Tag: tips for fat loss

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HOW ARE YOU TRACKING SO FAR IN 2020

Are you still on track?

GOAL AND HABITS

 

How are you tracking so far???

 

1/12th of the year has passed – just like that it’s February.

 

How are you tracking with those New Year resolutions??

 

Hopefully you remember what they are.

 

If you’re on track and motivated – fantastic. Keep up the good work.

 

If you need to start again – then do just that, put it behind you and keep moving forward.

 

No one said it would be easy, but it will be worth it.

Work hard, be consistent, stay focused and do it with a smile on your face.

 

No matter how many times you fail, just keep getting up and moving forward.

I have always learnt more from the times I failed than the times it all went my way.

 

Are you lacking motivation?

Here are a few ways you can help increase your motivation to reach a goal.

 

Give yourself a reward.

Ask a friend to go with you.

Create reasons why you will succeed.

Have a bigger vision.

Find a way to achieve your goal that makes you happy.

Own your own goal – be accountable to yourself.

Find others who can support you.

 

Ultimately your desire to change has to be greater than your desire to stay the same.

Motivation is never constant – sometimes you need to ask yourself the question…..

 

HOW MUCH DO I WANT IT?

What do I want more to lose weight or to eat what I want?

What do I want more to watch tv every night or sacrifice (or invest) an hour to go to the gym?

What do I want more monthly spending on stuff I don’t really need or using that money as an investment into my health by getting a trainer or joining a Small Group PT Gym?

 

If you’re constantly struggling to get started and have no motivation then maybe you just don’t want it enough….or maybe you need to try something different to motivate yourself.

 

Admitting that you can’t do it on your own and that maybe a coach would help isn’t a bad thing, it’s actually a step forward. If you can’t stay motivated doing it on your own but you can when surrounded by others and great coaches than do just that.

 

If you don’t know where to start as its all too overwhelming then contact us at Fitness Hub 21 – hello@fitnesshub21.com or phone 07923471006.

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TIPS ON HOW TO MAKE SMALL CHANGES TO YOUR NUTRITION FOR FAT LOSS

fat loss, weight loss

SIMPLE BUT EFFECTIVE WAYS TO REDUCE YOUR CALORIES TO HELP YOU LOSE WEIGHT

 

  1. Calorie swaps– take your normal snack, work out how many calories it is then replace it with something that is lower calorie.

 

  1. Plan ahead with your meals– make extra dinner so that is lunch the next day.

 

  1. Get your food delivered– If never having food in the house is an issue, then get it delivered.

 

  1. Buy meals that you want to eat not just random items– Don’t just buy food but plan the meals you are going to eat and shop accordingly then you won’t be left with no food in the house and feel tempted to get takeaway.

 

  1. Taking fruit to work or healthier snacks lower in calories– saying I won’t eat the cake in the office is hard, a way to combat this is to take a healthier option with you so that you don’t feel so left out.

 

  1. Have a smaller breakfast, lunch or dinner– eating 100-200 kcals less in a meal adds up over time, helping to create a calorie deficit.

 

  1. Eliminate a meal a day– skip lunch on a Sunday because you had a late breakfast.

 

  1. Have smaller portions– just reduce the size of each meal across a day – if you took just 50 calories out of every meal x 3 = 150 kcals a day you not eating, times that by 5-7 days a week and you have cut out 750-1050kcals a week. A little each time adds up to a lot over the weeks and months. (give example of 50kcals – meat, rice, toast etc

 

  1. Watch your fat portions(only as they have 9kcals per gram as opposed to 4kcal per gram with carbs and protein – 2 tsp butter = 90kcals, if you eat 2 slices of bread (give calories then have 2 tsp butter each slice that’s – work out the calories – maybe just have 1 slice or reduce the amount of butter (we all need fat in our diet but just be mindful of your intake)

 

  1. Introduce lower carb days– If you are a heavy carb eater than maybe have 2-3 lower carb days a week – it’s not the lower carbs that make you lose weight but that fact that the thing you overeat the most is reduced for 2-3 days a week therefore you will be eating less calories. Make sure you increase your protein and veg intake on those days.