Health and Fitness

6 Steps To Fat Loss Success

fat loss: it’s not as straightforward as you wish it was!

"fat loss exercise"You’ve no doubt already figured out that fat burning and taking back control of your body is just not as simple as ‘eat less and exercise more’.

While it’s true that this model worked in the past, and it can still work in some individuals, unfortunately it is no longer the norm. And if you’re reading this then the chances are it hasn’t quite worked for you. Truthfully, the only instance in which I’ve seen the ‘old’ methods to be very effective for women who want to lose weight is when they have relatively low stress, get adequate rest, and have never really embarked on a diet or exercise regime before.

I know – who is that woman, right?

6 steps to fat loss success – for life

This is the approach I used to transform my body in my mid-twenties (and to ‘re-transform it’ post pregnancy!) and it’s the foundation of what I use with my Biosignature fat loss clients.

I’m going to give you just a quick overview of each step, and then over the coming chapters we will look at them all in a little more detail.*

Most importantly, in those chapters I’ll be highlighting the top action steps you can take in each area to transform your body and regain control.

1. nutrition and fat loss

In a nutshell, women need to eat more protein and fat and generally cut way back on starchy carbohydrates. The food pyramid (now known as the food plate) has it COMPLETELY backwards. I have no qualms in saying this, and will explain myself as we continue.

We need to let go of the fear around calories and quantities, and focus on quality. If you were to eat only foods that are ‘green in colour, and either swam in the ocean, lived in a field, or flew through the air’ you’d be on the right track.

Of course we can certainly make it a little more interesting than that, and that’s exactly what we’ll do in the upcoming chapter on nutrition and fat loss.

2. training and exercise

Here’s the lowdown: cardio in its traditional state, and group fitness, is NOT the foundation of a successful fat loss program. As a matter of fact, in my own and my clients fat loss training, there is often barely a skerrick of old-school cardio exercise.

If you want to get serious about burning fat both in and out of the gym (and if, as a bonus, you’d prefer NOT to have to spend hours and hours on your training), then it’s time to start lifting weights and looking at new ways to get the sweat flying and your heart pumping.

If you’re not so sure about this idea then just take a look around – many women who focus on the old methods cardio, group fitness, and (to be frank) ‘girly’ weight training simply find it increasingly tougher to be in shape.

This is not how your body is designed to work – it’s not supposed to be that hard.

And it doesn’t have to be. Stay tuned for more on this in the ‘training and exercise’ chapter.

3. lifestyle

Did you know that an accumulated lack of sleep can increase your resistance to the hormone insulin, thus encouraging your body to be more effective at holding onto body fat? This will affect your entire physique, but in particular it will cause you to store fat around the love handles and the shoulder blade region.

How about this one – being under low or mid-level stress day in and day out over a period of time increases the accumulation of cortisol in your body. Cortisol is a stress hormone, and one of the things it does is increase fat storage around your belly button.

These are just two of the simple but very real ways in which your lifestyle can effectively ‘undo’ all the hard work you put in at the gym and in the kitchen.

But don’t worry – we’re going to talk about some very real strategies you can use to combat this; strategies that don’t require you having to escape to the hills … at least not too often 🙂

4. supplements for fat loss

The truth about supplements is that in a perfect world, you definitely shouldn’t need them. After all, we should be able to get all of our nutrients from food, right? Going back a few years within my own practice, I certainly didn’t advocate my clients take supplements. I was proud to not be ‘selling’ to my clients, and taught that as long as you eat right, you’ll be fine.

The thing I forgot to take into consideration, is that it’s not a perfect world.

If you lived 200 years ago where, corny as it sounds, the ‘air was sweet and the food clean from toxins’, if you had relatively low stress in your life and a nice balance of work, rest and play, then sure – why would you need supplements?

These days your body not only rapidly depletes nutrients through everyday activity and stress, but the quality of good we typically eat (yes, even when organic) means we just can’t replace those essential vitamins, minerals, fats, enzymes and adaptogens quickly enough to ensure we look and feel our very best.

In order to counter massive stress and toxicity, and most definitely in order to burn fat, we need a massive amount of nutrition!

5. why you plateau

It’s very simple: when you plateau, it’s due to one or more ‘blocking factors’. A blocking factor is a reason why you may not be achieving your fat loss goals despite doing everything – or at least most things – right.

This could include food intolerance or sensitivity, hormonal imbalance such as an underactive thyroid or adrenal burnout, extreme toxicity limiting your ability to burn fat, and a whole lot more.

If you feel that you’ve really been putting the effort in, or that everybody else just seems to have it so much easier despite not really trying, then you’re definitely going to want to read this chapter!

6. fat loss and your mind

Within a few months of dating my now husband, I realised something which was (and still is) quite fascinating to me.

"fat loss mindset"Enzo, while eating mostly healthy whole meals at set mealtimes, also indulges daily – sometimes even more often – in junk food. I’m talking real junk food. Pancakes for breakfast. Scores of toast and jam after his eggs. KFC after training for heavens sake! And most definitely at least a couple of mini chocolate bars each evening after dinner.

Now granted, he doesn’t drink soft drinks or even much alcohol and he does hit the gym with impressive regularity. But you know what else he has? An infallible belief that he looks hot, is shredded, and will always remain so. There’s no other word for it, he is arrogant about his belief that he will always look great. The annoying part is that he’s right.

That photo is him a couple years back after 2 weeks of holiday eating absolute rubbish in China, age 36.

