If you are interested in ways to lose bodyfat each week, then you might want to take note of the information in this article. One of the main reasons why our clients in Surrey decide to work with a personal trainer is to get results; weight loss, fat loss, toning, to get more from their exercise program, to reach a specific target. There is so much information available in the press, the media, even in gyms that it is difficult to know where to start. Achieving the above isn’t about following the latest FAD diet (oh, another diet…if they really worked, why are there so many?) or going to the gym and doing the same routine over and over again and expecting different results. It’s about setting a realistic and achievable goal and putting the necessary steps in place to make it happen.
Let’s break it down into simple terms. The safest way to achieve weight and fat loss is to do it slowly. The human body can only lose 1 to 2 Lbs of bodyfat each week. If you suddenly go on a restrictive diet and lose 5 to 10 Lbs in the first week, then it won’t be fat that you are losing. It’s more likely to be water and perhaps a bit of muscle tissue due to incorrect nutrition. Time and time again our personal trainers are approached by people who have done the low-calorie or ‘points’ diet, only to find that after achieving their weight loss target, the weight goes straight back on… plus more! Why? Because the metabolism slows right down when not exercised and fuelled correctly.
Lack of proper education can lead to poor food choices. The cost of eating bad choices, i.e. junk and processed foods WILL lead to an increase in bodyfat and weight. The benefit of eating healthily, is stable bodyfat and weight. ‘Diets’ should never need to be considered when eating and exercising correctly.
So, if you want to lose weight the safe way, here’s the information that you need:
1Lb of fat is equal to 3,500 kcals
Over the course of a week, aim to lose 500 kcals each day through exercise and/or healthy food choices.
1) Exercise: fat loss is much easier to achieve during and after interval training.
2) Increase your muscle mass: 1Lb of muscle burns MORE ENERGY THAN 1Lb of fat! Incorporate resistance and strength training into your exercise routine. There are many benefits to this type of exercise that go further than weight and fat loss.
3) Eat a wholesome diet and plan your meals in advance.
4) Reduce portion sizes generally, eat less starchy carbs at night.
5) Cut the high calorie convenience, processed foods and alcohol down / out. AIM TO CHOOSE LOW GI OPTIONS FOR ALL FOOD GROUPS.
6) ALWAYS eat before you are hungry = keeps your blood sugar level stable and doesn’t trigger and insulin response. The more insulin in your blood stream, the harder it becomes to break down fat.
7) Keep a food diary and an exercise diary. Seeing it in black and white will help you amend and keep track of your progress.
1 Lb x 52 weeks a year = 52 Lbs = 3.5 stone weight loss a year…SAFELY and what is more likely not to return.
