1) Be in a calorie deficit. Simple terms – if calories out are more than calories in then you are on the right path to losing weight. A lot of the time people consume too many calories for their life style without realising which can cause weight gain. Using the Harris Benedict Equation you can work out how many calories are right for you. You can find online calculators to help you work this out. The average person ideally should be eating about 300-500 calories less than what they’re exerting. This will help lose 1-2lbs a week which is the healthiest and most sustainable way to lose weight.
2) Exercise effectively. Whether you train two times a week or five, make sure you use your time efficiently. 30 minutes walking on a treadmill won’t achieve the same results as a 30 minute circuit combining sprints with some resistance work. The more calories burned in your session will result in achieving your goals in a much quicker and sustainable time.
3) Set yourself a goal. If you give yourself a target and a time frame to achieve your results your self discipline and motivation will help push you further to achieving your weight loss. For example, if you have a holiday coming up and you want to drop a dress size then set yourself weekly goals of how much you want to lose and research how to do it. Don’t be afraid to ask for help either, the entire USN Team understand how weight loss works and the best way to do it for you so feel free to contact any member of the team or ask a PT at your local gym. There are also tons of great articles and blogs [other than this one] from Team USN on how to do this.
4) Drink your water. If you tend not to drink a lot of water throughout the day then you are probably holding a lot of water in the body which can make you look bloated, give the appearance of cellulite and make you look and feel tired. By drinking 2-3 litres of water a day you reduce water retention and bloating, rejuvenate the skin and overall feel more energised. This will give you more metal focus which may help you work that extra bit harder in your sessions resulting in more calories burned.
5) Macro Ratio. You may be in a calorie deficit but is your ratio of carbohydrates, proteins and fats right? There are many different theories as to what ratio your macros should be but everyone will have something different which works for them. To have a sustainable healthy balanced diet then that’s exactly what it should be… balanced. A typical ratio I like to start clients on is 40% Carbs, 40% Protein & 20% Fats and from there see how their boy reacts. It’s all trial and error with most people but that’s a great place to start and from there you can manipulate each Macro higher or lower to suit you.
6) Avoid “The Diet”. Any book or online plan that starts with ‘The’ and ends with ‘Diet’ should be steer-cleared. The Atkins Diet…. The Juice Diet etc …. These Fad Diets are not sustainable, the reason they are popular is because they help you lose weight simply because the calories are extremely low. As tip number 1 states if calories out are more than calories in then you are on the right path to losing weight. These diets can put you on calories as low as 1000 a day which is not healthy. You can lose a ton of weight in a short period of time but eventually your body craves food and you’ll start to eat more normally after a while. Once this happens you gain all the weight back and in some cases even more.
7) Cut down on processed foods. We all love a binge now and again but if you reduce the amount of process foods consumed and try stick to fresh fruits & veg, whole grains, meat & fish and plant based products then you will start to see a change in your body for the best.
8) The right supplements for you. USN provide a great assortment of supplements which can aid your fitness goals. For weight loss i highly recommend the Diet Fuel ISO Lean Whey Protein which is the most refined protein powder USN offers which helps those on the path to losing weight. This is great as a post workout shake or a ‘snack replacement’ – not a meal replacement. Other supplements I take when I’m cutting down for photoshoots or for holidays are the Phedra Cut Lipo XT Fat Burners and CLA/Green Tea tablets. Both these tablets aid fat loss and will help give that extra push towards reaching your goals.