12 June

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Your metabolism is slow, how to restart your weight loss

The myth of the slow metabolism has always existed. While it contains a grain of truth, many people give it far too much importance.

In this article, we'll dive into the scientific research to help you understand why your lack of progress has nothing to do with your metabolism. We'll explain what's really going on. And what you need to focus on to unlock your weight loss.

When people talk about metabolism, they may think of it as something mysterious, living inside us and pulling the strings of our body composition. Some people are supposedly genetically blessed with a fast metabolism, they can eat whatever they want and stay lean. Others are said to be cursed with a slow metabolism, these poor souls got the short end of the stick, and simply looking at food makes them gain weight.

You could also boost your metabolism by doing some weird exercise, eating certain equally weird and amazing foods, drinking special teas, or taking exotic supplements. But be careful, you have to make sure you don't damage your metabolism by doing something stupid. You definitely wouldn't want that to happen...

But metabolism is not that, and it doesn't work that way. So before we talk about a slow metabolism, let's understand what this term really means.

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What does the term "metabolism" really mean?

The term metabolism is a catch-all term used to describe all the complex biochemical processes that turn the calories you consume into usable energy so your body can function and keep you alive.

Although we refer to metabolism as a single entity, it actually consists of three distinct elements:

Basal metabolic rate (BMR),
The thermic effect of food (TEF),
Activity-related energy expenditure (AEE).

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What is basal metabolic rate (BMR)?

While you're sitting there reading this article, a whole bunch of chemical processes are happening inside you. Your brain is using calories to process this article. Your heart is working to pump blood throughout your body. The meal you ate earlier is being digested. Muscle is being built, fat is being burned, etc.

All of that burns calories, and that's what makes up your resting metabolic rate. BMR makes up the bulk of your metabolism. It accounts for about 55 to 65% of energy expenditure in most people.

Diagram showing the 3 components of metabolism: digestion, physical activity, and basal metabolic rate.

As you can see, BMR represents the largest share, but not all, of your energy expenditure.

A number of factors affect your BMR. We cover them in detail in our article on calculating metabolism.

Body size and weight

A larger body requires more calories to maintain. So if we take two random people off the street, the larger person (height/weight) will have a higher BMR. "Lean mass" also matters here, we'll come back to that in a second.

Sex

On average, a woman's basal metabolic rate is about 3% lower than that of a man of the same height and weight. This is mainly because men have more lean body mass and less fat at a given body weight (1).

Your menstrual cycle also affects your BMR. In fact, women may see a 5 to 10% increase in resting metabolic rate during the luteal phase (2,3). That explains the increase in appetite you may feel during that time.

Before-and-after photos of a woman who was able to build muscle by taking advantage of the adaptive nature of metabolism. — Metabolism is an adaptive phenomenon. That's why Cassandre, who thought she had permanently damaged hers, was able to successfully achieve her body recomposition.

Lean body mass (fat-free mass)

It's not just your muscles. The brain, heart, liver, kidneys, and residual mass (skin, intestines, bones, and lungs) are all part of fat-free mass and help determine your resting metabolic rate.

In fact, your organs use more energy than your muscles do (4). Most of the individual variation in basal metabolic rate is due to differences in lean mass.

Fat mass

Fat mass also affects resting metabolic rate. It is obviously greater in people with more body fat.

Age

Metabolic rate declines by 1 to 2% per decade after age twenty. This decline is closely linked to the loss of fat mass and reduced activity levels, but other factors also play a role.

These include the reduction in anabolic hormones such as testosterone, estrogen, and growth hormone, as well as the decline in mitochondrial activity (5).

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What is the thermic effect of food (TEF)?

This is the energy spent digesting and storing the food you eat. During digestion, your body gives off heat, which means it uses energy. That's why you may sometimes feel warm after a big meal.

Diagram showing the 3 components of metabolism and highlighting the share of digestion in total energy expenditure (5 to 10%). — The share of digestion in your energy expenditure is fairly small, but that doesn't make it negligible.

Carbohydrates, fats, and protein produce different levels of TEF. That said, overall, TEF accounts for about 5 to 10% of your total calorie expenditure.

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Activity-related energy expenditure (AEE)

This is the energy spent through voluntary physical activity (basically, exercise) and involuntary physical activity (the little movements that are simply part of your life and keep you active, like walking to the bakery, working on your feet, etc.).

Before-and-after photos of a woman who lost 10 kilos in 6 months by increasing her activity levels. — Increasing physical activity, whether through exercise or by increasing involuntary physical activity, is at the heart of our training program, which helps women like Valérie successfully achieve body recomposition.

A number of other factors can affect BMR, such as genetics, ethnicity, environment (especially temperature), and even hormones. Hypothyroidism or hyperthyroidism, for example, can lead to a metabolic rate that is lower or higher than normal. We want to reassure you, you can absolutely lose weight with hypothyroidism.

Proof with Nathalie, age 54, who lost 15 kilos in 6 months despite Hashimoto's hypothyroidism and menopause.

Since we're talking about health issues, we're mentioning this now to avoid drawing the wrath of the internet... This article is intended for healthy women. Some conditions can lead to an abnormal metabolic rate, but we won't cover them in this article because we're not doctors.

Diagram showing the 3 components of metabolism and highlighting the share of physical activity in total energy expenditure (25 to 35%). — Not only does physical activity account for nearly a third of your energy expenditure, it's also the component of metabolism you can control most easily.

Now that you know what metabolism really is, let's move on to the fun part and see whether a slow metabolism is the reason you're struggling to lose weight.

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Here's why your slow metabolism is not to blame

Contrary to what you may have heard, people with a high body fat level actually have a higher basal metabolic rate than leaner people.

A review article published in 2016 by Carneiro et al. ("Is obesity associated with altered energy expenditure?") looked at 21 studies comparing the difference in resting metabolic rate between obese and non-obese subjects.

The researchers found that resting metabolic rate was "positively affected by higher body weight," and that BMR was considerably higher in obese individuals, 360 kcal more per day!

