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EATING SMARTER FOR FAT LOSS – HOW TO CUT 50-150 kcals A DAY

If you just ate 150 calories less a day you would be eating 1050kcals less a week

7700kcals = 1 kg of fat lost so in just over 7 weeks you could lose 1kg of fat (not 1kg scale weight) by making small changes that you won’t really notice. Provided that you are in a calorie deficit by making these changes, if not then you may need to increase the deficit.

 

Now I am looking at calories only not how healthy the food is – that is a blog for another time.

 

We make fat loss so complicated – all we need to do is look at what we really eat, not what we think we eat. Then look for ways you can decrease the calories by 50 each meal or a total of 150 a day.

You could pick a different deficit, but the point is I wanted to highlight how thinking smarter and making small changes may be all you need to do to lose weight over time.

I am not asking you to give up your social life just to think a bit more about the easy changes you can make that require minimal effort.

 

 

A SIDE NOTE 

 

Just by adding 20000 steps a week you could burn 1000-1300 kcals a week (depending on height, weight, sex and intensity/speed)

That’s a 30 min walk a day.

No real effort just a commitment to make the time to do it.

You could also take walks at lunch or go for a longer walk on weekends, get off the bus or train 1 stop early or take the stairs at work.

 

Every little bit adds up to help you move closer to your goal.

Just the same as over eating a little bit adds up to weight gain over time.

 

The fat loss won’t be an overnight transformation but what you will notice is that you aren’t stressed about your food, you can go out socially and just lead a normal life without being on a diet 24/7.

 

Something to think about

 

HOW YOU CAN CUT 50 KCALS FROM YOUR DIET TODAY AND A FEW CALORIE SWAPS

 

Below are just some examples of what 50 calories looks like and some ideas on how you can reduce what you eat quite easily.

 

1 slice bread granary bread = 85 kcals and 2 tsp butter (10g) = 74 kcals – so cutting your bread with butter intake down by 1 slice a day would lead to you eating 160 kcals less a day.

 

Each serving below is 50kcals, we have also added a few alternatives so you can see the difference in calories compared to similar items so you can learn how to calorie swap.

If you want to reduce calories by as little as 50 kcal a day then the below portions are what you would need to cut out. Or if you simply swap to a lower calorie food you can cut them out that way.

 

What does 50 kcal look like?

 

Ice cream

Hagen Dazs – 25mls

Oppo (Choc and Hazlenut) – 63mls

 

Yoghurts (yeovalley)

Greek – 38g

Natural – 63g

0% Fat – 100g

 

Meats

Chicken Breast – 40g

Rump Steak – 34g

Prawns – 75g

 

Milk

Full fat – 60mls

Semi Skimmed – 100mls

Skimmed – 138mls

 

Brown Rice – 50g

Oats – 14g

 

Condiments can be a very slippery slope if we don’t portion accordingly – by reducing your current portion by the amounts below you cut our 50kcal for that meal – if you’re doing this 1-2 times a day it will add up in your favour.

 

Tomato sauce – 45mls (3 tbsp roughly)

 

Salad cream

Normal – 15g

Light – 22.5g

 

Mayonnaise (Hellmans)

Full fat – 15ml (0.6 Tbsp)

Light – 19g

 

These are just a few examples of how you can cut calories by simply reducing portions or switching to a lower calorie choice.

There are more options but hopefully you get the point.

 

Don’t make fat loss complicated.

Don’t make it so difficult that you can’t succeed.

There is an easier way that will work for you, you just need to weigh up your options, make a decision and stick to it.

 

For more info on how we can help you finally succeed in your weight loss journey or about our 30 day trial, contact Lisa hello@fitnesshub21.com

 

 

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TIPS FOR HEALTH AND FAT LOSS

  1. FOR FAT LOSS YOU NEED TO BE IN A CALORIE DEFICIT
  • Is doesn’t matter whether you eat low fat, low carb or do intermittent fasting. What gets the best fat loss results is being in a calorie deficit.
  • The best way to do this is to eat less food, eat smaller portions, cur out high fat high carb junk food.
  • You can also create a deficit by training more often and moving more throughout your day.

 

  1. MAKE SURE YOU EAT ENOUGH PROTEIN
  • Protein is important and eating more will be less hungry, eat it at every meal.
  • Protein goal is around 1.5-2g per kg a day.

 

  1. DON’T FEAR FAT
  • Eating good fat won’t make you fat, it is essential for fat loss and building muscle – nuts, seeds, avocado, olive and coconut oil.
  • If you increase fat you may need to decrease carbs.

 

  1. FILL UP ON LOADS OF VEGGIES
  • Make veg the foundation of your diet.
  • Not only does it help to increase the nutrients you are adding to your body; but it can make meals bigger, especially if you have cut your carbs down.