The concept of thoughts dictating reality is one we definitely need to explore – fat loss is not just about math. If only it were that simple, right? When you learn to harness the true power of your mind and rid yourself of old beliefs you can enable almost effortless results. Truly.

So. There you have it – your 6 steps to fat loss success. Hopefully I have you feeling excited, inspired, hopeful, and eager to learn more. Now it’s time to learn how to make these 6 steps work for you, for life!

The rest of this manifesto is made up of a chapter on each of the 6 steps, followed by a summary and action plan at the end.

Life is Now. Press Play.

"Kat Eden, Australia's Female Fat Loss Queen"

Don’t forget –

Life is Now. Press Play.

Kat x


Programmed to Upgrade is happening gorgeous, and WHOOOOO MAMA is this the work that works.

25 days, you and me, 1:1, to quantum leap like you’ve NEVER leapt before.

This will be intense …

And a lil bit scary. But buckle up, because you KNOW you’re ready for it.

SO fucking ready 😉

Programmed to UPGRADE!

25 Days, 1:1, with Katrina Ruth, to SCREW the Rules, SCREW the Norm, Go So Damn Extra, So Freaking Hot, So Fully SEEN, and Snap Your Future Into the Now So Damn Fast It’d Make Your Head Spin … even as you nod in certainty that of COURSE, this is what was ALWAYS supposed to be ..

Places are already filling, and we begin next week. If you know it’s time to say yes to MAGIC, and creating your reality from the supernatural, and you’re SO ready to drop the paradigm of always having to DO (and yet still not be there!) then message me now.

I’ll get you the full overview, and talk personally with you about whether or not it’s for you.

To the supernatural baby, and beyond …



As of today, I’m opening up the doors to my Inner Circle, my private client mastermind.

This is THE most badass high level mastermind in the world for women who want it all – and are prepared to do what it takes to get it! Really what we’re talking about is being prepared to be the PERSON.

And that’s what I do. I help you remember ALL that you were, and then become it. ALL Of it.

This is my highest level private mentoring circle. The exact place where I have personally mentored dozens of this industry’s most elite female entrepreneurs to break income barriers ranging from 10k months to multiple 7 FIGURE months, and everything in between. But more importantly than that – to become who and what they always were.

But know that this is not only (obviously) not just for the masses, this is also not just for someone who can afford to invest in a high level private coach. Being willing to throw money down is something which has absolutely zero correlation to being somebody who has what it takes to TRULY go next level as a leader.

If anything, in this industry, investing in a high level coach such as myself, is a rite of passage which veers just a little too much on the side of ‘trend’. It’s become something which ‘everybody does’, almost as a way of proving they play business and life a certain way.

Maybe even of trying to prove it to themselves.

Here is the reality which those who I am truly here to personally mentor and lead KNOW, the reality which my clients and all women like me as well as of course me personally have ALWAYS known:


We are simply, smarter, faster, and have more presence. We can do more in our minds before breakfast than what most people can do in a freakin’ WEEK, a month, a year.

We are not basic ass coaches trying to heave ho our way up a few extra thou a month.

We are the ones who have ALWAYS known we are 1% within the 1% within the 1% in terms of how we think, create, operate, how and WHAT we are tapped in too.

This is not arrogance, this is fact.

And there has NEVER been any question but that we will go all the way.

My clients are high level badasses who do the work, who have a proven track record BEFORE coming to me, and a BEING-ness which unquestionably separates them from the rest. They don’t come to me to save them or lean down and hold my hand out so they can clamber up. They come because they are, quite simply, ready to go to the next level, already absolutely on their WAY there, and see in me something which they recognise because it is in them.

That ‘can’t stop won’t stop’ fire, and a level of ‘unapologeticness’ which, when truly understood and applied, can literally be the difference between 5-figure or low 6-figure and 7 or multi-7-figure entrepreneur.

So if you know who you are and it is THAT –

And you feel certain that you are ALREADY well on your way to to precisely where you’re meant to be, but that being in MY energy could help you to drop in and get there even faster, and that with a couple of simple tweaks your current revenue could be doubling, tripling, heck QUADRUPLING and beyond in months, as it has done with numerous of my clients previously, well then –

PM me here and we’ll see if it’s a fit. I’m excited to talk to you, and maybe – do biz and life with you.

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  1. Talitha says:

    I want to read more 🙂 Thank you so much for your dedication to free information Kat, I know you are a business women but you give a lot of information away very graciously 🙂

    1. Kat says:

      My pleasure 🙂 … I just ‘nearly’ finished the full book. Just need to edit now.

  2. Laura Noir via Facebook says:

    did i just read ‘eat more and exercise less’? sounds like a weight loss plan to me! 🙂

    1. Kat says:

      It was a Freudian slip Laura! Fixed now 🙂

  3. Nadja Poopeypantz via Facebook says:

    I apologise for looking at your husband! lol

    1. Kat says:

      Hahaha 🙂

  4. It was a Freudian slip Laura … fixed now!

  5. Saying hi from SITs. This is very timely for me – struggling for the first time ever with a bit of weight gain most likely due to age/slowing metabolism. The same diet and exercise is no longer working. Need to adjust. Trying to figure out how to amidst the daily grind of a very busy family life. Your points resonated with me based on a lot of different input I’ve been gaining and things I’ve been reading.

    1. Kat says:

      Hi Beth – nice to meet you, and thanks for stopping by!

Comments are closed.

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