A Psychological Perspective Featuring Tiron Wickramasinghe
01
With over 20 years of experience, Tiron Wickramasinghe has dedicated his career to transforming lives, from elite athletes and celebrities to everyday individuals. His work spans guiding those with multiple injuries toward regaining mobility and fitness, enhancing the on-screen presence of public figures, and elevating the health and stamina of busy professionals. More than just physical training and nutrition, Tiron empowers his clients to embrace sustainable lifestyle changes that continue long after the sessions end.
Tiron is the visionary behind Project T — a six-week personalized body transformation program designed to help clients achieve remarkable physical and mental results. He has inspired countless individuals to embrace fitness as a lifelong pursuit, using his work with prominent figures to raise awareness about the benefits of holistic health. His mission is to help the wider community recognize the importance of building both a healthy body and mind; a transformation that extends beyond the gym.
Too often, we take our health for granted, until it’s gone. True transformation starts with understanding what genuinely benefits our well-being and making informed choices based on accurate, reliable knowledge. In this Raise The Bar feature, we take a closer look at common fat loss myths, and how psychology, more than just diet and training, holds the key to meaningful, lasting change.
02
Understanding Fat Loss vs. Weight Loss
Unlike general weight loss, which refers to a reduction in total body mass (fat, muscle, and water), fat loss specifically targets body fat while preserving lean muscle mass, leading to improved body composition and overall health. Losing weight by shedding water or muscle may lower the number on the scale, but it doesn’t always improve your appearance or well-being. Fat loss, on the other hand, has a greater impact on performance, health, and how you feel day-to-day. Many believe the key to fat loss is cutting carbs, lowering calories, or doing endless cardio. But in reality, the foundation of lasting fat loss is psychological. It’s not just about what you eat or how you train; it’s about changing how you think.
Let’s break down some of the most common fat loss myths, and the truths behind them.
03
Common Fat Loss Myths: Debunked
“I Just Need More Motivation.”
Truth: Motivation is unreliable. The brain favours routine, and resists change.
Solution: Build systems that automate healthy habits, reminders, routines, and structures that require minimal willpower.
“I’ll Start When I’m Less Stressed.”
Truth: Stress is constant. Waiting only fuels procrastination. Chronic stress also increases fat storage, particularly around the abdomen due to cortisol.
Solution: Reframe stress as a signal for action. Exercise can be therapeutic, not just another task.
“If I Slip Up, I’ve Failed.”
Truth: This is classic all-or-nothing thinking. One bad meal doesn’t undo your progress.
Solution: Focus on consistency over perfection. Flexibility is key for sustainability.
“I Just Lack Willpower.”
Truth: Willpower is limited. The real issue is identity. If you don’t believe you’re someone who values health, your brain will sabotage you.
Solution: Shift your identity. Say, “I’m becoming someone who values health,” instead of “I’m trying to lose weight.” Behaviour follows belief.
04
Final Thoughts
Losing fat isn’t just about eating less and moving more. It requires a shift in mindset, rewiring your beliefs, identity, and daily behaviours. When you change how you think, you transform how you live. That’s when fat loss becomes not just a goal, but a sustainable lifestyle.
“I’ll Be Happy Once I Lose the Weight.”
Truth: Emotional struggles aren’t solved by physical changes. Chasing weight loss to fix internal issues often leads to disappointment.
Solution: Address your emotional connection with food and your body. Cultivate self-respect, gratitude, and purpose throughout the journey, not just at the end.
“Cardio Is Essential for Fat Loss.”
Truth: Fat loss comes from a calorie deficit.
Solution: Strength training, walking, and a nutritious diet are just as effective, if not more, than excessive cardio for long-term results.
“All Carbs Are Bad.”
Truth: Overeating any macronutrient causes weight gain.
Solution: Complex carbs like fruits, vegetables, and oats are essential for energy and performance.
“You Must Eat Every 2-3 Hours.”
Truth: Meal timing has minimal impact on metabolism.
Solution: What matters is your total daily intake and macronutrient balance, not how often you eat.
“You Should Eliminate Entire Food Groups.”
Truth: Unless you have allergies or sensitivities, restriction is rarely sustainable.
Solution: Moderation and balance are key for long-term success.
“Eating After 6 PM Causes Weight Gain.”
Truth: Calories don’t tell time. Eating late only leads to weight gain if you exceed your daily caloric needs.
Solution: Track your total intake and focus on the quality of your food.
“Eating Clean Automatically Leads to Fat Loss.”
Truth: Even healthy foods can lead to weight gain if overconsumed.
Solution: Portion control and energy balance still matter, even when eating nutritious foods.
