Firstly, this is probably more relevant if you have been training consistently for a few months and know what “normal” looks like for you.
If you are just getting started?
Just get started.
Train consistently.
Do not worry about losing strength while losing body fat before you have even built the habit.
You can look at the finer details later.
But if you have been consistent and your strength, running, walking or energy is starting to drop, your calorie deficit might be a little too aggressive.
In other words, you might not be eating enough to support the performance you want.
That does not automatically mean stopping fat loss.
But ask yourself…
What is the priority right now?
Faster weight loss?
Or maintaining and improving performance?
There is no wrong answer, but it helps decide what you do next.
You could increase your calories and protein slightly.
You could time more of your carbohydrates around a harder strength session or longer run—the evening before or earlier that day.
You may even benefit from a short diet break.
This is where coaching becomes more personal, because the answer depends on you, your training, your progress and what matters most right now.
Change one thing.
See what happens.
Then adjust.
Rather than changing everything and having no idea what actually helped.
Your carbohydrates do not need their own stopwatch
But putting them closer to harder sessions can be useful when reducing your food intake but trying to maintain or improve performance.
If you need help getting started, our next 7 Day Trial starts on Monday 7th September.
It’s £10 for the week and you can try up to three coach-led sessions in Marlborough, Chippenham, Devizes or from home.
We’ll meet you where you are, help with your form and technique and make sure you work at the right pace for you.
Message or comment “TRIAL” and I’ll send you the details.
Matt