyone. The basics are the same for every goal. Only the amount of food changes.
Lose fat
Eat a little less than you burn. Keep protein high to hold on to muscle. Aim to lose 0.5–1% of your body weight a week.
Maintain
Eat about what you burn. Focus on quality: protein, veg, water, sleep and movement. Your weight stays steady while energy, health and shape improve.
Build muscle
Eat a little more than you burn, keep protein high and train with weights. It's slow: beginners might gain 0.5–1kg a month (women about half that).
How your weight works
Your body runs on energy, measured in calories. Every day you burn a certain amount just by being alive and moving around.
- Eat more than you burn and you gain weight.
- Eat less than you burn and you lose weight.
- Eat the same as you burn and your weight stays put.
That's it. Any diet that works (keto, intermittent fasting, Slimming World) works because it gets you eating less than you burn. The best way to do that is the one you can actually stick to, and that means still eating foods you enjoy.
What matters most
Get the bottom of the pyramid right before worrying about the top. Most people do it the other way round: they buy supplements and fuss over meal timing while their calories and protein are all over the place.
Holding it all up: consistency. The best plan is the one you'll actually follow. Sleep and stress sit alongside the whole thing.
Where your calories go
Most people think the gym burns most of their calories. It doesn't. Here's roughly how a normal day breaks down:
Train for strength, fitness and feeling good, and to build muscle. But for fat loss, your daily steps matter more than your gym sessions.
Why protein matters so much
- It keeps you full for longer than carbs or fat, so you're less likely to snack.
- It burns more calories to digest than any other food.
- It builds and protects muscle. Losing fat? You look toned, not just smaller. Building muscle? Protein is what your muscles are made from.
- It won't make you bulky and it won't damage your kidneys. A review of 28 studies found no harm to kidney health in healthy people eating more protein.
Aim to spread it over 3–4 meals. Good sources: chicken, turkey, lean beef, fish, eggs, Greek yoghurt, cottage cheese, beans, lentils and protein powder.
"Broccoli has more protein than steak." Per calorie, maybe. But to get 20g of protein you'd need 770g of broccoli or 160g of steak. Eat both!
What progress really looks like
If you're losing fat, a healthy rate is 0.5–1% of your body weight a week. For a 70kg person that's 350–700g a week. Building muscle is much slower, so judge it month to month. Either way, it won't be a straight line.
Your weight can jump 1–2kg overnight from water, salt, a big dinner, stress or your period. That's not fat. Weigh yourself first thing each morning after the toilet, and only pay attention to your weekly average.
The scales aren't the only measure. Progress photos, how your clothes fit and a tape measure around your waist all count too.
The mindset that makes it work
Perfect doesn't exist
No one eats perfectly. Aim for 80% good choices and enjoy the other 20% without guilt.
One bad meal is one bad meal
If you got a flat tyre, you wouldn't slash the other three. Don't write off the day. You're one meal away from being back on track.
Don't wait for Monday
There's nothing special about Monday. Start with your next meal.
Big things first
Steps, protein, water, sleep and stress matter far more than supplements, meal timing or "fat-burning" foods.
Exercise for health, eat for fat loss
Train for your heart, strength and head. Use your nutrition to lose fat. Keep the two separate and you'll never "earn" or "burn off" food again.
If you're not assessing, you're guessing
Check in weekly with your weight, photos and how your clothes fit. Seeing progress keeps you going, and data tells us what to change.
Ignore the nonsense
No detox pills, juice cleanses or eating like a rabbit. Patience and consistency win every time.
Control the controllables
You can't control a busy week at work. You can control your next meal, your steps and your bedtime.
Your daily action steps
Do these consistently and results will follow, whatever your goal. Notice there's nothing here about cutting foods out.
| Action | Daily target |
|---|---|
| Steps | 7,000 or more, building to 10,000 |
| Sleep | 7–9 hours |
| Protein | 1.4–1.8g per kg of body weight (a palm at every meal) |
| Water | 40ml per kg of body weight (2–3 litres for most people) |
| Training | At least 3 gym sessions a week, plus 30 minutes of movement every day |
| Switch off | 10 minutes of mindfulness (ideas here) |
| Calories | Level 3 only: your target from the tracking page |
Start your 5-day photo check in the Everfit app, or write it all down. It's not about judging you. It shows us both where the easy wins are.