Tag: tips for weight 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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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.