The busy professional's fat-loss starter guide.
No crash diets, no two-hour gym sessions. The five principles that actually move the needle when your time is limited, distilled from coaching hundreds of busy professionals in Amsterdam.
Calories set the direction, protein protects the muscle
Fat loss comes down to a sustained energy deficit, but protein decides whether the weight you lose is fat or muscle. Get your calories from your lean body mass, keep protein high (roughly 2 g per kg of lean mass), and you'll lose fat while holding onto the muscle that keeps you lean long-term.
Lift heavy, three times a week is enough
You don't need to live in the gym. Three focused, progressive strength sessions a week, compound lifts, a few hard sets each, adding weight or reps over time, build the muscle that shapes your body and lifts your metabolism. Consistency beats intensity you can't sustain.
Walk more than you think you need to
Daily steps are the most underrated fat-loss tool there is. Aiming for 8,000–10,000 steps burns meaningful calories without eating into recovery the way endless cardio does. It's the easiest lever a busy schedule can pull, take calls walking, get off a stop early.
Sleep is a training variable, not a luxury
Under-sleeping raises hunger hormones, tanks training quality, and makes you hold onto fat. Seven to nine hours isn't indulgent, it's the multiplier that makes everything else work. Protect it like you protect a meeting you can't miss.
Measure the trend, not the day
Your weight swings daily from water, food, and salt. Judge progress on the multi-week trend, not the morning's number. Weigh in consistently, track it, and make calm adjustments from the line, not panic decisions from a single bad reading.
Your first three steps
- 1. Find your numbers with the Calorie & Macro Calculator, calories and protein from your lean body mass.
- 2. Set a realistic target date with the Transformation Timeline.
- 3. Start logging your weight in the Progress Tracker and watch the trend.
Eat for real results,
without tracking every crumb.
The five principles that actually move body composition, distilled from a decade of coaching and a degree in nutrition & dietetics. No fads, no guilt, just what works for busy people. Sent straight to your inbox, free.
- The 5 principles that beat 50 rules
- A plate framework you can use anywhere, no weighing
- A realistic day for a packed schedule + 10 easy swaps
- The 6 things you can stop worrying about
6-page PDF
Eat for real results
By Miquel Been · BSc Nutrition & Dietetics
Ready to become the strongest version
of yourself?
Start with a free 30-minute consultation. No pressure, no sales pitch, just an honest conversation about your goals and whether True Results is the right fit.
Free consultation · No commitment · Visseringstraat 33H, 1051 KH Amsterdam