How to lose weight – Let’s get the most important things in place first.
As trainers, the most common question we are asked is “How do I lose weight?” There are several factors that can impact weight loss however our philosophy is to give simple, evidence-based advice and to prioritise the most important things first.
With that in mind, the first and most important thing to get in place when losing weight is to create an Energy Deficit. Without putting this principle into action it is almost impossible to lose weight.
Energy enters our bodies through calories (food and drink) and leaves through exercise (resistance training, playing sport, cardio), everyday movement (travelling to work, walking around the office, fidgeting, also known as NEAT – Non Exercise Activity Thermogenesis) and basic bodily functions (breathing, thinking, also known as BMR)
If more energy is used than is being consumed you will have to create energy by breaking down stored energy from fat (or body tissue which can mean muscle too!) which leads to weight loss. In everyday language, this could be achieved by eating less and/ or moving more.
At this point, the normal responses we get at Train are something like-
‘But don’t I have to avoid carbs/pasta, bread/every type of food I enjoy?’
‘Don’t I have to detox/drink Hymalan lemon juice/coffee with 8 dollops of coconut fat’
‘Don’t I have to eat 5-6 meals a day?’
‘Can I still eat Gluten?’
‘Can I eat after 6.17pm?’
‘My friend said that his friend who works in accounts (that has no background in nutrition) said I can only eat on days beginning with T and M”
The short answer is No. Our advice would be to ignore all of the above which we understand may take a while to sink in as there is a lot of contradicting and false information out there. (We will also provide further evidence about why the above statements are false and not worth worrying about in future posts)
We understand that it is easy to think that you have to drastically change your eating and exercise habits because this is what a supposed Nutritionist/ Personal Trainer/ Fitness Guru or Fitness Marketeer has told you but this simply isn’t the case. You could also know someone that has lost weight using one of the above methods but the only reason that it worked for them is because it resulted in them consuming fewer calories than they were expending and they created an energy deficit.
Why can you trust us?
As explained in our previous blog post, to ensure that we can give our clients the best advice possible we base all of our training and nutrition guidelines on evidence-based practice. If you are interested in some further reading or want to know how we can be sure this is the correct way to achieve success please read the following links. Link 1 Link 2
How to put this into practice?
The most effective way to put this into practice is to work both sides of the equation i.e. eat fewer calories and use more energy by exercising and moving more.
Eating fewer calories can be achieved by eating less of the foods you already eat or substituting foods (e.g. 250grams of Cod has 205 calories and 250grams of salmon has 520 calories.) This shouldn’t be confused with eating ‘healthy’ as if you eat too many calories from ‘healthy’ foods you won’t lose weight. This doesn’t mean that healthy foods are not important and we generally suggest that 80% of your diet should consist of good quality, mineral and vitamin dense foods (good quality meats, fruits, vegetables) and to allow 20% from other sources (treats, alcohol, refined or processed foods).
Movement and exercise can be increased by changing the way in which you commute, playing a sport or training in the gym. We normally structure our weight loss training session so that they include a mixture of resistance training, conditioning and either anaerobic or aerobic cardio. (For examples of how this had been successful for us please visit our results page)
To increase your chances of success you will need to work to a daily calorie target. During our next post we will explain how we calculate and monitor this.
How we do this at Train?
At Train, we help clients lose weight by creating tailor-made exercise and nutrition plans based on evidence-based practice that fit in with your lifestyle. We then provide on-going support to ensure that you stay on track and create sustainable habits.
If you would like to arrange a time to chat about your training and nutrition goals or to arrange a training session please email us at firstname.lastname@example.org or call us on 07951 872 516