Programme: Private Weight Loss

When Eliza started her weight loss programme in March 2019 her goals were to get fit and lose weight without a prescribed diet. She wanted it to fit in with her lifestyle. “I achieved my greater fitness, a better belief in myself, that I could actually do it. There was a lot of apprehension in starting the programme because it was something that was totally alien to me. Its given me the confidence now to go on to actually try more fitness, different types of fitness and to try to work it into my lifestyle.”


11.8 kg


9.5 to 7 kg


13.5 cm


8 months


The first activity in his programme was our ‘Set up for Success’ induction. This comprised:

  • Taking measurements and photographs to benchmark Eliza’s starting point.
  • Benchmarking her daily calorie expenditure.
  • Setting a goal. Eliza wanted to lose 15.8 kg but we set an initial goal of 11 kg.
  • Setting an initial level for her calorie intake. We cut calories and assumed a calorie burn from exercise.
  • Providing coaching on food intake. This included food theory and diet construction.
  • Constructing an exercise programme consisting of weight training and cardiovascular exercise.


We keep a constant dialogue with clients to enable them to get the most from the programme. With Eliza we made the following observations and took the following actions:

  • Eliza initially found it a challenge to adopt a new lifestyle, to be able to prioritise all the recommended activities. Eliza has a busy job which forces her to be sedentary for many hours each day, it was going to be crucial for her to create time to be active to achieve a calorie deficit. Eliza is also very sociable which meant she would be dealing with occasions where the catering was someone else’s responsibility.
  • She soon earmarked time for her fasted cardio and continued in spite of some health issues. Eliza enjoys cooking and made many of the recipe in the book provided.
  • Eliza had the support of her family and her husband Richard who was also on a Life Force Fitness weight loss programme.


The exercise programme had the following elements:

Cardiovascular exercise to

  • Strengthen her heart, lungs and vascular system.
  • Improve her ability to burn fat as a fuel.
  • Improve her health markers and resting heart rate.
  • Burn some extra calories.

Weight training to

  • Enable her to retain muscle whilst losing weight.
  • Provide a metabolic and hormonal cascade of beneficial effects.
  • Develop tone, postural improvements and improved capability.
“The health was my main concern and that’s changed an awful lot. The most important to me was raising the fitness level, that has been the main thing for me.”


Before   After

client before and after transformation from the side

Before   After

client before and after transformation from the front


Eliza has lost over 9.7kg of bodyfat. She has improved her posture and stands straighter and taller.

Clients progression graph in weight loss.

Weight Loss

Eliza lost 11.8 kg (1 stone 12 lbs). She lost 2 kg (4.4lbs) of visceral fat


Eliza has lost 1 stones 12 lbs. Both she and her husband Richard have a new lifestyle and she feels a lot fitter.

“You completely gave me the confidence and gave me the support to not be concerned about going forwards. The support was great.”

To hear more of Eliza’s story, take a look at this longer version of Eliza’s Testimonial

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