 

  1. CARBS AREN’T EVIL
  • Believe it or not your body actually uses carbs for energy. They fuel your training and will help you get more out of your workouts.
  • You don’t have to cut carbs out to lose weight.
  • Some people do well on low carb diets and others don’t because they can’t stick to them.
  • If you are sticking to a calorie deficit and eating enough protein there are allowances for carbs if you want them.
  • The best carbs are from vegetables, whole grains, lentils etc not from sugar and processed foods.

 

  1. START AS YOU MEAN TO GO ON
  • Set your day up the right way – be prepared and plan your meals ahead of time.
  • It will set you up for the day and help you stay on track.

 

  1. EAT REAL FOOD
  • Avoid processed products such as cakes, bread, pastas, crisps, sweets, ham and processed meats etc
  • They tend to be much higher in calories and don’t fill you up that much; which means you end up eating more and hindering fat loss.

 

  1. AVOID ALCOHOL
  • The occasional glass of red wine is ok, but most alcohol is counterproductive for fat loss.
  • Be realistic – if you enjoy a drink on the weekend then make allowances for that by adjusting what you eat during the week or drinking lower calorie drinks.

 

  1. STAY HYDRATED
  • Drink 2-3 litres a day as a guide only – that includes tea and coffee.
  • Hydration is important for health and life.
  • Being dehydrated is a stress on the body.

 

10.BE REALISTIC, BE PATIENT – WORK HARD

  • There is no perfect diet, no perfect plan, and your fat loss will never be linear.
  • Make sure the goals you want to achieve line up with the effort your willing to put in to achieve them.
  • Be patient – it’s a journey and work your butt off to ensure you get what you want.

 

11. YOU CAN’T OUT TRAIN A BAD DIET

  • You can try, but depending on how bad it is, be prepared to be in the gym every day and night.
  • Don’t underestimate the power of a healthy eating to help you lose weight.

 

12. EAT FOR HEALTH NOT JUST FOR FAT LOSS

  • Switch your focus away from just fat loss, eat for better health.
  • If your focus is toward being healthier you will lose weight in the process and in the long run find it easier to maintain your results as your habits are healthier and cause you to be leaner.
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NUTRITION TIPS

FITNESS HUB 21 NUTRITION TIPS

 

FOOD CHOICES
Vary fruits, vegetables, fats and protein sources to expose your body to as many nutrients as possible
LOW GI FRUIT – 2-3 X A DAY MAXIMUM
Apples Plums Grapefruit
Cherries Prunes Peaches
Grapefruit Strawberries Coconut
Pears Blueberries Kiwi fruit
Raspberries Oranges
BREADS AND GRAINS – ELIMINATE WHERE POSSIBLE OR MAKE THE BEST CHOICES
Spelt or rye bread – for most its better to eat a couple of times a week
Brown, wild or red organic rice

Oats – soaked in water overnight and cooked in the morning

Buckwheat

Pearled Barley

Quinoa

FATS – use a variety to provide the body with more nutrients
Organic cold pressed Coconut oil – (good for high heat)
Organic cold pressed olive oil – sainsburys do a good one
Organic cold pressed hemp seed oil – Sainsburys (keep in the fridge)
Avocados
NUTS – SOAK IN WATER OVERNIGHT
Brazil Pecans Almonds
Hazelnuts Macadamias Walnuts
VEGETABLES – NOT LIMITED TO THESE, EAT A WIDE VARIETY
Asparagus Cucumber Celery Cauliflower
Beans Chard Carrot (raw) Broccoli
Chives Okra Eggplant Brussel sprouts
Garlic Olives Lettuce Kale
Leeks Spinach Fennel Mushrooms
Onion Artichoke Tomato Watercress
Peas Peppers Cabbage Rocket
Eat1.2-2g/kg a day, keep it varied and avoid any foods that bloats you or upsets your stomach
 

PROTEIN CHOICES – NOT LIMITED TO THESE, EAT A WIDE VARIETY
Chicken Beef Mince meat Eggs
White fish Lamb Gluten Free sausages Smoked salmon
Oily fish Prawns Turkey Halloumi
Feta Cottage cheese Shellfish Pork

 

LISAS TOP 10 RULES

 

  1. If you eat breakfast make sure its healthy – Lean protein, fruit and vegetables, maybe jumbo organic oats. E.g. 2 chicken thighs and 1 apple, 40g oats and 2 eggs, 2 egg omlette with mushrooms, tomato etc.

 

  1. Eat 2-4 meals a day spaced out (whatever number you desire)

 

 

  1. Eat a variety of vegetables, good fats and protein in each meal.

 

  1. Favour real carbs like grains, vegetables and fruits over refined and processed carbs.

 

  1. Eliminate or greatly reduce (1-2 times a week max) processed foods.

 

  1. Eliminate completely trans fats or hydrogenated fats from your diet (they are found in most processed cakes, biscuits and bars etc).

