Quick weight loss – or Long term Fat loss?
I guess you want both: Weight loss is easy, Fat loss takes a bit more patience and adherence to quality eating and exercise. But it is possible for everyone to lose weight and be healthy
No one sets out to get fat or put on weight. You gained weight over a long period on time, as you get older the hormones in the body change, the way you body processes food has change (metabolic rate)
‘Quick weight loss’ = quicker weight gain after the diet, your approach needs to long term, a diet that build good habits, and not a diet focused on rapid weight loss
So how fast should I be losing weight!? This depends on how much fat/weigh you have to lose. The higher your starting levels of body fat, the faster you can expect to lose, equally, the leaner you start, a slower rate of loss will be best to minimise muscle and strength loss.
With that in mind: set fat loss targets between 0.5 – 1% of your total body weight per week. The benefit of using percentages is the rate of loss automatically scales with your body weight.
Remind Yourself.. in order of importance
- We are on a calorie focused plan
- Good protein
- Carbs & Fats
- Strength and Fitness Training.. Bootcamps
- at work
- at home
- 45-60mins exercise every day.. YES
- Stop being a moaner!
- use your apps on your phone or smart watches.. 10,000 steps is minimum.. for a work day.. get up and walk about!
- No your’e not gonna starve
- NO more excuse.. ‘I’ve got a slow Metabolism’ or ‘I just can’t lose weight’.. ENOUGH! stop!
- Stop Moaning! SIGN UP
Is this Bad for me
- Sugar, keep it low! in terms of ‘carbs of which sugars’
- diet cokes/muller lights etc.. There no nutrition, but likewise on calories in a diet coke.. But still no a great choice
- Tea and Coffee.. Coffee can suppress an appetite, its a natural stimulant.. don’t over use it 3-5 cups per day
- Increase your Fibre intake – Foods high in fibre, such as vegetables and whole-grains, help stretch out the stomach and signal to the brain that you’re full. Fibre also tends to slow down digestion – when you add in fibre to your meals, the rate at which the body digests the food takes longer. The longer this food sits in your stomach the fuller you’ll feel.
- A regular daily Meal plan – Hunger hormones controls when you get hungry. Fortunately, these hormone can also be ‘trained’. Training yourself to eat at set times will keep your hormone in balance – you’ll get hungry at similar times in the day – this will reduce the risk of falling off plan.
- Don’t be overly restrictive with your diet – What happens if I tell you that you can’t have something? You’re more likely to want that thing, right? eat the foods YOU enjoy.. with in the boundaries of the Calorie