Ever wish there was a cheat code for fat loss? Well, while there isn’t a magic pill, there are steps you can follow that will give you the results you want if you’re consistent. Stick with it, and you'll reap the rewards.
No Quick Fixes Here
Let's be real: this isn’t a quick-fix. If that’s what you’re after, stop reading. This plan is for those who are done with yo-yo dieting and constant weight fluctuations, and ready to feel confident in their bodies by putting in the work.
Your Fat Loss Blueprint
1. Step-by-Step Progress:
Start by setting a realistic weight loss goal. A gradual approach helps maintain hormonal balance and promotes sustainable progress. After reaching an initial milestone, taking a maintenance phase can help reset your body's baseline.
Studies have shown that losing weight at a slow and steady rate is more likely to result in long-term weight maintenance. It allows for adjustments in metabolism and reduces the risk of nutritional deficiencies .
2. Seasonal Carb Intake:
Adjusting carbohydrate intake based on seasonal changes can be beneficial, especially in varying climates. Lower carb intake during colder months may help manage insulin sensitivity, while increasing carbs in warmer months can support more active lifestyles. Calculate your calorie needs by considering your weight loss goals and current body weight.
3. Eat Real Food:
Prioritise vegetables and whole foods. Eating more veggies can add volume to meals without significantly increasing calorie intake, which can boost your mood and energy levels. Aim for consistent adherence to healthy eating habits.
4. Hydration:
Start your day with water and continue to hydrate before meals. Replacing snacks with water can help reduce unnecessary calorie intake. Set a daily goal for water consumption and avoid buying tempting snacks.
5. Protein and Strength Training:
Consuming adequate protein is crucial for maintaining muscle mass, especially when combined with strength training. Aim for regular exercise sessions that include strength training, focusing on a variety of exercises to work different muscle groups.
6. Mindful Eating and Sleep:
Align your eating schedule with your sleep patterns. Eating your last meal several hours before bed and your first meal after waking up can support better digestion and energy levels. Maintaining a regular sleep schedule can also help regulate hunger and overall well-being.
7. Daily Movement and Schedule:
Aim for 8,000-10,000 steps daily to boost energy, elevate mood, and burn calories. Treat your workout time as a non-negotiable appointment and stick to it.
8. Track Progress and Emotions:
Measure your progress by weighing yourself, measuring centimetres, and taking photos.
Keep a food diary to gain insight into your eating habits.
9. Limit Alcohol and Positive Mindset:
Reducing alcohol intake can help avoid empty calories and the negative effects on sleep and stress levels.
10. Expert Coaching:
Get a qualified coach to guide and hold you accountable on this journey.
Ready to make that change?
Book a consult with us and let’s work towards your goals.