 

  1. Train 3-4 times a week (weights or intervals).

 

  1. Have a permissive meal 1-2 times a week – provided you are eating well. It will keep you sane.

 

  1. Work on ways to reduce stress levels – epsom salt baths, yoga, sauna etc

 

  1. Be in bed by 1030-11pm every day (8hrs sleep)

 

 

For maximum health I aim to eat more vegetables and fruit, increase my protein intake and choose better choices of carbs to help fuel my workouts

 

8 HEALTHY HABITS TO LIVE BY

 

  1. Plan your meals (breakfast, lunch, dinner, snacks)

 

 

  1. Get good sleep (length, quality, routine)

 

 

  1. Think positive thoughts about yourself and how you look – replace the bad thoughts with good ones

 

  1. Say positive things to yourself – change your self talk, be grateful

 

 

  1. Improve your digestion – increase knowledge of how to improve it and small steps we can make to improve it

 

 

  1. Is your training where it should be – number of sessions a week, intensity, need to stretch, strengthen etc in order to be healthier and fitter

 

 

  1. Drink enough water – are you drinking too much alcohol, tea or coffee

 

 

  1. Have a social life and enjoy yourself – get a hobby, go out with friends, go for a walk etc

 

 

 

 

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MAYBE ITS TIME TO SHIFT YOUR THINKING

optimal health, personal training, Winchmore Hill

GETTING YOUR PRIORITES RIGHT – MAYBE ITS TIME TO SHIFT YOUR THINKING

 

I think New Years is a great time to reflect on the year that’s passed and set some goals for the year ahead.

For most people its weight loss and it’s a cycle they repeat year in and year out with no real success.

We focus so much on weight loss that we forget about our own health.

Dieting is hard, and most of the diets are so restrictive you can’t sustain them. Dieting doesn’t teach you about Optimal Health; It’s main goal is losing weight on the scale and sometimes it comes at the expense of our health.

 

Optimal health comprises 6 main areas –

Mental

Social

Emotional

Physical

Environment

Spiritual

 

These areas often aren’t considered when starting a diet to lose weight – the main focus of a diet often focuses on losing weight at all costs and ignores the importance of these 6 areas in our lives. At times the diets we go on start to compromise these areas of health that we should be nurturing and growing.

Yes; losing weight is important for emotional stability, our state of mind, how we look and feel, how we socialise with others etc it’s the method of how we do it that needs to change.

Find a way of eating that fits your life, extreme dieting works but the end result is usually weight gain and a rollercoaster of yo yo eating that leaves you emotionally and physical drained and they take you away from your social circles as you can’t enjoy yourself.

 

If you seek health first you will start to eat healthier, you will eat less junk food and processed snacks. You will look for healthier options and drink less alcohol. You will want to exercise as it will improve your strength and fitness. You will find a balance that works, that you can maintain; and you learn what works for you so that you can sustain it.

I am not saying it’s easy, sometimes the crash diet is a great kickstart; but you can’t be on a diet 12 months of the year.

You need a base plan and structure, you need to educate yourself and take responsibility for your own journey.

Making these changes to seek health will build on the 6 areas above and make you a more rounded healthy person AND you will more than likely lose weight at the same time.

 

We aim to help our members in these areas, we are available to work on a structure that fits them, to support them on their journey and if needed move into healthy eating plans based on calories and optimal health.

 

Contact us for more information on our 30 day trial

hello@fitnesshub21.com

 

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DO IT DIFFERENT THIS NEW YEAR

personal training, fat loss, weight loss, Winchmore hill

NEW YEARS – GROUND HOG DAY

 

This time of year is renowned for new year resolutions
You decide you have had enough and want to lose weight, get fit or tone up.

Each year you make the same promises to yourself. You get really motivated (which is great) –

You join the gym.
Do a detox.
Go running.
Go on the latest fad diet.

You start off so motivated.
But then the motivation wears off.
The diet becomes harder to stick to.
You start to compromise and become complacent.
You come up with excuses for not training.
And soon enough you are back to your old ways.
Struggling to see how everyone else can do it but why can’t you!!

A lot of the time you fail before you even really got started.
You set your ambitions too high. Going from zero exercise to training 6 days a week, which is unnecessary!!
You try to stick to a diet that restricts everything 24/7 which is also unnecessary to lose weight.
You go on a detox, spending loads of money on shakes lose a bit of weight but again is unnecessary – but if it kickstarts your fat loss you need a plan post detox so you can continue what you started (planning is key)

To get it right you first have to make a plan that fits around you and that you can stick to month in and month out.
The plan may need to be flexible; or may need to be altered or adjusted as you progress (hence the need of a coach and training community).

At Fitness Hub 21 we aim to help you set realistic goals based on what you need to change and are willing to change.

You don’t have to suffer to get results.
You need to enjoy the process and see a result.
You need to understand how fat loss works and have a diet built around you that you can sustain.
You need to train consistently 2-4 x a week and move more in your day to day lives.
You need coaches who can work with you and help you along the way. Who get it and understand how you feel.
You need people to train with and share the journey with.
You need to do this for you.
You are worth it.
You have it in you to achieve.
You just need the right environment to allow you to do this.

