January hits and suddenly everyone wants to overhaul their entire life. Fair enough — but going from zero to perfection is exactly why most people fall off by February. If you want results that actually last, focus on fast wins that shift momentum in your favour.

Here are five simple, effective actions that’ll help you start strong and stay consistent.

1. Get a Grip of Your Calories

If fat loss is the goal, calorie control is non-negotiable. You can train like an athlete, but if your intake outweighs your output, the scales won’t budge.

Start by tracking your food for a week. Not to obsess — just to get honest. Apps like MyFitnessPal make it easy, or if tracking feels overwhelming, try a simple fasting protocol such as 16:8 to naturally reduce your eating window.

The moment you understand your intake, everything else becomes easier.

2. Think Frequency, Not Duration

Consistency beats hero workouts every time. Forget relying on one “big session” each week — it’s the regular spikes in activity that move the needle.

Short, high-intensity bursts deliver serious benefits:

  • They burn calories efficiently

  • They help control blood sugar

  • They boost energy and mood

  • And they fit into busy schedules

Three to five shorter sessions across the week will do far more for you than one monster effort you dread. It’s also an easier thing to schedule, because you don’t need to block out 2 hours of your time - three sessions of 45 mins each don’t eat into your entire evening.

3. Hire a Coach

If you want quicker progress with fewer mistakes, get guidance. It’s that simple. At AdMac Fitness, we’ve been helping the people of East London lose weight and improve their health for over a decade, so we’re the perfect place to guide your fitness journey.

A good coach helps you:

  • Train safely

  • Avoid spinning your wheels

  • Build a plan tailored to your goals

  • Stay accountable when motivation dips

Whether it’s 1-to-1 personal training or small group coaching, having support massively increases your chances of sticking with it — and getting the results you actually want.

4. Make It Sociable!

Training shouldn’t feel like punishment. If you build a social circle around your fitness routine, you’ll naturally show up more often.

Small group training, classes, running clubs, training with a mate — it all counts. When you surround yourself with people on the same path, discipline becomes easier and the whole process becomes a lot more enjoyable.

Success loves company.

5. Have a Backup Plan

Life will get in the way. Kids get ill, work runs late, motivation dips — all normal. The trick is to pivot, not quit. You always need to wor around these issues, not just use them as an excuse to stop.

Can’t get to the gym? Go for a run.

Don’t have an hour? Do 30–45 minutes.

No time for a full workout? Hit a 10-minute circuit.

Flexible consistency beats rigid perfection every day of the week.

Start January strong — and keep going. The reality is you don’t need a complete lifestyle overhaul. You just need momentum — and these five quick wins will get you moving in the right direction fast.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD