Before i start I would like to say for the purpose of this article and beyond I want to use the words “fat loss” instead of “weight loss”. For me this is important as today’s society is mainly focused and to a degree uneducated on the differences and importance on losing weight and not losing fat. To lose weight your talking about potentially losing fat mass, muscle mass, bone density and water weight. For fat loss you simply are losing the soft doughy layer that is surrounding your muscle tissue. Which do you prefer to lose!?
- THINK HABIT NOT DIET
You can’t achieve permanent fat loss by going on and off diets, you achieve permanent results by adopting new habits that you can maintain for the rest of your life.
- MAINTAIN YOUR MUSCLE
A great anolgy to use for this tip is “when making money, never lose money” same as transforming your physique and losing fat, is to never lose muscle in the process!
- CUT CALORIES SLOW AND PROGRESSIVELY
You must have a calorie deficit to lose weight and burn fat, fat loss can’t be forced, go with the process that nature intended!
- BURN THE FAT, DON’T STARVE THE FAT
The fastest way to burn fat is to eat more and burn more, so if you enjoy your food, feel free to eat up to five thousand calories a day, just be sure to expend at least five and a half thousand though, get the picture! You eat more to provide energy and nutrients. You burn more to fire up your metabolism, build muscle, gain strength and improve fitness.
- USE THE CALORIE CYCLING METHOD
I always advise my clients to work with the calorie cycling method, i find its flexible so in some days throughout the week (preferably your training days) you would want to eat high and on non training days you will want to eat low. Making sure however that you don’t exceed your weekly calorie targets. Also if you have been eating low calorie diets for a long period of time eating a higher calorie plan for a week or two will provide many benefits, such optimising your hormones and reignighting your metabolic furnace!
- LOSE WEIGHT AT THE RIGHT RATE FOR YOU
Setting lots of short term goals is crucial. But if you set them to high that there impossible to a achieve in the time frame you have chosen, and your results fall short of your expectations, you end up disappointed. The best way to burn fat and keep it off for good, without losing muscle and without making your life miserable, is to lose weight at the right weight for you, no one else. Aim for a loss of between 2-4 pounds at every two week “check ins”
If you are struggling to shift the weight and keep it off then please feel free to get in touch, we would love to help you over come your biggest challenges!