At Fitness Hub 21 –
We don’t judge you.
We support you.

There are no egos.
Just a great community that know exactly how you feel.

We don’t humiliate you if you can’t do something.
We teach you how to do it and help you become more confident in your ability.

This New Year.
Do something different to get a better result than last year.
Join us for our 30 day trial and see why we are the best fit for you.

For more info email hello@fitnesshub21.com or check out our website www.fitnesshub21.com

 

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POST CHRISTMAS BLUES – GET YOURSELF MOVING

The build-up to Christmas is usually filled with parties, lots of celebration drinks and meals out. Running around sorting out presents, wrapping them, organising the food, prepping it, cooking it and eventually sitting down to a meal with family and friends.

It can all seem a bit much even though the time invested is usually worth it.

 

While I don’t suggest following a diet over the Christmas and New Year period (although sensible eating is advised), the stress and frenzy of the season can see your exercise fall away as your days become busier in the build up to Christmas Day.

 

Add to that the extra alcohol and food you consume you may feel like you have undone all your hard work; but can I assure you that a few days of over eating won’t undo 12 months of hard work. The time we spend with our family and friends is more important than sticking to your calories over this period. Laughing and enjoying yourself is so important to your state of mind and social wellbeing.

 

If you haven’t been exercising regularly up to this point then maybe you should consider starting now so that you don’t repeat the same cycle in 12 months time. So that you can wake up after Christmas and just get back into it; so you wake up after Christmas not feeling and looking heavier than you did 12 months ago.

 

Right about now you’re feeling bloated, maybe your joints are achy, maybe a bit hungover, tired, lethargic and a bit like a couch potato from eating and drinking too much.

 

So what can you do??

 

Get back to training.

Go for a long walk.

Get some fresh air.

Start being more active especially if you’re not working between now and the New Year.

Start seeing exercise as a way to improve your health and lifestyle and not just as a means of losing weight.

Stop making excuses and just start where your at.

Exercise should be a positive activity in your life – not something you dread or hate doing.

 

So get up off the couch, leave the dishes and mess from Christmas and get out and start moving.

 

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ENJOY YOUR CHRISTMAS – GUILT FREE

personal training, weight loss, fat loss, Winchmore Hill

ENJOYING CHRISTMAS – NO GUILT

 

The hardest part of the year to be trying to lose weight is the 2 weeks from Christmas to New Year. It’s getting colder, the days are shorter, you crave stodgy warm food and leaving the house to exercise seems like the hardest thing to do.

 

Add to that Christmas Parties and celebration drinks after work. The meal you eat Christmas day and the rest…. The New Year’s Eve celebrations and pretty soon your gaining weight not losing it. You feel depressed that you failed and indulged in things you wouldn’t normally do, you feel fat, lethargic and not motivated to move.

 

BUT

 

It doesn’t have to be that way. I am not saying you should be counting calories on Christmas day and that you can’t drink and enjoy yourself. I think being able to enjoy ourselves socially without guilt is so important for our emotional and spiritual health. What I am saying is that you can navigate this season well and come out of it still on track and motivated to keep going.

 

If you want to avoid excess weight gain this Christmas season, but still enjoy yourself without the guilt here are a few tips.

1. Planning – like anything you need to look at your calendar and mark down the social events you are committed to. If it’s a restaurant, look at the menu and pick the best options. Maybe switch your alcohol to sprits to reduce calories. Maybe have just a starter and a main and leave the dessert. Or if you have a sweet tooth opt for a main and a dessert.

You could share a dessert with a friend which halves the calories and allows you to enjoy eating it at the same time.

All you need to do is be mindful, think about it a little more and you can still enjoy your night out without compromising too much on the goal you made.

 

2.Be Realistic – This time of year is one to celebrate so weight loss may just have to be put on hold for 2 weeks to allow yourself to enjoy the season. If you can’t take time out to indulge a little once a year, then maybe you need to rethink your priorities.

2 weeks of relaxing, indulging and socialising will not undo 12 months of effort and hard work. What it will do is make you happier.

Do away with the guilt and just enjoy the moment and the people you are with.

You have 50 other weeks in the year to work on losing weight.

 

3.Increase your training – If you know that you will be eating more than try to combat it by increasing your training. It will help keep you in a positive mindset and lessen the guilt you feel from all the parties and food you will consume.

 

4.Be on it with your meals – Another way to offset the social activities is to eat well around them. Plan your meals so you are spot on and don’t deviate from them. When you can be good be very good. This allows you to enjoy going out and spending time with family and friends – No Guilt.

