Fat loss coaching that protects the strength you built

Most fat loss plans are written for people who do not train, and it shows the first time you try to run one alongside a real programme. The calories drop, the sessions get flat, your lifts start sliding and nobody connects the two. A fat loss coach for someone who lifts has to coach the diet and the training as one thing, and in TriageFit they are one plan.

Keeping your strength while you diet

Your programme is built from your intake, in coach-designed phases that run four to six weeks and keep cycling for as long as you train. It does not become a different programme because you are in a deficit. Progressive overload tracking keeps the record of every lift, so you can see whether the main lifts are holding, and the effort each session asks for adjusts to how you are recovering, which is the part that changes most when food is lower.

Form checks carry on as normal. Send a video of a lift and a coach reviews it, which matters more late in a diet, when fatigue is the first thing to pull your technique apart.

Targets that adjust

Your calorie target is matched to your metabolism and checked against your weight trend, and your macros adjust at each weekly check-in. Protein is spread across your day, so a diet does not come at the cost of the muscle you are trying to keep. Meals you eat often can be saved with their macros, and the AI coach can change your macro split or step your calories between check-ins, each as a proposal you confirm.

Cardio that does not eat into your lifting

Easy-pace cardio builds your aerobic fitness without digging into the recovery your lifting needs, and the app gives you a personalised heart-rate band that keeps the easy pace easy. It can go at the end of a session as a short finisher or on days of its own. If you would rather keep your lifting days clean, say so in the intake, or tell the AI coach later, and it moves to separate days wherever your week has room.

Diet breaks when the diet runs long

A long diet wears on training, sleep and mood long before it shows on the scale. If you have been in a deficit for a long stretch, the app detects it and offers a diet break at maintenance, and you confirm it before anything changes. When the break ends, the diet picks up from where you are.

The week, read by a person

Your weekly check-in takes a few minutes on the day you choose. The sessions and food you logged are already filled in, the weigh-in is optional, and five quick ratings cover energy, recovery, motivation, sleep and stress. A coaching message arrives within seconds, and a real coach reads the same check-in, so a stretch where your lifts are dropping and your sleep is going is seen by a person and acted on.

A late-diet week, handled

Say you are ten weeks into a diet. Your squat has dipped for the second session running, you are sleeping badly and your motivation rating has dropped at two check-ins in a row. The logged sessions already show the lift sliding, and your ratings show why. The coaching message reads the three together, a real coach sees the same week, and if you tell the AI coach you are running on empty, it can propose a recovery week or take the intensity out of a session. Because you have been in a deficit for a long stretch, a diet break is on the table too, and you choose which change to make.

Seeing fat loss, not only weight loss

The scale mixes fat, water and food in one number. Body-composition trends and a progress photo timeline sit beside your weight and your lift records, so you can see the fat coming off while the strength holds, which is the whole point of dieting as someone who trains.

Habits for the long middle

The middle of a diet is where it is won or lost, long after the motivation of the first week has gone. The habit system ties new habits to moments already in your day with if-then plans, and journaling and the 48 lessons from our course material are there for the weeks when the problem is not the plan.

What it costs and how to start

Everything above sits in one plan at €50 every 4 weeks or €500 a year, VAT included, with the AI coach, the group and the form checks inside it. You can pause or cancel in the app.

Choose a plan on the pricing page, create your account and pay, and the intake opens. Weight loss coaching covers the targets in more depth, body recomposition coaching is for losing fat and building muscle at once, and online strength coaching is for when the diet is over.