Hi
i have been lurking and watching some of your weight loss threads and wanted to offer some advice. As I see so many posters going about it wrong or having the wrong mindset. It is very simple even if you have struggled with your weight which I had for many years. I speak from experience as I have successively lost 40kg in 1.5 years of which 30kg was in 2022.
Ok so here are the tips.
- drink 3-4 litres of water per day. If struggling dilute it with Robinsons or low calorie Ribena. Green tea also counts towards water intake. This will help fat loss process and mental clarity.
- BUY weighing scales for kitchen. LOG all your food by weighing it or scanning barcode on MFP. Use it everyday.
- Log what you eating today the day before or a few days In advance so less likely to make sub optimal food choices or go off track.
- hit the gym 3X week with weight training to preserve your muscle mass and build some muscle so you look toned.
- aim to walk 10k steps / day. Check step count on your phone.
- use MFP every day. Record everything. Don’t cheat yourself.
- weigh yourself everyday. Record on spreadsheet. Weight. Calories. Protein. Carbs. Fats. Sleep. Steps.
- tskr average values of all these and monitor on weekly basis.
- aim to lose 0.5-1% of your body weight per week. That is your weekly target. Heavier people can aim for 1%.
- main things to focus on are calories and protein.
- wotk out your calories and macros from a website like fitness volt. Then program it into MFP.
- get an accountability partner so your husband, bf, child, aunty, friend whoever will check in on you on weekly basis and won’t take your shit or excuses. This is so important as so often you won’t want to go gym or eat crap but this helps keep you accountable.
- you can either change the whole lot in one go or just stick to two of these habits for 2 weeks. Then add another 2 habits after 2 weeks. Turin before you know it you have a healthy lifestyle.
- tryst me if this works for me this will work for you.
- if you are struggling get an online coach who is personal trainer. Loads are on the gram. Pick someone you like. It is quite affordable well more than in person PT and you will get far faster results than doing it how you are currently doing it. However, I have mentioned the steps involved above for those that don’t want a coach. But recommend to get one if you can budget £100-200pm and it works. If you can’t just follow what I mentioned above.
- no point saying you ate this and that healthy food today if you got no idea of portion sizes and counting calories and macros. You need to do this by logging on MFP and weigh food or scan barcodes and log it. Weigh yourself everyday. Don’t worry some fluctuations is normal in weoght.
- if have a bad day don’t worry tmw is new day start again.
- you can still eat chocolates, pizzas and McDonalds etc but just less often probably on a weekly bass but you still have to count calories and macros every day. You just can’t have a complete blowout.
- just make sure you in calorie deficit is bottom line.
- get enough protein 1.5-2.2g / kg of your body weight. If you are very heavy / fat then aim for 1g of protein per cm of your height are ball park figures or Fitness Volt website will tell you.
if any questions happy to answer.