 

5.Go walking more everyday – Another good way to increase the calories you burn is to go walking every day – Aim for 10000-15000 steps at least every day over December and January. Walking increases the calories you burn but it doesn’t increase your hunger like other exercise can. If you burn 300 more calories a day from walking on top of what you already do; that’s 2100 kcals more a week you burn which goes a long way to helping you out with the added parties and food.

 

6.Don’t be on a diet Christmas Day – One sure way to ruin your day and leave you with a whole bunch of guilt is to stick to your calories on Christmas Day, Boxing Day and New Year’s Eve. Is it really that important in the grand scheme of things that you count calories on these days?

Can you eat less on other days to allow yourself to eat more?? YES

Can you forget about weight loss for 2 weeks and just chill out and have fun?? YES

Can you still be sensible and not over indulge and still enjoy yourself?? YES

 

Don’t burden others with your clean eating ways and perfect calorie intake – let them enjoy the food even if you want to sit there eating food from a Tupperware container.

 

It’s time to chill out, enjoy yourself but not go too crazy – use the tips above to your advantage that way instead of piling loads of weight on you can maybe stay the same but you will look back on this Christmas and New Year as a great time – GUILT FREE.

 

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DON’T SWEAT THE SMALL STUFF

fat loss

FAT LOSS MADE SIMPLE

 

You don’t need to worry about being on weight watchers, slimming world, intermittent fasting, a juice detox or any other diet method.

You don’t need to worry about how many carbs you need to lose weight, is breakfast important or not eating too late at night.

You don’t need to go to diet extremes and cut out everything you love.

You don’t have to give up alcohol.

You don’t have to train 5 x a week killing yourself in the gym.

You don’t even have to go on a diet to lose weight.

 

You just need to follow a few principles and key areas

 

Successful fat loss and optimal health come from

 

  1. Being in a calorie deficit

How you create this deficit is down to the individual.

The method of low carb, high carb, fasting etc. is specific to each person and what they prefer.

How you achieve your deficit is up to you but don’t sacrifice your own health to lose weight.

Don’t create too big a deficit as it will leave you with low energy and less strength for training.

Find your optimal deficit where you are losing weight, function well, sleep well, train well and are satisfied by the food you eat.

 

 

  1. Sleep

King of recovery is in the quality and quantity of your sleep. If you are eating well and training but struggling to lose weight, then maybe you need to address your sleep.

This is so overlooked as a way to get great results but so so important for fat loss and our overall health.

 

 

  1. Increasing your training

Exercise alone won’t cause you to lose loads of weight.

Yes, you will increase your energy expenditure from training and burn more calories, but it can also help with creating a more positive and motivated you.

It will get you fitter, stronger and more confident.

It can help you be more positive and feel in more control of your life.

It can help you to be more mindful of what you’re eating; especially if your trying to lose weight and you’re working hard in the gym.

The benefits of exercise go far beyond just weight loss alone. Look down the road a few years and ask yourself if I can make exercise part of my life where will I be in 2 yrs, 10 yrs etc.

How much better will you be by taking care of yourself now.

 

 

  1. Increasing your neat

Your NEAT is Non-Exercise Activity Thermogenesis – in other words it’s the calories you burn when you’re not in the gym or exercising.

If you want to lose weight quicker; you need to move more outside of your training at the gym.

Walk 10000 steps a day or 15000.

Take the stairs or get off the train 1 stop early.

Just move more and increase the calories you burn.

 

 

  1. Being consistent

Whatever you decide to do to create a calorie deficit, add to your life in the form of exercise or the healthy habits you create for yourself – stick to it.

Be consistent, give it time to work.

Don’t stress about it just be diligent and do each day what you set out to do and after a month test how you have gone.

If it’s working well then just keep going. Why change it if it’s working.

Trust the process and be patient.

 

 

  1. Finding joy in the journey

Smile and smile often, losing weight shouldn’t be boring or a chore all the time. Yes, you have to make changes and create new lifestyle habits and it can be uncomfortable but after a while you adjust. Find joy, find people who understand and can help you along the way, people who make the journey fun and worth it.

 

 

  1. Creating healthy habits

The cornerstone of successful weight loss and improved health is developing healthy habits over time. Your relationship with food and how mindful you are of what you eat needs to change.

You can’t follow a strict diet, lose weight then go back to how you ate before you started the diet and expect to keep it off. You have to change your lifestyle and approach to healthy eating; your habits need to change otherwise you will be dieting for the rest of your life.

 

We start by working on 1 thing at a time. Eg Could be late night snacking, if you have a tendency to over eat at night then you need to work on ways to change this. If it’s that bad, then changing this one habit could be the thing you need to start losing weight. You could opt for lower calorie healthier snacks to replace what you currently have, eat less in the day to allow for some snacks at night or portion out your snacks to keep you in a deficit.

If late night snacking is what leads you to over eat and gain weight over all your other eating habits, then start here. Replace the action of snacking on high calorie, low nutrient food late at night with a healthier, lower calorie portioned option.