So the idea that people gain weight while barely eating is, well, verifiable nonsense. Your body doesn't just decide to do something ridiculous and create fat cells out of thin air because it feels like it. It only stores fat when the number of calories you consume is greater than the number of calories you burn.

So if you maintain a high body weight, and a high fat mass, there is only one reason for that: you eat more calories than you need, which causes you to gain and keep excess fat mass. Even if you eat healthy and don't understand why you're not losing weight.

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That said, some people do have a fast metabolism and others a slower one

Before you shout, "I knew it!", grab your pitchfork, and start some kind of revolt against slow metabolism, keep reading, because things are a little more complicated than that.

If we take two random people off the street, the heavier person will have a higher metabolic rate than the leaner person. This is called absolute metabolic rate. A heavier body requires more calories to maintain, so a larger person will have a higher metabolic rate than a smaller person.

But there is also relative metabolic rate.

When comparing people of the same age and sex with the same body composition, especially lean mass, we see some variation in metabolic rate between individuals: low, normal, or high. So yes, some people will have a higher-than-expected metabolic rate and others a lower one.

But this difference is not as large as people think. Once we account for age, sex, and body composition (fat mass/lean mass), we can predict a person's BMR with about 80 to 85% accuracy. But that still leaves about 15 to 20% unexplained variation (7,8).

To help quantify this difference, imagine we take a group of men and women and, after accounting for age, sex, and body composition, we calculate that the men have an expected basal metabolic rate of 1800 kcal/day and the women an expected BMR of 1500 kcal/day.

A 15 to 20% deviation based on those numbers would look like this:

The total variance is above or below the expected BMR. So, for example, a 15% deviation from an expected BMR of 1800 kcal/day would correspond to a total deviation of 270 kcal, or 135 kcal above or below the expected BMR (270/2 = 135). A 20% deviation would correspond to a total deviation of 360 kcal and 180 kcal above or below the expected BMR (360/2 =180).

In the examples, we rounded up. You can see that the variance is about 200 to 300 kcal above or below the expected BMR. While that's not nothing, it's not as significant as some people think. And it's certainly not enough to justify why people don't lose weight while claiming to eat only 500 calories a day, for example.

So yes, some people did get the short end of the metabolic stick and have a low relative metabolic rate. But your resting metabolic rate is not a good predictor of weight gain.

In 2016, Pimjai Anthanont and Michael D. Jensen published a study in the American Journal of Clinical Nutrition that looked exactly at this question: "Does basal metabolic rate predict weight gain?"

The researchers analyzed 163 people. After adjusting for lean mass, fat mass, age, and sex, they were split into two groups based on their BMR. The researchers tracked weight gain over an average period of 10 years and found that it was not statistically different between the groups, despite a 500 kcal/day difference in basal metabolic rate between the two groups.

That's not surprising when you understand that resting metabolic rate is only one part of your metabolism and cannot by itself determine whether you gain or lose fat.

A person with a normal or relatively high metabolic rate may not pay attention to their food intake, which can lead them to eat more calories than necessary. A sedentary lifestyle can worsen the consequences of this overeating. On the other hand, a person whose metabolism is relatively low may pay attention to their diet while also doing regular physical activity, which offsets their slow metabolism.

All of this shows the power of behavior over genetics, which we'll come back to in a moment. For example, an impressive number of our Champions initially believe they eat fairly few calories, yet still don't lose weight. In reality, we all tend to underestimate how many calories we actually consume.

In any case, your resting metabolic rate is not a good culprit for possible weight gain.

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The real reasons you're not losing weight

If your basal metabolic rate isn't responsible for your weight gain, then who or what should be under suspicion? Here are a few avenues we recommend you explore to unlock your weight loss.

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1. You underestimate your calorie intake

Saying that people are unable to report what they actually ate would be the understatement of the century. We're all pretty bad at this game. And in almost every case, people underestimate their food intake. This effect is more pronounced in overweight people than in lean people, and women are more likely to underestimate their intake than men. What? Don't look at us like that. We're just reporting what the research says.

Before-and-after of a 40-year-old woman who lost 15 kilos and gained muscle mass. A rounder glutes, a muscular back, a slimmer waist, and more defined shoulders by becoming aware of her calorie intake. — Like many of our Champions at the start, Mélissa, 43, thought she was eating properly and healthily. Once she became aware of her calorie intake, she lost 16 kg.

One study quantified underreporting between people of normal weight and obese people and found that people of normal weight underestimated their intake by about 150 kcal/day, whereas obese people underreported by nearly 600 kcal/day.

In a now-famous 1992 study, researchers examined the energy intake of self-proclaimed diet-resistant people who were unable to lose weight despite claiming to eat less than 1 200 kcal per day, using doubly labeled water.

The subjects were tested before the study to make sure they had no metabolic abnormalities. None of the subjects had a BMR more than 10.4% below predicted values. The average self-reported daily intake was about 1 028 calories, but the group's actual average intake was about 2 081 calories per day.

The participants underreported their energy intake by about 47% (9). Every one of these so-called diet-resistant individuals underreported their food intake.

Seriously, there is an impressive number of publications showing just how incapable people are of accurately reporting their food intake, every single time. Want us to keep going? Because we can do this all day. Here's another one for good measure.

Misreporting food intake is not limited to the general public either‍

Here is a summary of a study by James Krieger from the Weightology website, which showed that even dietitians misreport their calorie intake. The results show that dietitians underreported their food intake by an average of 223 calories per day, while non-dietitians underreported their intake by an average of 429 calories per day.

So while being a dietitian improves the accuracy of self-reported food intake, it does not eliminate the phenomenon of underreporting. In fact, even people whose job is to deal with these issues every day are not immune to inaccurate reporting.

The internet is full of videos and articles about people who claim to have a slow metabolism when in reality they are misreporting their food intake. Like this British actress who categorically claimed to have a slow metabolism. It turned out she was underestimating her intake by nearly 2 000 kcal.

The fact is, everyone lies, or lies to themselves, about their food intake

Your friend who swears she eats only 500 calories a day and can't lose weight is lying. Of course, it's not always intentional. Sometimes you eat more without realizing it.

