5 Undiscovered Secrets about Losing Weight that you need to know
So, the most common question that I get asked weekly from people is
‘what is the biggest secret to losing weight’
I get it. Everyone wants to know what the newest trend is. What the quick fixes to get in amazing shape and staying like that all year round. What the celebrities are doing. Or how to get beach body ready in 8 weeks.
It’s all hype.
And unfortunately, we all get caught up on it. Believing every little trend, magic whey protein supplement, fat burning diet pill, 14-day shred quick fix programme, you name it. It can be quite overwhelming finding out the truth and finding out what to believe.
These quick schemes may promise excellent results, rapid weight loss, minimal effort, no gym no problem. But can be very dangerous for the body such as:
Now understand that this, weight loss needs to be a long term for it to pay off. Not short term, long term. Which I will get into shortly but anyway.
Here is my 5 Undiscovered Secrets about Losing Weight that you need to know
1. You need to get your mindset right to fully understand your goal.
Ask yourself these questions:
What will life bring you being a few kg’s lighter?
How will your life be different?
Most people can’t grasp how their lives will be different. Which I can appreciate is hard at first but once you start to think bigger you’ll start becoming a lot more emotionally charged (which is the key for success).
When you’re more emotionally engaged and motivated you will bring along instric motivation, which is more personally rewarding not just for an external reward. This is why being in the right mindset is key for any weight loss/fat loss goal. If you’re not in the right head space mentally you will fail to achieve results.
Focussing on a external reward like a pair of jeans or suit at the end is a powerful tool, but it won’t last long compared to having more personal reward. This could be being able to have the confidence to take my shirt off in public, or to be able to attract that hot girl I’ve been keeping my eye on ;)
So go ultra-deep with your goals to create a supersonic Mindset.
2. You need to be watching your calorie intake. End of.
To lose weight in the form of body fat you need to be eating less calories than you are burning off which is called creating a calorie deficit. Calories being from what we eat and drink. What we get from our food and liquids (yes most liquids have calories in) make up the big chunk of how we look and feel.
The reason as to why we have gained weight is because over the weeks, months and years we have consumed more calories than we have expended (burned).
Most people aren’t even aware of what they are consuming in the first place which is scary. But a simple way to work out what you are consuming is to either track your food by a food diary, or by using a calorie counting app on your phone or tablet like MyFitnessPal.
The number one reason why people fail to lose weight is because they aren’t getting that fundamental part right first, which is creating a habit to log and track your calories.
When you start doing this you become a lot more aware on a daily basis and then start looking at this from a weekly perspective. To lose 1lb of fat = you need to be in a deficit of 500 calories a day which is 3500 calories a week. Which I will explain how to do shortly.
So find out what your current bodyweight needs to function on a daily basis with your activity levels included (which you can do by going on this link) first. Then create a small deficit of 500 calories a day.
3. Don’t let one bad day ruin your efforts.
Now that you know about the importance of creating a calorie deficit understand that losing 1lb of bodyfat = 3500 calories a week. Which is 500 calories a day.
If this is confusing you right now then I’d suggest reading my other blog on how to do this. But if you’ve started to get the grasp carry on.
It is very unlikely one day of bad eating/drinking will make you gain fat. Unless you have really gone overboard ;)
Right it off and start fresh the next day. Going back on track and eating a little bit less can work very well, I often do this with myself and clients. It is a method called Intermittent Fasting If you’d like more information on this simply drop myself an email and I would be happy to explain it in further detail.
Understand that you are trying to stay on track weekly to get to your goals. One bad day really isn’t going to do a lot.
Try hitting the gym a bit harder, or doing more on your current workout routine to offset some of the damage caused. Damage limitation ;)
4. Train insane or remain the same.
This is quite an old school bodybuilding quote but is true.
Is your current workout really testing you and pushing you?
If the answers YES then skip to the last take-home point. If answered NO then carry on reading.
You need to use a lot of muscle to create a big energy expenditure. This could be anything from compound lifting with free weights, whole-body resistant based circuits, HIIT in the form of bodyweight, functional kit with prowlers, slam balls, ropes, kettlebells etc.
Your heart rate needs to rise, and you need to be moving (a lot) to create a big expenditure. A lot of the time when I see people training they don’t look like they’re working hard enough and have too long of rest periods between there exercises.
Don’t get me wrong, training history, age, sleep, stress levels do have a massive part to play but we could always be doing a little bit more. Don’t be afraid to train with free weights and perform a little bit of conditioning at the end.
The more muscles you can work with intensity, then the more calories you can burn.
A little tip I sometimes use with myself and clients is cutting down my rest time to 30-45 seconds. Usually my guy clients are pretty good with this but is quite taxing on the aerobic system. Whereas you females reading this have a way better aerobic system then us. Fact.
5. Fall in love with the process and nailing the basics right first.
If you can get your calorie balance fixed first (what you eat and drink on a daily/weekly basis), your sleep quality, your stress levels and workout intensity right, you will succeed.
The boring stuff that has been around for years and has always trumped the fancy stuff. It’s just our industry is very clever at making up the biggest and newest trends more appetising and appealing.
Get into a conscious habit of moving a bit more, sleeping a bit more and eating better quality food choices. Start off small and work your way up.
This could be something like getting 8 hours of good quality of sleep in every night.
Or parking away further from the local supermarket to increase my step count up.
Little things like that will nail down the basics and will help you lose weight.
So, I hope my 5 Secrets have dispelled a few myths and problems you’ve been struggling with. Please do hit me up an email if you are stuck with your current weight loss problems I’d love to help.
Or want to be a part of my brand-new Online Coaching Service where I can help you on more of a 1-1 level. Where I can show you how to shred fat, build muscle without giving up the foods you love.