When it comes to losing weight, everyone has their own 'success story', or experiences of 'failure'.
In many circumstances, successful weight loss may have been an exceptional coincidence, where applying basic principles ensured a reasonable amount of weight loss occurring. If there was a vast amount of fat to be lost at the starting point, it is inevitable that making a few small adaptations to a lifestyle can reap huge rewards.
Without understanding why they were successful, people will then stall with their weight loss goals, because the very same principles are no longer working - eating 'healthier' foods, exercising a little bit more. The end result is a feeling of discontent and ultimate failure.
Old habits will then creep back into routine until you're back at the first hurdle all over again.
Depressing stuff, right?
Managing successful weight loss
The good news is, successful weight loss can occur long term, until a point is reached where you can be content, and be in a position to maintain your current state of fitness or image appreciation.
Here's my advice to you, presented into small segments, that, when applied, can really change your approach to your weight loss goals, and any fitness goals in general.
Please note that when referring to 'weight', we are considering a figure on the scales which includes muscle mass, fat mass, water weight and bone mass etc. It is much more preferable to address 'fat loss' as the most viable measurement of 'weight loss' success.
1. Always have a schedule
Ensure you have regular workout / exercise days confirmed in the diary and stick to them as part of your life routine. If that's appointments in the gym, exercise outside of the gym, sports clubs, or anything.
If you don't have bookings in your diary - it's too easy to become lazy and lose any accountability for your fat loss goals.
Relying upon acting impulsively is a sure fire sign you'll eventually lose the will to continually find motivation on a whim. Trust me, that's hard!
2. Training frequency must be maintained
Aim to train using added resistance (weights) at least twice per week for 45-60 minutes, aiming to hit every muscle group at least once in this timeframe. By all means, train more frequently, but sufficient long term fat loss will occur as a result of regular resistance training a few times per week.
Keep it enjoyable, always mix it up every 6-8 weeks, and seek advice from a professional if you aren't seeing any benefits after this period of time. Remember, we aren't talking bodybuilding, we are talking realistic muscular development to enhance fat loss.
3. Stay fit and healthy!
Remain fit and healthy by hitting 3x 30 minute cardio sessions (preferably intervals) per week, whether that's the Rowing Machine, Treadmill, Outdoor Sprints, Battle Ropes, Cross Trainer, Swimming, Dancing, Exercise Bike - whatever it is you enjoy most. Don't do what you don't enjoy! That's what I say.
It's a common perception that you MUST run on the treadmill, or you MUST do a spin class. Just ensure you get regular exercise to improve your aerobic capacity, enhance the quality of your life, and also - which is why we're reading this - to burn some extra fat.
Just keep in mind, continuous cardio vascular exercise without proper recovery will lead to lack of energy, reduced concentration, and depending on what it is - reduced muscle mass. This will make the body more resistant to losing fat as a result. So keep it simple, and resist over-doing it.
4. Understand your calorie intake
To burn body fat, you will need to be in a slight calorie deficit - not an extreme one. So if your BMR (basal metabolic rate) and TDEE (total daily energy expenditure through any exercise) equals 1,750 calories, you'll then aim for 1,500 calories daily to strip away fat stores safely, and sustainably.
Stop drastically cutting calories in short spells, and listen to your body. If you are bloated, feeling like you're eating too much - yet Myfitesspal is telling you that you're only eating 500 calories per day - the chances are, you're going wrong in your calculations.
Furthermore, if you're hungry, it's a good sign you're on a controlled calorie deficit. Remember, you're bound to get hungry - your body is used to more calories on a daily basis!
However, if you're starving, losing focus at work, feeling tired all of the time - then you may be cutting your calories too much. Seek help if this is the case, and regain control of a smaller calorie deficit.
5. Over complicating 'Macro-Nutrients'
You don't have to purely eat only spinach to build muscles and burn body fat. Sorry Popeye. You just need a sensible 24 hour template plan to follow on a daily basis. Nutrition must fit around your lifestyle in order to be maintained. The quicker you become a creature of habit, the better. When your diet becomes boring (come on, at least give it a month...) you'll then construct another template to follow on daily basis.
Many people worry too much about macro-nutrients when simply losing weight. Body fat isn't too dissimilar to losing weight. Keep your protein amount at roughly 0.8-1.6g per kg of bodyweight depending on how much you train. Aim to consume most of your carbohydrate amounts upon waking, or before and after workouts. Ensure your fat sources are avocado's, full fat whole foods, nuts, seeds and oily fish.
That's it, there's no need to over complicate macro-nutrients. Just remember, fat loss occurs at a totally different timeframe between a 20 stone individual and a 10 stone person. The lighter you are, the more consideration you'll have to give to macro-nutrients.
6. Stop working your diet around your social life
Do not panic. Life events will always crop up. Stop saying you'll 'begin' once your busy social life slows down. It's important to learn from these events and stay accountable during them. Ensure that you work your social life around your diet.
Un-accounted for binge weekends will do you the most harm. Not the odd slice of bread. Always track your calorie intake from bad days and you'll learn so much from the mistakes you make. Such mistakes include having a birthday celebration, or a catch up with friends, over eating and drinking too much alcohol, yet totally ignoring the fact you've consumed over 5,000 calories in one weekend.
Come Monday morning, you track your calories again, hit your 1,500 calorie target for the next couple of days, yet wonder why you haven't lost any body fat as you've hit your calorie count. Hence, it must be that one slice of bread to blame! Wake up, take some responsibility, and you can factor in your social life within a balanced approach.
7. Always look after your health first and foremost
You only get one 'body'. Look after your health. Above all, this should be the ultimate goal. If you've got an injury, a medical condition, or even just a lack of mobility - ensure you prioritise this issue over your physical image.
Stretch more, move more, improve your posture, see the doctor, book that appointment with the physio. Your health and wellbeing ultimately comes first - regardless of what stage in life you are at.
8. Surround yourself with likeminded people
Surround yourself with likeminded and positive people who support - not sabotage - your goals. Exercise with friends or family where possible, and always motivate and encourage others. See yourself as a shining example as to what can be achieved.
Never EVER put yourself down or tell yourself you can't do something. You are inspiring to someone out there - you just can't see it. Someone out there wants to be just like you, but you may never know this.
If someone supports you, and understands why you need to lose body fat, to workout to stay healthy - then you'll be so much more successful in life. Avoid anyone that makes you feel like you can't achieve something. The people that say, "oh, you'll never do that", or laugh at you when you say you're taking up a new sporting activity.
Avoid negative people like the plague!
Finally, I wish you the best of luck in your weight loss journey. It won't always be easy, but it will always be rewarding if you stick it out.
Luke Armour (LAPT)
