The D8 6 Phase Fat Loss Ladder: How Adelaide adults lose 4–6 kg without another crash diet

Neven Antic • February 5, 2026

Most adults we meet at D8 don’t need another extreme diet.


They already know how to starve themselves for 4 weeks. The problem is:

  • Weight piles back on
  • Energy crashes
  • Life gets in the way


So we built the D8 6 Phase Fat Loss Ladder and our nutrition coaching in Adelaide to help Adelaide adults lose 4–6 kg in 12 weeks without another crash.

Why a “ladder” and not a “challenge”?

Squatting to depth at d8 training

Instead of overhauling everything at once, we climb one rung at a time.


Each phase focuses on one realistic upgrade for busy people, while we keep your strength training consistent.


The 6 phases (big picture)


Details are tailored to you, but the flow looks like:

  • Foundation:
Lock in consistent meal times and basic protein each day.
  • Food quality:
Shift more meals towards real, minimally processed foods.
  • Portions:
Simple portion guidelines so you’re not weighing every gram.
  • Environment:
Tidy up your pantry, fridge and “trigger” foods.
  • Weekday rhythm:
Get Mon–Fri on autopilot so weekends don’t undo everything.
  • Maintenance:
Learn how to keep 3–5 key habits running long term.

We combine this with:

  • 2–3 strength sessions per week
  • Weekly check ins and accountability if you’re in our coaching program

What results look like

Personal Training at d8

For most adults who:

  • Train 2–3x per week
  • Follow the habit ladder
  • Engage with accountability

We commonly see:

  • 4–6 kg loss in 12 weeks
  • Clothes fitting better
  • Less “all or nothing” thinking around food

The biggest win is leaving with habits you can actually keep.

Want a simple, structured fat loss plan?

If you’re sick of starting over with food and want a clear 12 week path with weight loss nutrition coaching Adelaide locals can trust:

  • Book a free Nutrition Game Plan Call HERE 



We’ll look at your current habits and decide whether the 12 Week Nutrition & Habits Accelerator or a shorter 4 Week Real Food Reset is the better starting point for you.

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