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Fat loss and losing weight can be a hard task, one that can be achieved in most but not maintained.
We have got a 5 step process for you to achieve fat loss results and help create better habits and behaviours toward achieving your results and sustaining them.
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Maintaining a calorie deficit
We know by now, we must be in a calorie deficit to lose weight. Take your bodyweight in pounds and multiply it by 11-13, take into account your gender, age, activity level, size, genetics will determine affect this. For example: 170lbs sedentary female, 170lbs x 11 = 1,870kcal. Start by tracking this number of calories consumed, monitor your progress. If after two weeks you haven’t lost weight, start to expend more energy through exercise or reduce this number by around 200kcal.
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Eat protein frequently
Protein is probably the most important macronutrient, especially for fat loss. Protein is responsible for building and repairing tissues and used for enzymes and hormones and other chemicals in the body. Protein is the most satiating macronutrient, which means it will help keep you feeling fuller for longer, this is an important component of dieting.
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Walk more and be more active
Being more active in general will help considerably in achieving your calorie deficit. It would be very difficult to achieve a calorie deficit in just nutrition alone, if we move more and expend more energy, it will enable us to consume more food to fuel our exercise. Exercise will help us in becoming healthier and fitter helping reduce the risk of high blood pressure, heart disease, diabetes and obesity.
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Lift weights
As well as general activity it is also important to lift weights, there are many benefits to lifting weight, to build and repair muscle tissue to help build a strong and lean physique. To help improve your ability to perform daily tasks and improve posture. Female’s, this does not mean you will become bigger, female’s do not have the amount of testosterone (growth hormone) like male’s do to produce enough growth in a muscle. It will however help build a lean and stronger body.
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Track progress
We’ve said before how important tracking progress is. Tracking everything all the time isn’t necessary, but if you want to see results then you need to track progress. Depending on how specific your goal is depends on what you should track and how often, but it can be very beneficial to help with motivation and staying on track throughout your journey. There are a number of things you can track, here are a few:-
- Bodyweight
- Body fat %
- Body circumference (measurements)
- Food intake via an app (My Fitness Pal)
- Habits
- Daily steps
- Training program
- Adherence
- How you look (pictures/mirror)
- How you feel
If you want to understand more about nutrition go to https://theptcentrecou.wpengine.com/services/nutritional-coaching
If you want to apply for a consultation go to https://theptcentre.co.uk/contact-us
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