 

This is just one example, but it shows how losing weight doesn’t have to be complicated or boring, it’s about being smarter and changing the big things that will lead to the best results.

 

 

  1. Realising there is no quick fix or short cuts

I won’t lie but losing weight can be hard work, it takes daily commitment and time and It involves changing your lifestyle to develop healthy habits.

There is no quick fix, no secret we aren’t telling you – just hard work and a rewarding result at the end of it.

 

 

  1. Adherence is key

No matter what you do or how perfect you’re eating plan is if you can’t follow it you won’t lose weight. There is no perfect plan that fits everybody.

The method of your weight loss needs to suit your lifestyle, food choices, likes and dislikes and social life.

If you prefer low carb and you can be consistent doing this then maybe that’s the option for you. Others may prefer higher carbs or opt to eat a balance of carbs and protein.

There is no right or wrong way – just the right way for you.

 

 

ONGOING SUPPORT

Our members have nutritional support built into their training memberships that they can access when they need help to stay on track.

Rather than just giving you a cookie cutter meal plan we aim to personalize the nutritional approach to each member.

We keep it simple and use what you’re already doing as a starting point.

You are involved in process and lead the way in terms of what you want to change.

Losing weight will have its ups and downs, it’s never linear and life will always throw us curve balls.

It’s how you react, get back up and keep going that counts.

 

For more information about our 30-day trial contact us on 07923471006 or hello@fitnesshub21.com

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SIMPLE WAYS TO GET BETTER RESULTS

So often we are looking for the next big thing that will finally help you lose weight.

We hold on to the latest fad and say this time it will work for me.

I will stick to it – no matter how extreme it is.

I talk a lot about basics and keeping things simple – in my experience we need to simplify things and get good at them first.

Below are some basics to follow as you start your journey. Some tips to help you lose weight, stay focused and get back on track.

Do these consistently and do them well – your results will follow.

 

1.Don’t focus on what the scales say

 

Letting the scales be your guide is a very risky choice when tracking weight loss. Your body can fluctuate in weight daily depending on fluid, what you have eaten and the time of day. You may be losing weight but holding onto water.

Why not try taking pictures and body measurements such as waist and hip as well as weight to track progress.

Do it monthly at the same day and time to avoid any unwanted changes.

Try not to focus on the weight loss but the process needed to get the result you are after; such as prepping your meals, training 3-4 times a week, getting good sleep etc.

Being obsessed by the scales only leads to confusion and stress and knowing what you weigh on a daily basis will not make you get there any quicker.

It will end up ruining your day and tacking you off track

 

2.Make sure your eating the right amount of calories

 

While eating in a calorie deficit will lead to weight loss be mindful that too big a deficit may lead to greater hunger, fatigue and weakness when training.

Trying to eat too low could also lead to a drop in nutrients required to maintain optimal health.

You may also have a bigger urge to eat and if you aren’t completely focused this can lead you to binging on other foods that are counterproductive to fat loss.

If you do this often enough it will ruin your efforts.

A way around this may be eating in a smaller deficit, you will still lose weight but you will also be able to stick to it better and get better results.

 

3.Being accurate in reporting what you eat

 

So often we under estimate how much we eat or completely forget what we have eaten in a day, then get upset when we don’t lose weight.

We need to be in a calorie deficit to lose weight and sometimes we can over eat without realising it even if the food is healthy.

Monitor your portion sizes especially with fats and carbs as they are easy to over eat.

If need be keep an accurate food diary for a few weeks to see if you are over eating without realising.

 

4.Start training

 

Diet alone can lead to weight loss but the combination of right eating and right training will always lead to better and faster results and it will go a long way to making your fitter, stronger and healthier.

 

5.Lift weights

 

Lifting weights doesn’t have to be all heavy weights that you associate with body building.

Weight training is key to developing strength, retaining and building muscle mass, increasing bone density and providing the body with shape.

Adding weight training to your exercise 2-4 times a week will also help you lose more weight when combined with a healthy diet.

 

6.Be realistic in how many calories you burn through exercise

 

Too many times I have heard the words ‘I trained today so I can eat what I want’.

Unfortunately this is rarely the case.

You cannot out train a bad diet, as much as you think you are exempt from this statement; for most it simply isn’t true.

Yes training more allows you to eat more but you have to realistic in how much extra you can eat and still lose weight.

If you want to lose weight being in a calorie deficit is your goal.

Training allows this to happen but so does moving more and increasing your NEAT.

Try to avoid rewarding yourself with food for the simple act of going to the gym.

It will hinder your results and pave the way for some really bad habits that in the long term will only hold you back from achieving your goal.

 

7.Eat more protein

 

Increasing protein intake has many benefits for health and weight loss.

It makes you feel fuller; therefore you eat less overall.

You burn more calories just to digest it (thermic effect).

Helps maintain muscle mass

Boosts your immune system

Try reducing your consumption of processed and refined carbs and replacing them with higher protein meals.