But if you're struggling to lose weight, the first thing to do is be honest with yourself about how much, calories, not food, you actually eat, because whether you realize it or not, you're eating too much. Or you're not burning as many calories as you think you are.

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2. You think you burn more calories than you actually do

Running to lose weight and boost your metabolism

Just as people underestimate their food intake, they overestimate their physical activity (10).

As part of the 2008 Health Survey for England, adults were asked to recall the physical activity they had done over the previous four weeks. A subsample of adults wore an accelerometer during the week following the survey.

The self-reported data suggested that about 40% of men and 30% of women met the minimum physical activity guidelines, but the accelerometer data told a different story: only 6% of men and 4% of women actually met the recommended physical activity levels.

Overestimating energy expenditure would not be a huge problem if that were all it was, people thinking they burned more calories than they actually did, and constantly celebrating it on Instagram. But people overestimate their energy expenditure while also compensating for those supposedly burned calories by eating more after exercise.

Fenzl et al. demonstrated this in an interesting 2014 study. They took 96 participants and split them into two groups: one group was told they were doing a fat-burning exercise and the other that they were doing an endurance exercise. Once the researchers analyzed all the data, they found that participants burned an average of 96 calories but ate 37% to 96% more calories afterward.

But that's not the only interesting finding

Subjects in the fat-burning group who perceived the workout as stressful and unpleasant consumed more calories afterward than subjects who perceived the exercise as enjoyable. This may be one reason why people in poor physical shape, often those who are also overweight, tend to compensate by eating more after exercise. If the number of calories burned depends on how hard the exercise feels, it's easy to justify eating more.

The number of calories you eat after a workout can also be significantly worsened if you "earn back" the calories burned shown on your smartwatch. Spoiler, you did not burn 1000 calories doing 1 hour of yoga...

There is also a phenomenon known as compensatory behaviors. People unconsciously move less after an intense workout. They take the elevator instead of the stairs, sit and lie down more, etc. That reduces their unconscious physical activity, and therefore the number of calories they burn.

Which brings us to the next point...

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3. You have low NEAT levels

At the beginning of the article, we mentioned non-exercise activity thermogenesis (NEAT). This is the part of your metabolism that includes all movement that is not intentional exercise. While the other components of your metabolism are practically fixed, and there isn't much you can do to change them, NEAT is the one component you can change.

And after lean mass, NEAT levels are the main cause of variation in energy expenditure between individuals. We're talking about variation that can reach 2000 calories per day (11). That's why long-term studies have shown that high NEAT levels prevent weight gain, and people with high NEAT levels generally weigh less.

For example, this study by Shook et al. found that "individuals with low physical activity levels experienced the greatest gains in fat mass of all individuals, resulting in a 1.8 to 3.8 times greater risk of gaining clinically significant amounts of fat mass over a 12-month period".

‍Levine et al. (2005) observed that obese participants sat longer, stood less, and moved less than their leaner counterparts, even though both groups identified themselves as couch potatoes.

The researchers made the following comment:

"If the obese volunteers adopted the NEAT-promoting behavior of their leaner counterparts, they could expend an additional 350 kcal per day.

Over one year, this expenditure alone could lead to a weight loss of about 15 kg, if energy intake remained unchanged"

And Johannsen et al. (2008) found no difference in resting metabolic rate between lean and obese women, but a difference of nearly 400 calories in energy expenditure levels between the two groups.

Other studies have also shown that obese people spend more time doing sedentary activities, such as lying down, sitting, or watching television. (12, 13, 14). So it's not hard to see how low NEAT levels can affect your weight loss.

The average person only does a few hours of intentional exercise per week. And unless you're a professional athlete, exercise will not make a huge difference in your weekly energy expenditure.‍ 3 to 4 days of intentional exercise per week account for only 2% of weekly energy expenditure. A very short amount of time compared to the whole week. Even exercising 5 to 7 days only accounts for 4% of weekly expenditure.

On the other hand, if you increase your daily NEAT levels, you could burn hundreds of calories every day. Over a week, that could add up to thousands of extra calories burned.

Of course, most people reading this have fairly sedentary jobs. But that doesn't mean you can't increase your NEAT. Try to move more throughout the day by alternating between sitting and standing, taking frequent breaks to walk and move, taking the stairs instead of the elevator, pacing with your headset during phone meetings, etc.

Since this article was published, Virginie, one of our Champions, set up a standing desk to boost her metabolism. Action. Reaction.

Over the course of an eight-hour workday, all those little movements that seem insignificant could make you burn hundreds of extra calories.

In both individuals, the energy expended from basal metabolic rate, the thermic effect of food, and physical activity is the same. The difference in their energy expenditure comes entirely from NEAT. And yes, this may only be a hypothesis, but it's not very different from what we actually see in real life.

As we've already explained, variation in resting metabolic rate is only a few hundred calories in either direction, it's certainly not enough to justify a slow metabolism. On the other hand, the huge variations in NEAT explain why some people gain fat more easily than others.

Research on NEAT and fat gain has consistently shown that people who increase their NEAT in response to overfeeding gain less fat than those who do not increase their NEAT as much, or at all (15). Here's why increasing your NEAT is the best thing you can do to speed up fat loss.

Given all of the above, it's not hard to understand why people "think" they have a slow metabolism.

But their metabolism is not the problem.

It's that they:

underestimate how many calories they eat,
overestimate how many calories they burn through exercise,
have extremely low NEAT levels.

Or, in other words: they are not in a caloric deficit, even though they believe they are.

To sum it up: your metabolism is not slow. You simply eat more than you think, overestimate the calories burned through exercise, and have a low activity level (NEAT).

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Genetics play a role in metabolism, but...

Let's take a short break from our usual programming to talk very briefly about genetics. Yes, genetics play a role that can make fat loss harder for some people than for others. One relevant example for this topic is the spendthrift metabolism.

Some people have a spendthrift metabolism: they move more when overfed and see their metabolic rate decrease less quickly during caloric restriction. These people gain less fat than others when overfed and lose fat more quickly when they restrict their calorie intake.

