Weight Loss Made Simple…
Everyone has a general idea on what to do re weight loss, eat less, move more…but do you have a plan! My best tips for getting you real results in 2018!
No one said that going it alone is easy…but it can be done. No Personal Trainer, No Dietitian, No Joe Wicks books…no problem. We’ve helped literally hundreds of people successfully lose weight and get in great shape over the past 20 or so years. Follow each step and you’ll have a much greater chance of losing weight and keeping it off.
1) Be clear on your goals, but be realistic. Aiming to lose 20 lbs per month, every month is both unrealistic and hazardous. Remember that you can safely lose 1-2 lbs of body fat per week.
2) Get an accountability partner. Someone who you can confide in, tell them your goals. Each week update them on your progress, your problems and your challenges. Hopefully they will hold you accountable.
3) Don’t throw away the scales…get better scales. Tanita scales are the industry leader in scales which tell you your overall body stats eg body fat %, hydration levels etc. By keeping track of progress you can adjust exercise levels and food intake accordingly.
4) Embrace technology!!! Download the MyFitnessPal App…its free. Buy a tracker watch, count calories burnt and steps taken, log it in to the App. This keeps you accountable to yourself.
5) Balance your Macronutrients and have a small calorie defecit. Look at the picture below, look at what Somatotype you are. Rememer, most of us are a mixture of 2 of the Somatotypes however they act as a great starting point. This is how your daily intake should look:
Ectomorphs (very lean…think Mo Farah) aim to consume approximately 25% Protein, 55% Carbohydrate and 20% Fat per day.
Mesomorphs (Lean Muscular…think Jessica Ennis) aim to consume approximately 30% Protein, 40% Carbohydrate and 30% Fat per day.
Endomorphs (Broad & thick set…think Mike Tyson) aim to consume approximately 35% Protein, 25% Carbohydrate and 40% Fat per day.
…how do you do this…simply enter your respective values in to the MyFitnessPal App, then track what you eat in the correct quantity. Balance as closely as possible, obviously with a 250-500 calorie deficit per day if you wish to lose weight.
6) Drink 300-500ml of water 20 minutes before each meal. This will ensure that dehydration isn’t the cause of what you may think is excessive hunger. If you are worried about excessive urination, try adding a pinch of coarse grey celtic sea salt to each glass. It contains 83 trace minerals which help you to retain hydration. Avoid table salt due to its known association with raised blood pressure. Water should be clean, preferably bottled, if not filtered.
7) Eat to only 80% full. When you feel satisfied, push your plate away, don’t feel obliged to eat it all. If you have to clean your plate, buy a smaller plate. Getting a grip on portion sizes from the very start helps you to get in touch with your hunger and satiety hormones. Over time as you become more cued in to your bodies needs, your appetite will reduce.
8) Eat Organic as much as is possible. Organic produce contains less toxicity, less pesticides, herbicides, fungicides, as well as meat containing less (sometimes zero) antibiotics. All of the listed can disrupt hormones, contributing to weight gain. Also, organic produce contains more vitamins and minerals (Micro Nutrients). Sometimes when hungry, our body is actually asking us to eat to consume micro nutrients, especially during winter months when our immune system is under increased stress.
9) Exercise. By hook or crook, try to exercise or at least be more active. Find an activity that you enjoy, or can tolerate. Be safe, if you haven’t exercised for a while and you are over 35, getting a health check is advisable. A posture screen may also be of benefit.
Many people jump on cardiovascular exercise such as running as a means to get fit, only to become injured a short way down the line. In many cases 21st century lifestyles are simply not conducive to good running. Sitting down for many hours per day greatly affects our posture thus making it challenging for the body to appropriately dissipate ground contact forces when running. For corrective exercise and/or posture tweaks, seek help from a qualified CHEK practitioner. https://www.mask-pt.com
Aim to walk 5000 – 10,000 steps per day. If challenging, start at 1000 and increase by 1000 every week. By week 5 you will be aiming for 5000 steps per day which is awesome.
10) Give up giving up! The main habit to kick is the habit of giving up! It’s never too late to become the person that you were meant to be. I certainly believe this. If you have a bad weekend and put on 5 lbs…that’s not great news, but neither is it a reason to quit. Pick yourself up, get back on the horse and try, try, try again. YOU REALLY ARE WORTH IT!!!
Following the 10 steps won’t guarantee success but they do make the chances of success more likely. It’s not easy, times will be tough but from my own experiences as a morbidly obese teenager…I can testify that it is totally worth every ounce of effort.
If I can be of any further help…Just ask! Book a FREE Consultation
Simply awesome!!! : )
