Jul '24 (edited) • General discussion
5 Steps to Weight Loss
I had a conversation with this morning when I was getting my morning coffee (hope you don't mind the mention Donna ;))
Donna for as long as I've known her from the days PTing in PureGym has had the goal of losing weight.
I've helped 10's of clients successfully lose weight, like my client Simon who lost a total of 34kg working with me
I figured why not lay out the strategy to see success in your weight loss efforts plain and simple. Here it is.
Follow these steps if your goal is to lose weight and I guarantee you'll see results.
STEP 1: Start with WHY
Your why is what will motivate you to take action. If you don't have a powerful enough why, forget about it. You won't do what it takes for long enough to see results (and so you'll stay stuck in the same cycle).
With any goal, your mindset matters. Specifically your perceptions. So the first question to ask is:
Why do I want to lose weight?
What makes losing weight important to me?
How will losing weight benefit my highest values?
Go deep with these questions. Aim to dig 3-5 levels deeper than the surface level. When you do, you'll eventually uncover your deeper drive. It's usually emotional based. That's what we want. Recognise and connect with it.
Get clear on the pain of keeping the weight on; immediate and long term.
But also get clear on the immediate and long-term benefits of losing weight.
Aim for 20-30 of each.
Doing so will add more fuel to the fire and will MOTIVATE you to start taking action immediately.
STEP 2: Uncover your unconscious motives
I've had the privilege of learning a process from Dr John Demartini about addictions which applies to weight loss, and any ''bad habit'/ negative' behaviour you want to change.
In terms of weight loss, the first step of the process is becoming aware of the benefits you receive from actually being (what you class as) 'overweight' in the first place.
Again., aim for 20-30. The goal is to become aware of the resistance you have to losing weight. If there was no unconscious motives to keeping it on you would've lost it already. So look. Make the unconscious conscious by asking "what benefits do I get from being overweight?" Don't tell me there's none, that's bullshit. There is. LOOK!
Bonus tip - the benefits will likely be in your highest values, be it family or work.
Once you've done steps 1+2, your mindset is primed for step 3
STEP 3: Understand that weight loss comes down to a simple equation
Energy in vs energy out
Calories consumed vs calories burned.
You may've heard the term "calorie deficit". That simply means burning more calories than you consume. Doing that sustainably for weeks and months is the key to weight loss.
Manage the calories you consume by:
- filling your diet with nutritious whole foods
- Eating moderate quantities of these foods
That's it.
I could go on to talk about the importance of eating at consistent times, managing your stress, not starving yourself, etc. But these are all tactics. the principle is burn more than you consume.
How do you burn more?
Walk more.
Honestly, just do that. It'll serve you better than any HIIT routine/class.
It's defo worth mentioning resistance training here:
not only does it burn calories, improve your energy, hunger, how you look and how you feel... if you haven't developed your body through resistance training you'll likely find that losing weight may result in you looking like a drowned rat.
Yep, I just said that.
My approach to training to lose weight would to actually focus on building muscle and strength.
Mo' muscle burns more calories at rest
Which means you can consume more calories without getting fat and look amazing #cheatcodes
STEP 4: Implement small daily changes
Assuming you've got your mindset right, you're feeling motivated to lose weight and your aware of the resistance you have to it.
You know that to lose weight it's going to require changes to your nutrition and training.
The next step is to actually implement small daily action steps that'll help you:
A. Burn more calories - increase output
B. Consume less calories - decrease* input
*don't eat less - EAT MORE of the healthy foods
If you fill your diet with healthy, nutritious whole foods, it won't fill up with unhealthy, innutritious junk foods
Burn more calories by
- Following a resistance training programme (you can get yours here)
- Increase your daily/weekly step count by at least 10% (or just go a 30-60 min walk daily)
Consume less calories by:
- Eating more protein & plants with each meal (if you're stuck for ideas, look to incorporate more foods from this list)
- "trimming the fat" - look at where the excess calories are coming in. Just fucking swap them for the healthy option. Have some fruit. Drink water. Make the healthy decision and remind yourself WHY you're making the decision
Recognise the improvements in your energy, mood and hunger of doing the above compared to not. Learn to love the food you eat and you'll be eating the food you love.
STEP 5: Do this consistently for 8-12 weeks
Zoom out. Don't check your weight day to day. You'll intuitively know if you're doing what's necessary.
Your weight will fluctuate. Your hydration, how many carbs you've ate, salt intake, stress levels, if you went to the toilet and ladies: YOUR CYCLE - these all influence your weight fluctuations. Not to mention, resistance training will increase your lean body mass (YAY).
Don't get attached to the number, get attached to how you feel. Recognise changes in how you look and feel doing the above.
Take photos and measure your waist circumference every 4 weeks. These alongside your weight measurements give you a more accurate representation if you're losing weight --
and btw when I say lose weight, I'm just assuming you mean fat, right?
And that's about it. Follow these 5 steps and you'll lose weight.
Bonus Tips:
- Bulk meals up with veg/fruit where possible
- You're probably not eating enough protein (most people tend to not). So base meals around a high protein source
- Listen to your body. If you're hungry, give yourself permission to eat. Make your weight loss efforts sustainable. You don't need to be starving yourself, just more wise with your nutritional choices.
- Eat carbs before/after training to improve performance and recovery. Nothing worse than feeling drained and weak in your workouts
- Enjoy your food. Appreciate the food you eat. Sit down and be present with the meals you eat, it makes a difference to your digestion.
I could go on but I fear overwhelming you with less important information so I'll stop here.
You can lose weight if you'd only make up your mind to do so.
You're just one decision away.
If you've any questions or need help with the above please comment below or message me directly on here.
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5 Steps to Weight Loss
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