Other people have a thrifty metabolism: they don't move as much when overfed and see their metabolism drop more sharply during caloric restriction. These people gain more fat than others when overfed and lose less fat when they restrict their calorie intake, because they move less.

But our answer will always be the same: so what?

Because the truth is that genes rarely have the power, on their own, to dictate your future.

And despite your genetic predispositions, your behaviors will have the biggest impact on your goals.

A number of studies have shown, for example, that people with the FTO genotype, the gene most often associated with obesity because of its effects on reduced satiety after a meal and stronger appetite-related responses in brain areas when looking at food images, lose weight as expected by changing their lifestyle, for example by controlling their diet and exercising 17, 18, 19, 20.

Speaking of exercise, physical activity, including intentional exercise and NEAT, can minimize or completely eliminate weight gain in people who carry the FTO gene 21, 22, 23.

Echoing the studies above, Galgani and Ravussin examined data from long-term studies on weight gain in the Pima Indians of Arizona, a population with one of the highest obesity prevalence rates in the world, and found that a low BMR contributed only about 30% of weight gain in this population.

That leaves 70 % of weight gain to behavioral and environmental factors. (24).

All of these studies show that your behaviors matter far more than your genes, and that your genes do not dictate your destiny.

Even though resting metabolic rate represents a large part of your metabolism, it is only one component. And it's one you can neither control nor change.

On the other hand, there are things you can control that, despite the genetic inheritance you received, will allow you to make as much progress as possible.

So you have two concrete options:

Choose to blame your genes and use them as an excuse not to try to change.
Put on your champion cape and focus on the things you can control.

In short:

Genetics play a role and can make fat loss harder for some people. However, genetics play only a minor role, and your behaviors will have more influence on your progress

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What you really need to focus on to lose weight

By now, you've understood that we want to talk about the things you can control. Here's how you can actually use them to lose weight sustainably.

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1. Count your calories

Before blaming your failed weight loss on your metabolism, you need to be truly honest about how much food you eat. Download a calorie tracking app and track every bite of food you put in your mouth every day for a week. Once you've recovered from the shock of the truth, keep eating that amount and watch the kilos fly off like magic.

By the way, we've developed our own calorie tracking app, which we make available to all our Champions to support them in their weight loss.

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2. Move more!

We don't think it's controversial to say that we're becoming more and more sedentary as technological progress makes life easier. Which is obviously great, because washing our clothes by hand? We'll pass, thanks very much. But this growing sedentary lifestyle leads to fewer calories burned through daily activity.

While structured exercise is great, everyone should exercise, it doesn't increase energy expenditure as much as people think. However, increasing your activity alongside your weekly workouts can make a real difference. Increasing non-exercise activity can also, to some extent, reduce the drop in NEAT in those with a thrifty metabolism.

By quantifying your activity levels at the start of your diet, for example, 10,000 steps per day, you can consciously ensure consistency in part of your energy expenditure. As you move through your program and notice a reduction in your daily activity, in this case, your step count, you can try to compensate for it.

And let's not forget that increasing your daily activity can allow you to diet on slightly higher calories and thereby improve adherence.

A few ideas to increase your NEAT:

Use your smartphone's activity tracker and try to hit a certain number of steps per day. If you own a Fitbit or a smartwatch, you can use that. But for the love of God, don't eat those calories back. A minimum of 7 000 steps per day is entirely doable for most people, so start there.
Get up from your desk and move for a few minutes every two hours. Tip: drink a ton of water so nature forces you to get up.
If you have a standing desk, alternate between sitting and standing throughout the day.
Plan activities that involve being active, like hiking or playing a sport.
If possible, take public transportation instead of driving to work a few days a week. Not only will you help the environment, but you'll also increase your energy expenditure.

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To sum it all up...

If you're struggling to lose fat, the first thing to do is be very honest about your food intake to make sure you're not eating more than necessary.

Increasing daily activity, NEAT, will also play a huge role in fat loss by increasing the number of calories you burn each day.

We often hear people explain that they can't lose weight even though they eat "almost nothing." The problem is that this perception rarely matches reality. Without intending to mislead anyone, we tend to underestimate what we eat and overestimate what we burn. We don't have a slow metabolism, just a fast appetite.

In most cases, a person's metabolic rate is in line with what would be expected based on their height, weight, age, sex, total muscle mass (FFM), etc. Yes, there are variations in metabolism, and some people may have a slightly slower metabolic rate than others.

But regardless of genetics, anyone looking to sculpt their body and improve their health will have to do the same things as everyone else. A fast metabolism does not exempt people from monitoring their diet or improving the quality of what they eat.

It does not exempt them from doing regular physical activity. It does not make them immune to weight gain if they don't do the above.

The behaviors you need to adopt to make progress do not discriminate. So the more you focus on the things you control, the more progress you'll make. And if you want our opinion, that's a much better way to approach a body transformation.

If this topic speaks to you, we'd love to help you take the next step. For several years, we've been coaching women who often feel like they've "tried everything": diets, downloaded programs, apps, bursts of motivation followed by slipping backward. The problem is almost never a lack of willpower. The problem is that they've been given rules to follow without ever being taught how to understand their body.

In our coaching, we don't just give you a plan to follow. We help you build a method that fits your real life. You learn how to eat without feeling deprived, how to train effectively even with a busy schedule, and how to build a firmer, stronger body without falling into extremes. You're not alone with an impersonal program. You're guided, supported, and coached every step of the way.

If you want to lose fat, get firmer, and regain confidence in your body, you can apply to join our coaching. We'll take the time to analyze your situation, understand what's been holding you back so far, and build a strategy tailored to you.

If your application is accepted, we can work together and transform your approach to training, nutrition, and your relationship with your body.

Maybe in a few months, you'll look back on this moment as the one when everything started.

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Published by Jérémy Loreau, fitness and nutrition coach for women

Online fitness coach for women, Jérémy Loreau.

Since 2015, we have been passionate about helping women who look ordinary achieve an extraordinary body, no matter their age, whether after 40, 50, or 60. Women who, like us in the past, have gotten lost in the maze of conflicting information about weight loss, building muscle, and fitness.

