Training · Weight loss
Weight loss training in Phuket
Lose fat and keep your muscle. Your coach builds the training and habits you can stick to, and health coaching covers food, sleep and stress alongside it.
For anyone who has tried diets before and wants something that lasts.
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What the research says
Food moves the scale. Training shapes it.
Eating less does most of the work on the scale. Training decides how much of what you lose is fat, and helps you keep it off.
46%
of the muscle and other lean mass lost while dieting was saved by adding exercise, in 34 trials. Mixed and strength training helped most.1
12months
Diet alone and diet plus exercise did about the same at first. At 12 months, adding exercise meant more weight lost.2
55%
less of the weight lost came from fat when sleep was cut to 5.5 hours, in a small two-week study.3
How we train
Keep the muscle, build the habits
Programs that combined food changes and exercise beat exercise alone, short and long term.2 So we do both: training with your coach, and food, sleep and stress with health coaching.
Food you can stick to
Health coaching works on food alongside your training: calorie targets together with other methods, matched to what you can keep up.
Sleep counts
In one small study, short sleep during a diet meant less fat lost and more lean mass lost.3 We look at sleep from the start.
More than one number
The scale is one measure. We also track your strength, fitness and habits, so you can see what is changing.
Your program
Three stages, built to last
Steady beats fast. Each stage starts when the last one feels normal.
- 01
First
Start with habits
An assessment, regular training with your coach, and a few small habits around food, sleep and daily movement.
Move on whenYou are training regularly and your habits hold most weeks.
- 02
Next
Build and lose
Progressive strength training plus conditioning that gets you out of breath. Food changes go a step further as habits settle.
CheckStrength holding or rising, and your energy and sleep are good.
- 03
Ongoing
Keep it off
Training stays. In long-term studies, people who exercised more kept off more weight.5 Your plan shifts from losing to keeping.
RetestStrength, fitness and habits, compared with your own last results.
Week to week
Signs to adjust the plan
Losing weight should not leave you exhausted. Your coach checks in on how you feel, not just the scale.
Each week, check three things: your energy, your sleep and your hunger.
Green: keep going
Energy and sleep are good, hunger is manageable and training is going well. Keep going.
Amber: hold
Energy dips or hunger is high on some days. Hold where you are and tell your coach.
Red: ease off
Constant tiredness, poor sleep, dizziness, or strength falling session to session. Ease off and talk to your coach about your food.
Check with your doctor first if
- You take medicine for diabetes or blood pressure: changing food and activity can change what you need
- You get chest pain, dizziness or breathlessness when active
- You have a heart condition, or have had recent surgery
- You are pregnant or have recently given birth
We do not set crash diets. If eating feels hard to manage, we help you find the right support.
Client reviews
What our clients say
Rated 5.0 from 57 Google reviews
“Super enjoyable, it’s a great approach to getting fitter and its FUN. Each month a new set of workouts is planned, measured and as the month goes on you can see your progress. Having tried different approaches at different gyms, I really like this one.”
Wayne SimmondsGoogle review “Darren and his team are amongst the best you can find on the island. They are technically highly competent but also have great people skills. I’ve trained with Darren and Kate outdoors and indoors, it’s always been great experience as well as fun.”
Jerome DGoogle review “I love OptimiseFit! The coaches are always motivating you, pushing you but they always care for your health first! They help you to find the best way to do the exercises, so even if you are a beginner, you can follow the classes and feel very good! My favourite place to exercise!”
Salwa Aisha ToledoGoogle review “I came to Optimize with chronic back pain and absolutely no ability to train. I was first matched with Khun Meaw, a highly skilled rehabilitation trainer who helped me eliminate my back pain completely. … After that, I continued training with Kate for a full year.”
nesterzhzhotGoogle review “On day 5 of my 7 day free trial and i have to say, i’m loving it! It’s kicking my butt but in the best way!! I honestly didn’t realize how strong i am 🤣 All the trainers are knowledgable and super friendly and supportive. I’ve also met great people who train here so all around, great experience! Give it a shot”
Yvonne SzumskiGoogle review “Actual, proper strength and fitness classes. These people know what they are doing. Which is nice.”
Tamsin NugentGoogle review
Questions
Weight loss questions
Can I lose weight with exercise alone?
Usually less than with food changes too. In pooled trials, programs combining diet and exercise led to more weight loss than exercise alone, both short and long term.2
Will strength training make me bulky?
Will I get a calorie target?
Often, alongside other methods. The size of the deficit matters: in pooled trials, deficits above about 500 kcal a day stopped strength training from building muscle.4
Do I need a special diet?
No. The type of diet matters far less than whether you can stick to it. Health coaching helps you find an approach that fits your life.
How fast will I lose weight?
It depends on you, and we do not promise numbers. We aim for steady progress you can keep, and we track more than the scale.
How do I keep the weight off?
Keep training. In long-term studies, people who exercised more kept off more weight.5 Your plan shifts from losing to keeping, not to stopping.
What happens at the free training consultation?
A coach goes through your goals, injury and physio history, sleep, stress and eating, and what has stopped you before. Then you agree where to begin. It’s free, with no obligation.
Coaches
Your coaches
Your coach plans your training. Health coaching works alongside it on food, sleep and stress.
How integrated training works
Kate
Senior Coach
Joonas
Coach
Katie
Client Experience and Junior Coach
Also on the team Beer, Coach
Next step
Start with a conversation
Message us on WhatsApp to book your free training consultation. No crash diets, and no obligation.
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In pain? Start with a free physio assessment
Questions first? WhatsApp +66 65 914 1604
Sources (5)
- Deller M, Weiershaus J, Held S, Brinkmann C. Effects of calorie restriction with and without strength, endurance or mixed training on fat-free and skeletal muscle mass in overweight or obese individuals: a systematic review with pairwise meta-analysis and network meta-analysis of randomized controlled studies. Diabetes Obes Metab. 2026;28(8):6810-6823.
- Johns DJ, Hartmann-Boyce J, Jebb SA, Aveyard P. Diet or exercise interventions vs combined behavioral weight management programs: a systematic review and meta-analysis of direct comparisons. J Acad Nutr Diet. 2014;114(10):1557-1568.
- Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010;153(7):435-441.
- Murphy C, Koehler K. Energy deficiency impairs resistance training gains in lean mass but not strength: a meta-analysis and meta-regression. Scand J Med Sci Sports. 2022;32(1):125-137.
- Anderson JW, Konz EC, Frederich RC, Wood CL. Long-term weight-loss maintenance: a meta-analysis of US studies. Am J Clin Nutr. 2001;74(5):579-584.
This page is general information based on the research listed here. It is not medical advice. Your coach will tailor the plan to you, and your doctor’s advice comes first. Last updated November 2026.