Performance vs. Fat Loss: Can You Focus on Both?

By Coach Laura – The Nourishment Academy

You’ve set a big goal: maybe it’s Battle Cancer, maybe it’s a barbell PB.

But at the same time, you’re also thinking: “I’d still like to drop a bit of weight.”

You’re not alone.

Many women at TNA are juggling two goals:

🔥 Getting leaner

🔥 Getting stronger

And while both are valid, they pull your body in very different directions.

So, can you do both at once? Yes, but not without compromise.

Let’s break it down...

🎯 What Fat Loss & Performance Really Mean

Fat loss requires eating fewer calories than your body uses (a deficit).

Performance requires fuel, recovery, and rest to lift heavy, move fast, and feel good doing it.

Trying to pursue both will stretch your recovery, challenge your energy, and mess with your expectations if you’re not careful.

⚖️ Can You Train for Performance While in a Deficit?

Yes, but it’s not easy.

Here’s what might happen if you’re training hard while eating less:

• You’ll recover more slowly

• You’ll feel more tired during sessions

• You might lift lighter or lose a bit of strength

And that’s okay, if your goal is fat loss right now. But if you’re trying to hit big performance goals, you might need to give your body more fuel to get there.

🤔 Questions to Ask Yourself

• What matters more to me right now: fat loss or peak performance?

• Can I stay in a small deficit and still eat enough to recover well?

• Am I willing to adjust my expectations for strength or progress short term?

This isn’t about choosing one forever.

It’s about choosing where to put your focus right now.

🍽️ Why You’re Hungrier (and What to Do)

Ever leave the gym and suddenly feel ravenous?

That “I could eat everything in sight” moment? It’s not just you.

When you train harder, your body asks for more. That’s normal.

But if you’re not prepared, it can feel like you’ve “lost control” around food.

What’s driving that hunger:

• Higher training output

• Missed fuelling earlier in the day

• Lack of recovery

• Going too long without food

• Restrictive thinking that backfires later

🧠 Your Mindset Matters

A study showed that people who thought they’d eaten less during a meal ended up eating more later in the day, even when the actual meal was the same.

That’s the power of perceived restriction. If you feel deprived, your brain will keep nudging you to eat. This is why “just eat less” doesn’t always work long-term.

Sometimes, eating a bit more at meals (and actually feeling satisfied) helps reduce overeating later.

✅ How to Stay on Track (Without Losing Your Mind)

• Eat slightly more on training days - this helps prevent that “bottomless pit” feeling

• Plan a post-workout meal/snack ahead of time

• Increase portions or add a snack if your output is higher

• Don’t wait until you’re starving - extreme hunger = reactive decisions

• Focus on sleep, hydration & recovery - they support fat loss AND performance

🏋️‍♀️ Will I Gain Weight if I Eat More?

Maybe on the scale, but not necessarily in fat.

You might see temporary weight fluctuations due to:

• Muscle soreness

• Water retention

• More carb storage (which holds water)

• Hormones or digestion

None of these mean you’re going backwards.

They mean your body is adapting and doing its job.

💪 What Happens to Strength in a Deficit?

You may notice:

• Less muscle gain

• Slight drops in strength

• Workouts feeling harder

But don’t confuse progress with perfection.

Progress might be:

• Better technique

• Consistency

• Smarter recovery

• Fewer missed sessions

🧩 Training for Battle Cancer and Managing Fat Loss?

You can do both, but it requires intention. Try:

• Taking a short break from your deficit the week before the event

• Eating at maintenance during your heaviest training weeks

• Prioritising protein, carbs and whole foods

• Sleeping and resting like it’s part of your training (because it is)

• Talking to your coach if things feel off

💜 The Bottom Line

You’re asking a lot from your body right now, and that’s okay.

Fat loss is a long game. Performance is a process.

Neither are linear. Both are valid.

Some weeks you’ll feel tired.

Some days you’ll feel unstoppable.

Don’t fear fuelling your body.

Trust yourself. Trust the work.

And remember, you don’t need to shrink to be proud of what you’re doing.

If you’re unsure whether to stay in a deficit or shift to maintenance while training for Battle Cancer, chat to your coach.

We’ll help you strike the right balance, for your body, your goals, and your lifestyle.