As a trainer/coach, one of the most asked question I hear is ‘how do I lose weight and fat?’ It’s not surprising that this is the number one question, seeing that each year the statistics show that the western world in drowning in an obesity epidemic, and seeing it’s part of my job to morally and ethically help stem the tide of this crisis. In this article I will provides the reader with a few basic and relevant points to think about to help combat the problem.
1- Understand that your body weight and bodyfat gain was not an overnight accident, so you need to be patient in the process of trying to remove the excess weight and fat you have accumulate over time. We live in a society where everyone wants the result yesterday; unfortunately when it comes to weight/fatloss you need to start playing the long game in order to get the result you want in the first place and then maintain it at that level.
2- You will need to approach a lot of changes from a behavioural, social and physiological aspect when it comes to making the changes that will be needed for the long term. Plus getting some sound nutritional knowledge backed up by science for your long term changes. It takes more than me just saying go away eat less and move more, as chances are you have tried that previously and failed due to lack of guidance and knowledge.
3- Ensure you are in a negative energy balance, the energy (food) you eat must be less than the energy you expend, that right there is the basis of weight/fat loss. Some of the simplest ways to track your daily calorie intake is to record what you eat on a daily basis for a few weeks by way of a food log, taking photograph of what you eat or the use of a fitness app that track food intake/calories. Then look at the total calories you consume daily and weekly and try to reduce your intake gradually over the weeks so you will be in negative energy expenditure – this will lead to weight loss over time and be more sustainable.
4- Make a conscious effort to increase your protein and fibre intake. This will make you feel fuller for longer, subsequently decreasing food /calorie intake. Additionally, the increase in protein will help to maintain muscle mass while on a training programme. How much protein I hear you asked ? Try to consume approximately 1-3 grams of protein per kg of body weight per day. Example for an 80kg individual: 80kg x 2.5g = 200grams of protein per day, this can be even more as some recent studies have been shown up to 4 grams with no adverse effect on the body. Eating a high quality protein diet has been shown to increase your resting metabolic rate and the amount of energy required to digest food, make sure you have a quality protein source with each meal you consume throughout the day.
5- Train your whole body to get lean with strength training programme. Strength training has a much larger metabolic impact on your body than per say long-distance running does, so for every second you spend lifting weights, your body is expending higher amounts of energy. A single total-body weight training session can speed up your metabolism for up to two days afterwards, if you still choose to run do sprints or intervals oppose to doing long slow endurance runs. Again this depend on how overweight and unfit you’re or what stage of fitness you’re starting at. Some mandatory moves that you can incorporate in your exercise programme whatever your goals are and whether you have access to a gym or not are: Back and Front Squat, Deadlifts, Bench Press, Military press, Pull up/Chin ups, Kettlebell swings, Bend over rows and dips. The simplest way of structuring your training program if you cannot afford professional help is incorporating an upper body pulling exercise, followed a lower body exercise, followed by a upper body pushing exercise, followed by a lower body hip exercise repeat as much sets as possible in a 30-60mins sequence with minimum rest at the end of the forth exercise. Again this all depends on your fitness level. Oops I have more or less given you a free training programme there!
6- Ensure you get adequate rest and sleep. A hectic life without time to relax will cause a breakdown of muscle tissue and create a sluggish metabolism… sometimes doing nothing is the best option. Sleep is also a great way to help repair your muscle tissues, manage your mood and energy level when trying manage your weight, as it’s suggested that those who struggle with their weight might find it easier if they got enough sleep a night.
7-Consider the power of two, enlisting the help of another can mean the difference between failure and success. Help can come in the form of a training buddy, group training or a personal trainer/coach like myself at www.kyddfitness.co.uk. Or email at email@example.com for more information about my services.
Get everyone in your family involved, as struggling to eat healthily while those around you aren’t on the same mind-set as you, is usually a recipe for failure. Also, the great thing about getting family members involved is that everyone will benefit from improving their eating habits, especially children – managing to keep a healthy weight in childhood makes having weight problem as an adult far less likely. From my experience teamwork gets things done in half as much time.