Rule of thumb if you increase something in your eating you need to take something away to balance it out.

 

8.Be mindful of fat intake when on a low carb diet

 

While low carb diets do work for fat loss (alongside many other diets) you must be mindful of how much fat you eat.

Just because you cut carbs down and you have been told to increase fats doesn’t mean you eat them in abundance.

They have more calories per gram than carbs (9kcal compared to 4kcal) so they need to be eaten in moderation to ensure your still in a calorie deficit.

Rather than upping the fats too much, aim to increase your protein in the absence of carbs.

 

9.Eat more fibre

 

Fibre is often not considered when losing weight but its key to optimal health and fat loss.

It helps with your digestive health, makes you feel fuller and therefore eat less overall.

Be sure to include high fibre foods in your day-to-day eating plan.

 

10.Are you really hungry?

 

An easy way to over eat is through boredom or bad habits you have gotten yourself into.

This mainly occurs mid afternoon and late evening; but can happen anytime really.

9 times out of 10 you’re not even hungry; you’re bored.

You reach for the cupboard almost in a trance like state and stuff your face with the first thing you see.

You don’t even register that you have eaten anything.

 

Sound familiar?

 

A good way to combat this is –

  • Have a pre-planned snack that you can have if you feel the need.
  • Hide all the tempting things in a cupboard that makes it that little bit more difficult to get to.
  • Have a hot drink like tea and some fruit

 

11.Have realistic expectations

 

You must be realistic about what you need to do in order to reach your goal.

You must be realistic about your current life situation, stress levels, availability to train, prepare food, family obligations or anything that may distract, slow down or prevent you from reaching your goals.

You have to take the other areas of life and put them into context and determine if you have to adjust your expectations in reaching your goal at this point in time.

 

If you want a beach body in 3 months and have to lose 2 stone – but can only train 1-2 x a week, have 3 kids and a fulltime job then reaching that goal is going to be more challenging and maybe not realistic –

 

On the other hand

 

If you can train 4-5 times a week, have no kids, work full time but have time to invest in food prep then yes its very realistic.

If you’re the mum of 3 then maybe the goal is to train 2 x a week, move more, eat healthy, eat less junk and get the kids and husband involved in the process.

You may not lose it all, but you will still lose weight, your family will be healthier and you will be much happier as you achieved a result but didn’t burden yourself with the pressure to hit a target that wasn’t really achievable in the first place considering your current situation.

 

12.Hit and Hope – failing to track anything you eat and hoping it will achieve a result.

 

I am not saying you need to weigh and record everything you eat, but you do need to have some idea of what your eating in order to see if it works or not.

You can still overeat healthy food and take yourself out of a calorie deficit.

You can track how much protein you eat, how many carbs you eat, how much bread you eat, how much junk food you eat and make changes according to the results your getting.

The more information you have about what works and doesn’t work for you will help you in the long term.

 

13.Drink less calories

 

Another slippery slope I see is making the mistake of drinking too many calories in the form of juices, soft drinks, lattes, frappes etc

These are usually full of calories that you could be eating rather than drinking.

Be mindful of what you drink – most coffee shops have the calorie content of their beverages on display so check the board and add these into your calories for the day.

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SIMPLE WAYS TO GET BETTER RESULTS

So often we are looking for the next big thing that will finally help you lose weight.

We hold on to the latest fad and say this time it will work for me.

I will stick to it – no matter how extreme it is.

I talk a lot about basics and keeping things simple – in my experience we need to simplify things and get good at them first.

Below are some basics to follow as you start your journey. Some tips to help you lose weight, stay focused and get back on track.

Do these consistently and do them well – your results will follow.

 

  1. Don’t focus on what the scales say

Letting the scales be your guide is a very risky choice when tracking weight loss. Your body can fluctuate in weight daily depending on fluid, what you have eaten and the time of day. You may be losing weight but holding onto water.

Why not try taking pictures and body measurements such as waist and hip as well as weight to track progress.

Do it monthly at the same day and time to avoid any unwanted changes.

Try not to focus on the weight loss but the process needed to get the result you are after; such as prepping your meals, training 3-4 times a week, getting good sleep etc.

Being obsessed by the scales only leads to confusion and stress and knowing what you weigh on a daily basis will not make you get there any quicker.

It will end up ruining your day and tacking you off track

 

  1. Make sure your eating the right amount of calories

While eating in a calorie deficit will lead to weight loss be mindful that too big a deficit may lead to greater hunger, fatigue and weakness when training.

Trying to eat too low could also lead to a drop in nutrients required to maintain optimal health.

You may also have a bigger urge to eat and if you aren’t completely focused this can lead you to binging on other foods that are counterproductive to fat loss.

If you do this often enough it will ruin your efforts.

A way around this may be eating in a smaller deficit, you will still lose weight but you will also be able to stick to it better and get better results.

