Want To Lose Weight? Start With This

I appreciate that not everyone is ready to start using a personal trainer, so what can you do right now to start getting your own health and fitness back in control?

The first, and arguably the most important is to make it a priority. Don’t kid yourself that this will be easy, or that you’ll get to it when you have a minute. The truth is you won’t, there will always be something else to do, or something that needs your attention.

You need to become a priority in your own life, start by planning in your time and what you intend to do. It might be a 20 minute walk, or a 30 minute workout, it doesn’t matter, what matters is that you commit the time in your schedule to do it.

You are starting to train the habit of putting yourself first, not in a selfish way, this is a necessity if you want to show up and perform at your best across all areas of your life (work, relationships, friends, family).

Now that you’ve made yourself a priority, firstly well done (honestly, well done for following it though), let’s get straight to what you can do first.

I’ve been a personal trainer since 2009 and nearly always get asked the same question, “how do I lose some weight quickly?”

My answer is always “get your energy balance in a slight deficit, eat less, move more”. Obviously I elaborate on this!

So eat less, or more specifically know how much you can eat whilst staying within your own personal recommended daily calorie intake.

One of the biggest issues I see (in men and women) is overeating, I’m not talking man vs food portions either, it’s the salad dressing here, the squirt of table sauce, the Starbucks coffee, and even healthy foods like olives, nuts or snack bars.

It’s so easy to overshoot your daily calorie target without even realising it, you can be 200-300 calories over but still feel fine, not bloated or too full.

Consider this daily over a 7 day period - 300 calories extra X & days = 2100 extra calories. This is a big surplus, can you see how that would prevent weight loss?

You can build this out for one month, 6 months, 12 months etc. This is why people put on over a stone a year, and contribute to the fact 64% of adults are officially overweight or obese (stats from 2019, so probably higher now after lockdowns - source NHS Study).

One of the best tools for getting this under control is Myfitnesspal. It’s free, easy to use, and gives you a breakdown of exactly how much you can have for your given situation.

The second step, move more.

As simple as it sounds, get up and move your body. Walk to start with, it’s massively under rated in terms of its potential to get you fit, I wrote about it here

If you’re good at self accountability these two tips will work well, assuming you apply them consistently.

However if you know that you’ll do well for a week, maybe two, then start to wane, you would really benefit from personal training. I always hold my clients accountable to doing the work, they don’t always like it, but in the long term they always get the outcome they want, and they love that!!

For any information regarding my personal training service please feel free to use the contact form on the website, or call or text me.