This site is our comeback. We break down persistent myths by providing clear content grounded in the latest scientific advances and our own experimentation. Our goal is to help our readers achieve their body transformation goals effectively and sustainably.

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Before contacting Jérémy, I was overweight. I was still carrying 10 extra kg after my pregnancies. I had been carrying those kilos for 13 years. I tried all kinds of different diets (chronobio, Dukan...) and none of them worked long-term. Honestly, I was really starting to think it was hopeless.

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03 Jun 2026

After trying several programs to get back in shape, I wasn't getting results and, inevitably, I gave up.

I came across Jérémy's website while doing some research, a bit by chance, and I really liked his approach: no diet, no miracle pill, just a science-based method. Despite my apprehension about starting online coaching, I plucked up the courage to book a call with Jérémy. I still wasn't completely sure, but it was going to be the best decision I could make!

I learned a tremendous amount about nutrition and grew to love strength training. After 1 year of coaching, I'm truly very proud of my journey and of my physical AND mental transformation.

Thank you, Jérémy, and your whole team, for your kindness, for this high-quality support, for all the powerful tools you made available, and for everything you taught me.

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Alexandra L

31 May 2026

Despite having a varied athletic background, I was no longer making progress after a difficult ordeal and the effects of menopause. I started coaching in May 2025, I weighed 59kg, and thanks to your method, I lost 11kg of fat mass in 6 months. I also had more difficult moments, moments of doubt, I even wanted to give up, but I kept going.

I understood that progress is built on strength training, recovery, and listening to your body rather than intense cardio and restriction.

Jérémy taught me to look at my body with kindness, to stop being in constant compensation mode, and to understand that making progress is not about punishing yourself, but about building something sustainable with patience above all, and balance. Jérémy also taught me that in nutrition, everything is about balance, consistency, and trusting the process. That you do not make progress by always trying to do more.

I also appreciate his vision of sport, based on health, balance, progress, and respect for the body.

Thank you for your kindness, your listening, and for helping me become the best version of myself.

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29 May 2026

A revelation! Jérémy Loreau helped me achieve remarkable weight loss in 3 months while keeping a toned body.

I was aiming to lose 4 kg and I lost 8. His training, along with the daily food log, helped me become aware of the calorie intake of our foods and meals, all based on scientific facts.

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I've done many fitness programs, on my own and with coaches who promised support that, in the end, wasn't really there... as well as many diets and nutrition reset plans with dietitians...

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Of course, premium coaching may seem costly at first, but it's a lasting and worthwhile investment, the goal really is to help you become independent quickly.

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27 May 2026

Among the many online fitness coaches out there, Jérémy Loreau is a true professional who knows his craft inside and out and knows how to support his clients. Kind, attentive, and focused on the goal each person sets for themselves. Never judgmental, and never guilt-inducing, because he knows the process has to be realistic and sustainable. A very positive experience that truly paid off. A huge THANK YOU to him.

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Sophie LESCURE

26 May 2026

The coaching support offered by Jérémy is remarkably effective. He gives you all the keys to understand the link between nutrition and physical activity, and ultimately achieve balance, well-being, and health.‍

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Isabelle MJ

25 May 2026

It was the impact of menopause on my weight and on my mental health that pushed me to start coaching with Jérémy.

It’s been 2 years now, and I feel better than ever in my body. I’ve achieved results I never thought were possible, and Jérémy’s coaching has fundamentally changed the way I eat.

I’ve lost 10 kgs and I’ve never been hungry. I’m more muscular than I was at 30 and in great shape. But above all, I’ve embraced the power of small steps, of those habits that, repeated every day, make it possible to achieve remarkable results.

Jérémy adapts and offers us tailored exercises, updating them with a more difficult version so we can keep progressing, always with enjoyment. He teaches us to let go of guilt when we make exceptions, because it doesn’t change the trajectory. He is surrounded by a professional and friendly team, just like him. And he has built a supportive community that is truly a pleasure to be part of. You see incredible transformations there!

My decision to get support from him was one of the best I’ve made in recent years. It’s worth accepting the investment in yourself, you discover potential you never knew you had, and you come out stronger both physically and mentally. Thank you again, Jérémy!

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Laetitia ASSIRELLI

24 May 2026

Gina is a sensitive, kind, available, and professional coach, just like Jeremy. As for the "concrete" results, I lost 10 kg in about 5 to 6 months with the program despite menopause, hypothyroidism (Hashimoto's) that wasn't really stabilized, and suspected lipedema. I managed to start enjoying being active, even though I thought I was completely at odds with any form of sport. My relationship with food changed too, less emotional and more mindful. Signing up for this program was one of the best decisions of my life.

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Pascaline Vallée

22 May 2026

10 months ago, I joined Jérémy's program feeling deeply exhausted, both physically and mentally, with the sense that I'd tried everything without ever being able to stick with it over time.

Living with moderate obesity, I tried different methods, diets, fasting, and even electrostimulation, but I always ended up giving up, with more frustration, more guilt, and extra weight gained.

The real wake-up call came when I was diagnosed with severe sleep apnea: my weight gain was no longer just about my appearance or my self-esteem, but also about my health.

With Jérémy, I learned that I could make progress without being perfect, that a transformation journey is not linear, that some periods can be difficult, and that I can slow down or slip up sometimes, without questioning everything.

Today, after 10 months, I've lost 13 kilos: I'm fitting into clothes I couldn't wear anymore, I feel physically stronger, and my workouts are more consistent. A tendonitis I'd been dealing with in my knee has also eased up. :)

The biggest change is this: my relationship with myself and with food. I think I feel more at peace. I accept more difficult moments without feeling guilty, then I refocus on the goal. With Jérémy, I'm building a life balance I can sustain over time.

Over the months, Jérémy has taken a deeply human, kind, and realistic approach: he supports me without judgment, without pressure, while taking my constraints and real life into account, with all its ups and downs. He taught me that I don't have to be perfect, and to accept myself as I am.

Jérémy, I sincerely want to thank you for your support, your listening ear, and all the positive energy you share through the Tribe.

