Prioritising Protein for Fat Loss: The Simple Formula That Actually Works

How you getting on, Troops?

Let’s talk about something simple that actually works - prioritising protein for fat loss. I see too many people tracking every gram of carbs and fats like accountants, yet skipping the basics that actually move the needle. I’ve been there myself, trying to micro-manage every macro until it became more stress than success.

Now I keep it stripped back - protein, steps, and strength. It’s how I train, how I coach my clients, and it’s what works long-term.

1. Prioritise Protein Like Your Progress Depends on It (Because It Does)

Every client I work with starts here. Protein is the anchor - not supplements or magic formulas, just proper, consistent intake.

I make sure I’ve got a solid protein source in every meal - usually protein yoghurt with berries in my porridge in the morning, eggs, chicken or lean beef during the day, and then more chicken, mince or fish or at night. I don’t obsess over numbers; I focus on habits.

When you build your meals around protein, you stay fuller for longer, recover faster from training, and protect the muscle you’ve worked hard to build. It also helps you burn more calories at rest because your body has to work harder to digest it.

So whether you’re my client or just training on your own - start your day with protein and build everything else around it.

2. 10,000 Steps a Day - Not Optional, Just Discipline

People still underestimate walking. I track my steps every day - not because I’m chasing a perfect number, but because it keeps me accountable. When I fall short, I feel it: less energy, sluggish recovery, and the brain fog creeps in.

That’s why I get my steps in first thing most days. Sometimes it’s outside with a podcast, other times it’s between clients. The goal is simply to move more.

When my clients hit that 10,000-step mark daily, their energy skyrockets, digestion improves, and their fat loss accelerates - all without extra gym time. It’s quiet work that compounds fast.

3. Low-Carb, Not No-Carb - Stay in Control, Not in Chaos

I’m not anti-carb - I’m anti-excess. Most people eat more carbs than they need, and that constant blood sugar spike makes it near impossible to burn fat efficiently.

I’ve followed a low-carb, high-protein approach for almost a year now, and it’s helped me stay on track wih my goals, focused, and strong. My rule’s simple: carbs come from whole foods - oats, rice, potatoes, fruit - not overly processed junk. I save them for after training when my body can use them best.

When you keep carbs moderate, you don’t crash, you don’t crave, and you don’t feel the need to binge. It’s not about restriction; it’s about rhythm.

4. Lift Weights — Because Muscle Changes Everything

Lifting isn’t just training - it’s therapy. Three to five days a week I’m in my studio, moving weight. Sometimes it’s heavy barbell work, other days it’s dumbbell circuits or kettlebells.

Strength training keeps my metabolism firing and my body composition sharp. For my clients, it’s a non-negotiable - we don’t chase skinny, we chase strong.

If you want lasting fat loss, lift. Build muscle, and the rest follows. You’ll burn more calories, look tighter, and feel better about yourself - not just because of how you look, but because of what you can do.

5. My Simple Daily Formula

Here’s what my days usually look like Monday To Friday…

• Morning: Protein-rich breakfast, walk before screens.

• Midday: lunch with Protein rich goods, as well as nuts and fruit.Train or coach - focus on variation with HIITS , Circuits and lifts.

• Evening: Protein rich dinner, plenty veg and, maybe some steps if I’m short.

• Always: Keep carbs smart, water high, and stress low.

That’s it. No crazy plans, no calorie spreadsheets, no cutting out your social life. I stay disciplined through the week - high protein, low carb, consistent training - but when the weekend hits, I’ll treat myself to a carb-heavy meal or something sweet. It keeps things sustainable and reminds me that balance matters more than perfection.

Final Thoughts: Keep It Simple, Stay Relentless

If you focus on prioritising protein for fat loss, getting your steps in, lifting consistently, and keeping carbs low - you’ll win. It’s not flashy, it’s not sexy, but it works.

I don’t tell clients to do anything I’m not doing myself. The plan’s simple because life’s busy enough.

Do the basics daily and you’ll build a body that performs — not just a body that looks good for a few weeks.

If you’re ready to put this into practice with proper structure, guidance, and accountability, I’ve got two ways to help:

• Online Coaching – train from anywhere with my Everfit app, custom workouts, habit tracking, and direct support from me.

• 1-2-1 Personal Training – hands-on coaching in person, where I’ll guide you every step of the way and help you stay consistent when motivation fades.

You can check out both options on the Mind Core Fitness website and get started today — simple structure, proven systems, and coaching that’s built on real experience, not hype.

Take care and speak soon,

Ross