Weight loss is a booming industry and it seems that many slimmers are desperate to lose weight, yet 90% of them give up because they do not see results. The results they do get are often small fluctuations in weight or a drop followed by a rebound. As a personal trainer I get all my Bristol clients to adopt a moderate approach that actually has greater long term yields.
Unfortunately there is no magic pill to make us all slim with no effort, although the supplements industry would like us to believe otherwise.
The fact is though that weight loss is not too difficult if you know how, and you stick to doing the correct things. Creating good habits over a long time and you will see weight loss happen for life in a healthy manner.
Addressing calories to lose weight is one simple consideration that many dieters get wrong. Calorie needs and consumption are essential factors that can help or hinder weight loss.
Don’t eat too little, your metabolism has probably been destroyed through years of dieting and needs a boost.
Fasting (such as intermittent fasting) may be a great method for the right person to get trim, however as a start point by providing the body so too few calories creates a stress response from the body. If this happens you may well lose weight rapidly initially, however once the body fat levels drop a hormone called leptin that is closely linked to fat loss comes into play.
This leptin will result in body fat storage and you will not be able to lose further weight until your original fat stores are reached or exceeded! You may exceed your original weight as adipose hyperplasia occurs – your fat cells divide so you have more of them. This ‘yo yo’ dieting is common, frustrating, demoralizing, dangerous and avoidable!
Don’t over eat! Consuming more calories than your body needs will result in weight gain – no matter how active you are or what type of calories you consume. If you overeat 50 Kcal per day over 70 days you will gain 1lb of fat!
Moderate weight loss gets results. Create a 500kcal per day deficit in your body and you will lose 1lb of fat per week. If this 500kcal deficit is created by a combination of eating regularly but in moderation, and an increase in activity you lose weight for the long term.
In a nutshell you need to move more through daily activity and exercise on a regular basis; and you need to consume less, but not too few calories for fear of leptin and a ‘yo yo’ weight loss and gain.
This is just a really quick round up and if you would like more specific information about personal training please get in touch. If you’re not quite ready to start with a personal trainer but would like more information about effective weight loss then you’re in luck. I have created several resources for you including a gender specific eight loss report for both men and women. It is a good place to start and will uncover several important points to get your weight loss to a good start. Please download it below, and in the meantime, happy training.
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