How to get from 25% Body Fat to 15%

From 25% to 15% — It’s Not One Big Thing

With the 2km/day in May challenge underway, it’s been awesome to see how many people are just… getting it done.

Nothing fancy.
No overthinking.
Just ticking the box.

And a few days in, I’ve already had a couple of people say:

“At the end of the month, I’ll have done 60km more than I normally would…
that might even help me lose a bit of weight…”

Usually said with a bit of a wry smile. Like they don’t fully believe it.

But here’s the truth:

That’s exactly how it happens.

Not from one big push.
Not from one perfect program.

But from stacking small, repeatable wins — day after day.

What Actually Moves the Needle

Whenever I’ve seen people go from something like 25% body fat down to 15%, it’s never been about extremes.

It’s about a handful of things done consistently.

Not perfectly.
Just consistently.

If you want a simple framework — this is it.

1. Drink More Water Than You Think You Need

Most people walk around slightly dehydrated all day.

They think they’re hungry… they’re not.

They’re tired… they’re not.

They’re just under-fuelled and under-hydrated.

Start your day with water.
Keep a bottle with you. Drink from it!
Don’t overcomplicate it.

2. Start the Day Properly

If your first meal is solid, the rest of the day is easier.

If it’s not… you’re chasing your tail.

We keep this simple at Round 1:

• Protein-based, Easy to Prep and Repeatable

(Plain Greek Yoghurt + Protein Powder + Berries works for a reason.)

3. Have a Plan for the Meals You Eat Each Day

You don’t have to meal prep like a bodybuilder.

But you do need a plan.

Because if you leave it to chance…
you’ll end up making decisions when you’re tired, hungry, or busy.

And that’s when things drift.

It can be as simple as:

• Knowing what breakfast is

• Having lunch sorted (leftovers, prepped meals, something consistent)

• Having a rough idea for dinner before 7pm hits

But just as important — what those meals actually look like.

A simple way to think about it:

• 30–60g of protein per meal

• Build around that (meat, chicken, fish, eggs)

• Add something to support it — carbs for energy, veg for volume

That’s it.

You don’t need perfect macros.
You don’t need to track everything.

You just need meals that are:

• Consistent

• Filling

• ...and actually support your training

Because most people don’t fall off from one bad meal…

They fall off from unplanned meals.

Remove the guesswork — and everything gets easier.

4. Cut the Late Night Drift

This one gets almost everyone.

You’ve had a good day… trained… eaten well…

Then 8:30pm hits and you start picking.

Not because you’re hungry — just because you’re there.

Tighten this up and things change quickly.

5. Sleep Like It Matters (Because It Does)

You can train hard.
You can eat well.

But if your sleep is poor, you’re making it all harder than it needs to be.

Better sleep = better energy, better decisions, better results.

6. Lift Weights (Regularly, Not Randomly)

This is a big one.

Muscle matters.

It helps you:

• burn more energy

• stay stronger

• actually look like you train

You don’t need to guess here — just follow the program when you’re at the gym.

7. Do More Low-Level Work (JUST Like This 2kms/Day Challenge)

This is where the 2km/day challenge comes in.

It’s not meant to destroy you.

It’s meant to:

• Top up your daily movement

• Build your engine

• Quietly increase your output across the week

60km in a month doesn’t feel like much day-to-day…

But it adds up. And once it's done, NO-ONE can take it off you!!

8. Get Outside (More Than You Currently Do)

Fresh air. Sunlight. A bit of space.

It sounds simple — because it is.

But most people don’t get enough of it.

And it shows in energy, mood, and consistency.

The Reality

No single one of these is magic.

But stack them together?

That’s where things shift.

That’s how someone goes from:

• Feeling flat

• Carrying extra weight

• Struggling for consistency

to:

• Moving well

• Feeling better

• (and yes!)… seeing that number on the scale come down

Final Thought

You don’t need a new plan.

You don’t need to start again.

You just need to keep stacking days.

And if right now that looks like:

• Showing up to class

• Running/Walking (hell, run-walk-run-walking!) your 2km extra each day

• Eating a little better than yesterday

You’re already on track.

Keep going.