We now live in a world where we want quick fixes for everything and this is no different when it comes to weight loss. This high demand for quick fixes has made it very easy for marketers in the fitness industry to sale you useless training programmes and equipment.
How many times have you scrolled through your social media and seen posts from influencers and even personal trainers trying to sale you the dream.
‘Do this exercise every day to burn that fat from your stomach’
‘Six-pack in six weeks with this amazing ab workout’
‘Save my HIIT Workout and burn fat in just 15 minutes’
These are just some of the bullsh#%t posts I see on a regular basis and that’s not even including some of the crazy equipment for sale………..
Personally I feel that all this misinformation we are provided with on a daily basis has a big part to play with why so many people find it hard to lose weight.
The two key components for weight loss are adherence and consistency. Yeah I know this doesn’t sound as sexy as ’20 minute bikini ready HIIT workout’, but one will deliver results, as the other one will just leave you disappointed and looking for the next quick fix.
Luckily we don’t have to keep guessing what routine we should follow or next piece of exercise equipment to buy because we know from substantial research that weight loss is achieved by one main factor….Calorie Deficit.
What is calorie deficit?
We all require a different amount of calories just to be alive and maintain our current weight, known as BMR (basal metabolic rate). A calorie deficit is created by eating less calories than your body requires to maintain your current weight.
What else is important for weight loss?
N.E.A.T: Non-Exercise Activity Thermogenesis is essentially a posh phrase for describing any energy you use that does not include, sleeping, eating and exercise. It can range from simple things like standing and fidgeting to moving about. By initially consciously increasing these types of activities they will then become the norm and have a big role in your weight loss journey. For instance, stand on the train instead of sitting, park further away from your work so you have to walk. If your working from home deliberately leave your drink and food away from your office, so every time you want something to eat or drink you have to get up and walk away from your desk.
Exercise: By increasing your exercise levels, simply by increasing your steps or going on your bike, you will burn more calories helping to increase your calorie deficit.
Resistance Training: Following a structured weight lifting programme will not only help you to burn more calories but it will also prevent your body from breaking down muscle for fuel and even increase your muscle mass.
Protein: Reduced appetite, better bone health, burn more calories and reduce muscle loss are four key benefits of consuming a high protein diet.
So lets get back to those original two key components…..
What do I mean by adherence and consistency?
Often weight loss can be achieved fairly easy short term but when it comes to long term the same can not be said. This is why adherence to your weight loss programme is so important. The best diet and exercise programmes for you to follow is the ones you can easily maintain over a long period of time whilst still living your life.
If you can consistently maintain a calorie deficit and increase your activity level you will see positive maintainable results.
Think of it like money and imagine you have £10 to spend every day. If you spent just £9 of your £10 pound budget each day saving £1, by the end of the week you will have saved £7. This may not seem a lot, but if you do this every week we then times this by 52 weeks and by the end of the year you will have saved £364.
Very small positive changes to your health and wellbeing repeated over a long period of time produces major results!
Would you like help to achieve your health and fitness goals?
I offer so much more than just a personal training session because I give my clients the knowledge and confidence to be able to continue their exercise and nutritional journey for the long term. Check out my Prices & Packages.
Kommentare