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Edith CADENE

19 May 2026

Hello, I'm 52 years old, and I had been struggling for more than 5 years trying to lose weight. I was exhausting myself doing cardio, Pilates, basically trying a bit of everything, and when it came to food, I thought I was eating well.

Nothing worked, neither my weight nor my shape was changing.

I was starting to tell myself that it was simply too late, that menopause would stop me from getting my old body back, until the day I became interested in Jérémy's profile on social media and took the leap. I booked a phone call with him, and on April 2, 2026, we became a team even though we were thousands of miles apart. I immediately got access to his website, which is a true goldmine of information for relearning how to eat and unlearning all the common misconceptions.

I finally understood my mistakes and changed my habits, and within the very first weeks, my body started to change. The strength training programs are clear and adapt to your schedule, no more endless cardio. He is always very available, encouraging, and adapts our program based on our progress.

Having a coach for both training and nutrition really changes everything.

I highly recommend him to anyone who is fed up with yo-yo dieting, fed up with making efforts for nothing, because his method really works.

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Marion G

18 May 2026

A difference of about 10 kg (weight loss) and a more toned physique.

Not everything was perfect. Sometimes, I didn’t follow the program, and Jérémy helped me let go of the guilt. Those moments are part of the process, what matters is doing your best and sticking with it. Sometimes, I felt like it was pointless, then I looked at the results. I was proud of myself. Other times, I was extremely consistent and it was absolutely on fire.

Before Jérémy, my body was a real obstacle and I didn’t understand why my weight was going up even though “I wasn’t eating that badly.”

After Jérémy, I understood: eating healthy is not the same as fat loss. There are so many factors to take into account, and I learned them by his side.

The real wake-up call? Physically, I was a little chubby, but my fat is distributed fairly well. To me, I wasn’t at the stage of the disease that is obesity. So I thought I was fine. Going through this transformation was just a way to accept my image in the eyes of others.

Then, as I worked with Jérémy, I understood: fat loss, in my case, is a matter of health, not just aesthetics. My goal changed, and so did my mindset. Being able to make informed choices is priceless.

Thank you for everything.

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Annabelle DURIN

17 Apr 2026

Looking for a fitness and nutrition coach for women, I came across Jérémy’s website a bit by chance, and I read it from top to bottom. Won over by Jérémy’s information and approach, I decided to go for it.

Here is my feedback on the experience...

As soon as I signed up, I got access to an extremely well-designed website packed with high-quality information. Already having quite a bit of knowledge about fitness and nutrition, I can assure you that both the quality of the information and the amount of information provided are truly impressive.

Nothing is left to chance. You understand everything, absolutely everything. You know how and why you're doing things, it's truly incredible to have so much information of such high quality.

On top of that, Jérémy’s follow-up is incredibly high quality, your training program is tailored to you and your body type, nothing is left to chance. We are in contact with him whenever we want, and he answers all our questions. The follow-up is simply incredible. For me, his coaching truly adapts to you and your personal needs, we are not just a number among many others.

As for me, I’ve already lost a pants size, so yes, it works! But beyond the aesthetic aspect, there is also an inner transformation happening... regained self-confidence, etc.

And the little cherry on top, you join a supportive community that regularly shares its doubts, its successes, and its little life moments.

I can only recommend Jeremy as a coach. You can go for it with your eyes closed. A huge THANK YOU to the team for everything they do every day.

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Claudine Di Battista

07 Apr 2026

The best decision I made in 2025, and probably in the last 5 years, was starting coaching with Jérémy Loreau.

32 kg gone in 10 months, without medication, miracle products, or surgery.

An intelligent method, a strong community, help when needed, and the method that got me exercising again at 54, with two damaged knees and a tired heart, is perfectly suited to me. I work out at home, with 3 sessions using simple equipment, and I can see the progress, without getting out of breath or bored.

My life has meaning again, and I have my energy back.

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Vanessa SCHLAYEN

19 Mar 2026

Exceptional coaching that changed my view of training and well-being. At 54, I finally found a method that works for the long term. Thanks to Jérémy Loreau's advice, I regained incredible energy and a toned physique (going down several clothing sizes in just a few months).

The program is very comprehensive: the workouts are adapted to my level, and the nutrition side is the key to my success. Jérémy is incredibly supportive, very responsive, and knows how to adapt the coaching in case of physical difficulty so I can stay consistent.

You never feel alone thanks to the serious individualized follow-up and the conversations. It's tailored coaching, human and very structured. I highly recommend it to anyone who wants to take their life back into their own hands with kindness and effectiveness!

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Renée Dugast

17 Mar 2026

15 months of coaching with Jérémy and Gina, 13 kg down, a reshaped figure, solid nutrition and training habits thanks to an excellent course on nutrition and training, and incredibly present, responsive, and caring coaches who support you every day.

Feeling a bit low? They’re there, they boost you back up. An injury, any kind of pain? They’re there, they adapt your training and everything keeps moving smoothly.

It’s the most effective and highest-performing coaching I know, with amazing results. Most importantly, you eat well, I was never hungry. Thank you so much for everything.

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Laure R

17 Mar 2026

I've been coached by Jérémy since January, and it's just incredible. The results I've achieved in less than 3 months are unbelievable to me.

For several years, I couldn't lose weight or transform my body, and despite my efforts, the pounds kept piling on.

Now I've finally broken that vicious cycle and reached a weight I didn't even dare hope for. On top of that, I learned how to build sports routines that do me a lot of good mentally and don't require too much time or too much pain in the effort. I am sincerely delighted with my program with Jérémy.

With him, the difference is that the program is personalized and targeted. It changes everything. I recommend him.

Try it, you don't have much to lose, tell yourself this is the last program you'll try.

Thanks again, Jérémy.

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Del

16 Mar 2026

Very happy I made the decision to contact Jérémy! I had several weight loss experiences in the past, starving myself and doing cardio. Nothing sustainable.

Having been coached by Jérémy for two months, I'm discovering strength training and really enjoying it. I'm eating fewer calories but without any feeling of deprivation. I don't forbid myself any foods and feel no guilt. My body is changing gradually so it can last.

