Here are my top tips for weight loss…
1. Start calling it Fat loss. Unless you want to lose an arm, muscle,an organ or have 10 shits a day then what you want to lose is fat. What you weigh is just a numerical reflection of your relationship to gravity.
2. Love who you are right now. You wouldn’t say to your best friend “I’m not leaving the house with you because you are fat.” So don’t say it to yourself.
3. Be in a calorie deficit. Calculate your calorie consumption for one average week and then you are able to make smarter choices about your nutrition and training.
4. Eat what you want. I’m a PT but also a realist. We will still have down days. Unless you are an athlete with a strict daily diet then no foods should be banned. If you follow step 3, then you will know how much of anything that you can have.
5. Don’t buy a meal plan. Create your own by listing the foods that you enjoy with your ‘must have’ proteins and veggies. Some guy sitting in his bedroom in Sydney knows jack about your lifestyle, dietary needs and health. He might like chicken and broccoli 10 times a day but you don’t have to.
6. Do have a training schedule and stick to it. Either create one yourself or ask for help from a professional who you trust. It needs to be fun, engaging, consistent and work different muscle groups regularly.
7. Practice ‘mindful eating’. Discover new foods, cook new ingredients, sit at a table to eat rather than a plate on your lap. Make meal times an event when you can.
8. Go for a walk. Not only is this useful to incorporate into a training schedule but it allows you to escape the times and places that you are struggling with. If the cakes regularly come out at work in break times, take a 15 minute walk around the block. If they can get cig breaks, you can go for a walk!
9. Don’t fall into the fad diet trap. Any new book promoting weight loss has one thing in common…it has a calorie deficit. But just saying that would make a very short book and they can’t make money from you.
“Remove these 5 foods from your diet and watch the weight roll off!”
So you are taking away the food that you enjoy out of your diet and you lose weight?! No shit Sherlock.
10. Enjoy the process. It doesn’t need to be army camp training every day. It doesn’t mean giving up the foods that you enjoy. Just celebrate the 1% victories because they soon add up.
Never Give Up PT 