A fat-loss plan you can actually keep up.
Losing fat is not about training until you drop. It is about eating a little less than you burn, keeping your strength so you do not lose muscle, and moving every day.
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An example week
4 active days a week: 2 strength, 1 walking and 1 running.
Example for a person aged 30 to 44 who moves now and then.
- MonWalking45–60 min · easy
- TueStrength30–45 min · moderate · whole body
- WedRest
- ThuRunning30–45 min · moderate
- FriRest
- SatStrength30–45 min · moderate · whole body
- SunRest
The real plan adapts to your age, how much you move, what you like and anything to keep in mind.
Every day
8,000
8,000 steps, or about 40 minutes of walking across the day.
What the strength session involves
- 1Warm up for 5 minutes, moving your joints.
- 2Five exercises: squat, push (push-ups or press), pull (row), hip hinge (deadlift or glute bridge) and core.
- 32 or 3 sets of 8 to 12 repetitions, with 1 or 2 minutes of rest.
- 4Finish each set feeling you could do two or three more.
- 5Body weight, bands, dumbbells or machines all work. When it gets easy, add weight or repetitions.
And with food
- Half a portion less than usual, no seconds: half the plate filled with vegetables.
- A palm-sized portion of protein at every meal: it fills you up and protects muscle.
- Water instead of soft drinks, juice and alcohol.
With your weight and height, the plan also tells you how much to eat, in portions you measure with your hand. Calorie and macro calculator.
Why it works this way
What actually makes you lose fat
Food weighs more than exercise. Reviews of physical activity and weight loss agree: with 150 to 250 minutes of activity a week, the loss is modest unless what you eat changes. Exercise is what keeps the lost weight from coming back.
That is why this plan does not chase burning calories at any cost. It aims for a moderate deficit, 20% at most, that you can hold for months.
Why strength comes first
When you eat less, your body loses fat and muscle too. Strength training and enough protein are what tip the balance towards fat.
In a study combining a calorie deficit with intense training, the group that ate more protein lost more fat and also gained muscle. That is why the plan asks for protein at every meal.
Steps matter more than they seem
What you move outside your sessions adds more energy burned across the week than one hard session. The plan sets a daily step goal and raises it gradually.
Frequently asked questions
How much weight can you lose per week?
As a reference, between half a kilo and a kilo. Above 1% of your body weight a week, part of what you lose is usually muscle. Welfitlab asks for your weight once a week and adjusts your food if you are going too fast or too slow.
Do I have to count calories?
No. With your weight and height we estimate how much you should eat and give it to you in portions you measure with your hand. You do not have to log every meal.
Which is better for fat loss, cardio or strength?
Both, with strength as the base. Cardio raises what you burn; strength protects your muscle, which is what keeps your energy use up as you lose weight.
Learn more
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Does exercise help you lose weight?
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How to lose fat without losing muscle
Other plans
Build muscle
A weekly plan for building muscle: three full-body strength days, how much protein to eat and how to progress, at the gym or at home.
Build endurance
A weekly plan for building endurance: easy-paced cardio, one day with changes of pace and strength to back it up. No heart rate monitor.
More energy, less stress
A gentle, regular plan to sleep better and have more energy: walks, mobility and a little strength, with no exhausting sessions.
Your first challenge lasts 21 days. Start today.
Two minutes to tell us where you are starting from, and the method adapts to you.
Start my first challenge