Anyone who wants to lose weight will look at multiple diets. These might be from searching online, social media, recommendations by a friend or family member, one they simply take a liking to or one they’ve done before.
They’ll choose the diet which they feel best fits into their lifestyle, or the one they feel they can ‘stick’ to the easiest.
Lets get one thing straight: every weight loss diet is simply a calorie-restricted plan.
If you don’t lose weight, you are either not burning enough calories or you are still consuming too many calories.
What happens when you stop the diet? Do you go back to eating the way you did before? Do you slip back into old habits? Do you then start back on the diet again, and again, and again?
Does this happen to you?
Lose weight without dieting
Here’s a better way.
- Track your scale weight every morning when you wake up (after you’ve been to the toilet).
- Take the average of the 7 days.
- Start tracking your current food intake on a daily basis using an app like My Fitness Pal
- Keep track of your calorie intake each day, and again total up for the 7 days.
If your weight is the same or has gone up, you need to either
Increase your output (exercise to burn more calories), or
Decrease calories (only by 100-300kcal per day)
We strongly recommend you try in that order, and not at the same time!
Do this process until you start to lose weight (between 1-3lbs week), then be consistent.
Energy balance is the number one most important factor in weight loss and fat loss.If you’re not in a calorie deficit, you will not be losing weight. It doesn’t matter how ‘clean’ your diet is.
Without dramatically changing your ‘diet’ you can start losing weight just by controlling your calorie intake. It’s that simple.
For more nutrition and activity advice, we can arrange a personal nutrition consultation. Get in touch!
Here’s how we recommend you use My Fitness Pal:
Simple Tips to be Fitter and Healthier. 1) Plan your food for each day Try to plan your food for each day or week, this will help you to be more aware of what you're eating and help promote better eating habits @myfitnesspal is a great place to start. 2) Drink plenty of water Try to drink about 1litre per 25kg bodyweight. 3) Plan training sessions into your diary Make time in your day to train, this will help you to built a better routine. 4) Ensure you eat enough protein Ensure your body is getting adequate protein to repair muscle tissue, helping you build a healthier and stronger physique. 5) Sleep Try to get adequate sleep, 7-9 hours per night is essential for your body and mind to recover. 6) Eat until you are full If you want to be mindful of your body fat levels, total calories must be under control, eating until you are full and not over consuming is a good guide to go by. #theptcentre #personaltraining #education #mindset #training #nutrition #fitness #myfitnesspal