Thank you to Jérémy and the whole team for this high-quality support. I've been given all the keys to transform my lifestyle habits. Thank you for the kindness! It's probably what makes it possible to move forward step by step.

I'm excited to see what the next few months have in store for me!

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Anne V

22 Jan 2026

A wonderful tailored experience and a transformation that went beyond my expectations! I lost almost 10 kilos in 6/7 months without ever feeling like I was making a huge effort.

No frustration, no forbidden foods (yes, yes, fries, raclette, etc., are absolutely allowed), I "just" learned how to properly manage my own energy budgets, calorie intake but also calorie expenditure (no more taking the car for every little thing!), based on my age, lifestyle, and body type.

The training provided is outstanding, and the Championnes community is incredibly freeing and guilt-relieving, always in a good mood. And Gina, my coach, supported me like a princess, always listening, patient, and taking great care of me... A gem ;-)

I gained confidence in my body, and today I feel much more independent when it comes to managing my weight and my health.

Unlike weight-loss programs based on meal boxes (commejaime, etc.), Jérémy makes sure you no longer need him, and in my opinion that's even more important than the number on the scale. Without a doubt, the best investment I've ever made for myself and my health!

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Marcela H

12 Jan 2026

Jérémy... what an incredible encounter! Much more than a coach, he is a mentor, a guide toward well-being and fulfillment. His passion is contagious, he doesn't just support us, he transforms us, pushing us to become the best version of ourselves.

Always looking for new methods to help us, he combines expertise and humanity with a unique approach. Thanks to him, I changed the way I see diets... and I changed my life.
Today, I feel strong, balanced, and free. I eat healthy, I enjoy myself, and I understood that it's all about harmony. Training is now a source of joy, a pillar of my daily life. What a joy it is to feel great and wear whatever you want, without constraints or guilt!

Thank you, Jérémy, for your dedication, your kindness, your patience, your humility, and your professionalism. You are not just a coach, you are a catalyst for change, an inspiration to everyone who crosses your path.

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Emmanuelle Bianchi

10 Jan 2026

Since August 2024, I’ve been coached by Jérémy Loreau, and it has been a real revelation. Before meeting him, I spent two years stuck despite the help of nutritionists and other fitness coaches. I was even told that as I was approaching 40, I had to accept it: my body would never change again.

Jérémy proved otherwise. By following his advice and his method, I finally saw real results where everyone else had failed.

The journey isn’t always linear: I had moments of doubt, periods when my weight stalled, or when I struggled to see my own progress in the mirror. But Jérémy was always there to explain how the body and nutrition work. Understanding what you’re doing changes your whole approach.

Today, my physical goal is within sight, but it’s my mindset that has changed the most. I regained my confidence. I no longer let the numbers get me down. I’ve become positive, and I don’t give up anymore.

If you think it’s “too late” or that you’ve tried everything, trust Jérémy. He doesn’t just give you a program, he teaches you how to succeed.

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Anne claire Blanchot

10 Dec 2025

A great experience thanks to discovering coaching with Jérémy Loreau, with a specific training program and a nutrition program put in place for each person, and without pressure! Gina has been coaching me for 4 months now, and I’m down almost 7 kilos, without frustration, and my body is finally reshaping. I can only recommend Jérémy and his coaches for helping us every day so we can regain a toned body and feel good in our own skin again.

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Marie L

25 Nov 2025

Finally, a truly personalized program! As for me, I was supported by Gina, an incredibly responsive coach with XXL kindness and warmth, who always tries to find tips, advice, or encouraging words! She went through exactly the same stages, felt the same doubts, celebrated the same small and big victories, and her experience is invaluable. She explains everything gently to help each person make progress.The "training" is very informative but also very accessible, in fact, you need to go back to the basics and take your time to absorb the essential concepts, and Jérémy and Gina are constantly there whenever questions come up. 2 words are now rooted in my life: ROUTINE and PATIENCE because they are the keys to succeeding with this program. That's why it's 5 stars!

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Virginie Mettetal

18 Nov 2025

Jérémy has been coaching me for 9 months now, and he has completely transformed my daily life. I quickly lost 7 kilos, without any frustration.My physical transformation is continuing thanks to personalized, effective, high-quality strength training sessions.But beyond the physical changes, it’s a real inner transformation. I’ve learned to adopt a sustainable lifestyle, because being coached by Jérémy is much more than coaching, it’s real education. His support is invaluable: kind, professional, and deeply human.Thank you, Jérémy, for everything you’ve brought into my life.

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Lauren Valeggio

11 Nov 2025

I chose to start coaching after gradual weight gain that was worrying me. Despite that, the professionals I saw did not take me seriously, since my BMI was considered "normal." I was often told that "after 40, that's completely common." And yet, deep down, I knew something was wrong. I'm one of those people who prefer to listen to their own feelings rather than blindly trust conventional narratives.

That is where Jérémy made all the difference. He was the only one who truly listened to me, understood what I was going through, and supported me without judgment. He knew how to adapt his coaching to my needs, taking my physical limitations into account, especially those related to a herniated disc.

Thanks to him, I discovered that a so-called "healthy" diet is not necessarily a diet that is right for you. I learned to better understand my nutritional intake, not through restriction, but in order to nourish my body in a more accurate and balanced way.

I also got back into training with enjoyment, through personalized workouts that respect my pace and help me make progress without pain.

Today, Jérémy is part of my daily life. His advice and his words help me stay the course, remain kind to myself, and recenter after a slipup or an unexpected event, without guilt.

I clearly understood that what matters most is not a number on the scale, but the sense of well-being you feel every day: more energy, more confidence, more harmony. Taking care of yourself is a journey, not a destination, and every step counts.

Thank you so much, Jérémy, for your precious support, your patience, and your presence. I am deeply grateful to you.

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Rachel Paul

07 Nov 2025

I’m very happy to have met Jeremy: he’s a very caring coach who helped me become my best self... I only wish I had met him sooner. Beyond a method, it’s a philosophy of life. It works, the physical results are there, and you make peace with food... In short, all good.