 

  1. Being accurate in reporting what you eat

So often we under estimate how much we eat or completely forget what we have eaten in a day, then get upset when we don’t lose weight.

We need to be in a calorie deficit to lose weight and sometimes we can over eat without realising it even if the food is healthy.

Monitor your portion sizes especially with fats and carbs as they are easy to over eat.

If need be keep an accurate food diary for a few weeks to see if you are over eating without realising.

 

  1. Start training

Diet alone can lead to weight loss but the combination of right eating and right training will always lead to better and faster results and it will go a long way to making your fitter, stronger and healthier.

 

  1. Lift weights

Lifting weights doesn’t have to be all heavy weights that you associate with body building.

Weight training is key to developing strength, retaining and building muscle mass, increasing bone density and providing the body with shape.

Adding weight training to your exercise 2-4 times a week will also help you lose more weight when combined with a healthy diet.

 

  1. Be realistic in how many calories you burn through exercise

Too many times I have heard the words ‘I trained today so I can eat what I want’.

Unfortunately this is rarely the case.

You cannot out train a bad diet, as much as you think you are exempt from this statement; for most it simply isn’t true.

Yes training more allows you to eat more but you have to realistic in how much extra you can eat and still lose weight.

If you want to lose weight being in a calorie deficit is your goal.

Training allows this to happen but so does moving more and increasing your NEAT.

Try to avoid rewarding yourself with food for the simple act of going to the gym.

It will hinder your results and pave the way for some really bad habits that in the long term will only hold you back from achieving your goal.

 

  1. Eat more protein

Increasing protein intake has many benefits for health and weight loss.

It makes you feel fuller; therefore you eat less overall.

You burn more calories just to digest it (thermic effect).

Helps maintain muscle mass

Boosts your immune system

Try reducing your consumption of processed and refined carbs and replacing them with higher protein meals.

Rule of thumb if you increase something in your eating you need to take something away to balance it out.

 

  1. Be mindful of fat intake when on a low carb diet

While low carb diets do work for fat loss (alongside many other diets) you must be mindful of how much fat you eat.

Just because you cut carbs down and you have been told to increase fats doesn’t mean you eat them in abundance.

They have more calories per gram than carbs (9kcal compared to 4kcal) so they need to be eaten in moderation to ensure your still in a calorie deficit.

Rather than upping the fats too much, aim to increase your protein in the absence of carbs.

 

  1. Eat more fibre

Fibre is often not considered when losing weight but its key to optimal health and fat loss.

It helps with your digestive health, makes you feel fuller and therefore eat less overall.

Be sure to include high fibre foods in your day-to-day eating plan.

 

  1. Are you really hungry?

An easy way to over eat is through boredom or bad habits you have gotten yourself into.

This mainly occurs mid afternoon and late evening; but can happen anytime really.

9 times out of 10 you’re not even hungry; you’re bored.

You reach for the cupboard almost in a trance like state and stuff your face with the first thing you see.

You don’t even register that you have eaten anything.

Sound familiar?

A good way to combat this is –

  • Have a pre-planned snack that you can have if you feel the need.
  • Hide all the tempting things in a cupboard that makes it that little bit more difficult to get to.
  • Have a hot drink like tea and some fruit

 

  1. Have realistic expectations

 You must be realistic about what you need to do in order to reach your goal.

You must be realistic about your current life situation, stress levels, availability to train, prepare food, family obligations or anything that may distract, slow down or prevent you from reaching your goals.

You have to take the other areas of life and put them into context and determine if you have to adjust your expectations in reaching your goal at this point in time.

If you want a beach body in 3 months and have to lose 2 stone – but can only train 1-2 x a week, have 3 kids and a fulltime job then reaching that goal is going to be more challenging and maybe not realistic –

On the other hand

If you can train 4-5 times a week, have no kids, work full time but have time to invest in food prep then yes its very realistic.

If you’re the mum of 3 then maybe the goal is to train 2 x a week, move more, eat healthy, eat less junk and get the kids and husband involved in the process.

You may not lose it all, but you will still lose weight, your family will be healthier and you will be much happier as you achieved a result but didn’t burden yourself with the pressure to hit a target that wasn’t really achievable in the first place considering your current situation.

 

  1. Hit and Hope – failing to track anything you eat and hoping it will achieve a result.

I am not saying you need to weigh and record everything you eat, but you do need to have some idea of what your eating in order to see if it works or not.

You can still overeat healthy food and take yourself out of a calorie deficit.

You can track how much protein you eat, how many carbs you eat, how much bread you eat, how much junk food you eat and make changes according to the results your getting.

The more information you have about what works and doesn’t work for you will help you in the long term.

 

  1. Drink less calories

Another slippery slope I see is making the mistake of drinking too many calories in the form of juices, soft drinks, lattes, frappes etc

These are usually full of calories that you could be eating rather than drinking.

Be mindful of what you drink – most coffee shops have the calorie content of their beverages on display so check the board and add these into your calories for the day.