10 Proven weight loss tips!
There is always someone on the internet or down the local pub who is trying to say they have found an easy way to get rid of the stubborn fat that you can’t seem to shift, usually something ridiculous that they have seen someone selling like a fat loss mist (water in a bottle) or some electronic shaking pads that ‘stimulate your muscles’ - absolute bo**ocks.
Anyway after being doing this for the best part of 10 years I have created a list of the ‘easiest’ weight loss strategies for you to implement into your day to day life that will help you shift some weight!
Get some steps in - this doesn’t have to be 10000 per day but it does need to be a little more than you did last week. Any opportunity to get a few extra steps in will increase your calorie expenditure, parking a little further away from work or the shop, going out for a walk on your lunch break if possible will both encourage more steps.
Increase your protein intake - By increasing your protein you will naturally feel fuller (satisfied satiety level) meaning you will eat less, not to mention your body burns more calories processing protein than it does any other nutrient.
Load your plate with veggies - If you feel like you need more food on your plate at meal times, load it with veggies. Preferably some dark green cruciferous veg - kale, broccoli etc. The return on calories for the amount of veg you can eat is a pretty good one.
Reduce portion size - Ironically just under the fact I have told you to load up on veggies, but carbohydrates and protein are both 4 calories for every 1 gram that you have, however it is very easy to overeat on carbohydrates such as rice/pasta/potatoes, so if you think this could be an issue replace some of the portion of carbohydrates with some more veg. Don’t just cut it out completely of course as we do need carbohydrates, but maybe not as many as you are currently consuming if you are not losing weight?
Never miss a monday - Whether this be your monday morning workout or the healthy breakfast you have planned, never miss a monday. Don’t ever wait until monday to start but certainly don’t miss the monday either. A perfect way to kickstart your week in the right way and get on the right path to improvement.
If you can’t get to the gym, try another form of exercise - You don’t need to do every workout in the gym, getting out for a walk with the kids/dog or going out on your bike will all contribute to increasing your energy expenditure which will put you in a calorie deficit (alongside a balanced diet). However this isn’t taking anything away from the fact you need to do resistance training.
Do resistance training a minimum of 2-3 times per week - Depending on your ability and experience level you should be doing at least 2-3 resistance training sessions per week, this can be in the form of a ‘high quality’ gym class using weights (not legs, bums and tums or pump at your commercial gyms) or if you are happy training alone or with a friend you could follow a programme set by a personal trainer. Any form of training you do should be based around progressive overload, if you are not sure what that is, drop me a message ;)
Count your calories - This isn’t always the most popular but is certainly the one way to guarantee you will lose weight. Seeing what is in everything you eat and drink is only going to help you get towards your goal, for example I didn’t know a sticky toffee pudding had upwards of 750 calories in, I had convinced myself it was around 400. You do not have to become obsessed with this but it is a good way to see where you are going right and wrong.
Track progress/calories over a longer period (weekly rather than daily) - The amount of fluctuations that occur daily in our bodies is insane, and unfortunately we are not very good with being rationale especially when it comes to us eating a big plate of food and seeing the scales have gone up 1lb. Instead of understanding it was probably the food we just ate we believe that we have suddenly gained 1lb of fat. Whereas if you allow yourself a little bit of leeway over the space of a week you are more likely to be successful as you can claw back any calories you may have gone over slightly on one of the days.
Stop listening to shi**y ‘fitness influencers’ - If someone has your best interest at heart and a product is that good they shouldn’t need to be paid to advertise it. You will on posts ‘paid partnership’ which basically means the person is being paid to say whatever the company wants, or if you see someone that says ‘this fat burning tablet it insane, get yours but use code DAVE10 to get 10% off’, this means ‘Dave’ is going to get a cut of your money, so Dave is being a d**k and is going to financially gain from you buying it whether it works for you or not.
If you are trying to lose weight:
Eat a little less
Move a little more
Enjoy life
If you would like any help or have any questions get in touch with the button below!!