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Justine

06 Nov 2025

I had never worked with a coach before reaching out to Jérémy, 6 months ago, after two back-to-back pregnancies, a lot of weight gained and then lost very quickly, but with major muscle loss, and along with that my self-esteem, my confidence, my physical reflection, and my judgment of this body, which was obviously only bringing to light a deeper inner unhappiness that had settled in and surely intensified over the years, a kind of abandonment of myself. One morning, crying as I looked at myself, that was the wake-up moment. I searched online for "best sports coach comparison", I saw Jérémy Loreau, and intuition made me choose... I immediately visited his website and then.... the before-and-after photos, come on, I took my chance, I went for it. He opened his heart to me, and I really do mean heart, because he is someone who will give to you until you know how to find your way again by yourself. Putting into words what has happened inside me since I started this journey feels impossible, it's so deep, and every day I keep discovering a little more about myself, about true self-love, the kind that does not judge, that observes with complete neutrality and carries us toward the freedom to Be. I am talking here about an inner transformation more than a physical one. Here is a glimpse of what coaching with Jérémy can bring you, the opportunity to look deep within yourself, and to strengthen or rebuild your foundations, in short, to give birth to a new version of yourself, stronger than ever, with the tools to be autonomous FOR LIFE.

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Axelle Franche

06 Nov 2025

I dreamed of it, and Jérémy made it happen!

How can I describe the incredible life-changing experience of meeting Jérémy, a coach who is educational, kind, and always listening?
The ideal coach, really!

I’ve never exactly been naturally slim, but I have to admit I really went off track in recent years, gaining 20 kg in 5 years without managing to turn things around.
Despite my various attempts, cardio, diet support, EMS electrostimulation classes, and even "good resolutions", none of them worked.
So in the end, I had more or less resigned myself and accepted it: it was too late to change, and I would just live with the consequences of letting myself go for the rest of my life, dissatisfied...

Then, this summer, came the wake-up moment: I couldn’t keep up with my sons and my husband or fully enjoy family activities.
Determined to change the course of things and stop suffering through it without reacting, I clearly identified what I needed: support from someone able to help me both nutritionally and physically.

So I typed "sports and nutrition coach" into my browser’s search bar and happened to come across Jérémy’s website, which both intrigued and captivated me.
The transformations shown felt almost unreal to me, real or fake?
After some hesitation, I finally took the leap and clicked "APPLY" to schedule my intro video call.
And I’m really glad I did!

Today, almost 2 months later, I can now say that applying was the best decision I’ve made to take care of myself and my health for the rest of my life.

Far from cookie-cutter programs and conventional wisdom that people follow without thinking, Jérémy’s coaching is serious, supportive guidance that puts the emphasis on learning day after day, the program starts with educational sessions/videos covering the basics of nutrition and physiology, and where you become the driver of your physical transformation, but also your mental transformation.

Understanding what you’re doing and why you’re doing it gives meaning to the process and helps you move forward with peace of mind.

Little by little, it all adds up!
You don’t need to be a high-level athlete or an amazing cook.
It’s possible to start humbly, to avoid getting discouraged by unreachable goals, and then improve a little every day.
Jérémy adapts to each woman’s goals and constraints without ever judging.
He’s an amazing coach, always full of good advice, who guides each woman at her own pace toward the best version of herself.
His teaching style, his support, and his ultra-complete dedicated app combining nutrition tracking, workouts, measurable progress, but also visual progress, evaluation photos, are the keys to success.
I’ve come farther in 2 months than in several years of effort without lasting results.

A huge thank you to you, Jérémy, for helping me regain confidence in myself, for helping me understand that nothing is ever truly lost, and that through learning, consistency in imperfection, and tailored, supportive guidance, with a great coach and his team, it’s possible to become "1% better every day" by taking charge of your well-being and your health, today and for the future!

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M PG

02 Nov 2025

I reached out to Jérémy after gaining weight following a thyroidectomy, combined with the onset of menopause. I was stuck in limiting beliefs, convinced, after reading many testimonials from women in my situation, that it was almost impossible to lose weight after that kind of surgery and with menopause.

I felt uncomfortable in my body and unable to seriously take control again. Thanks to Jérémy, I learned how to use the app intelligently and manage my calories and macros day to day. I realized just how much of a calorie surplus I was in without even noticing it. I wasn’t eating that much, and yet my little handfuls of hazelnuts were ruining all my efforts.

Today, I enjoy going to the gym to build muscle and seeing the results come in. Jérémy is a motivating, kind coach who is always there to support and encourage. In barely one month, I’ve already lost 4 kilos! I feel so much better, fitter, and motivated to go all the way and get back to a body I feel good in.

A huge thank you to you, Jérémy, for your support and your energy!

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Far more than an online fitness coach, Jérémy provides unwavering support that women cannot find in impersonal body transformation programs.

Jérémy guides you through your body transformation, helping you rebuild your self-confidence. A more harmonious body, with a calmer mind.

Between tailored expertise and personalized support to change your body during menopause, Jérémy Loreau now stands out as one of the leading fitness and nutrition coaches in the field.

When it comes to the question of how to get a toned female body, Jérémy Loreau now seems to have found an effective solution, combining tailored training advice with personalized nutrition support, without deprivation.

Jérémy Loreau offers healthy, personalized coaching designed especially for women over 40, to help them get back to feeling good in their own skin.

Jérémy Loreau's main goal is above all to pass on his knowledge to his Champions, as he calls them, most of whom are women over 40 who have been told it was too late for them to feel good in their bodies. Jérémy proves that it is absolutely possible to achieve a successful body transformation.

A method built on values of kindness and well-being. In just 8 years, Jérémy has become an expert coach in women's body transformation, recognized by his peers. Make no mistake, beneath this muscular body covered in tattoos from head to toe lies an extraordinary journey and a heart of gold.

Jérémy's mission is to help women transform physically and psychologically. Committed to our clients' well-being, we support them every day so they can rebuild their self-confidence.

Jérémy's dedication to his clients is unmatched. His professionalism, combined with his empathy and understanding of the body transformation process, allows them to overcome obstacles with determination and stay motivated throughout the process.