Shedding some light on the most asked question in the fitness industry (argh!)

No matter how hard we try to escape it, people seem to always want to lose weight.  As a trainer, I deal with this question on a weekly basis.  While I am able to give my advice, I always hesitate to spend too much time on the topic. And when I do, I do so with caution.  And even though I loathe the subject myself, I feel it is important to help educate others on this very popular topic and help give some clarity with some simple tips. 

It is extremely important that you first ask yourself “WHY”.  Why is losing weight such a big deal for you? What aspects of your life are you hoping will change due to losing weight? Have you gained a bit of extra weight due to “eating more, moving less”? If so, that makes sense then, doesn’t it? Just reverse that a little bit, and you’ll most likely see the changes you’re after.

I don’t see why there needs to be so much pressure and so much focus on anything else really. Just use your common sense (?).

While I do cringe when discussing this topic, I completely understand why a lot of people are so fixated on it. When we gain a bit of weight, we can feel uncomfortable. Our clothes don’t fit as well, we don’t feel confident, and we may feel low energy and just “blah”. I get it, and there is nothing wrong with wanting to shed a few kilos.

I also think it is extremely important to keep ourselves in check with our weight loss goals, our body confidence, and our motivators for constantly striving for weight loss. We need to use our common sense. We’ve discussed this quite about on my Instagram account on my “Not Selling Skinny” series.

But for now, I will give some general advice that I personally believe can help the general population with some simple weight loss goals. However, these guidelines aren’t for everyone.  If you already do most of these suggestions and haven’t seen the results you desire, then there is most likely other factors at play.

These other factors should not be overlooked: Stress. Hormones. Metabolic conditions. Daily lifestyle. Pre or Postnatal stages. Sleep patterns. Medical conditions or illness. And more…

Losing Weight.

Calories

To lose weight, you must be in a caloric deficit. Therefore, it is important to do a few days of calorie counting to see how much you are currently eating (honesty is best!).  After a few days, you can probably do this less and less once you know your approximate caloric intake for your average days as well as your favourite meals. If you aren’t losing weight when you think you should be, it is important to know if you are in a deficit or not.  And once you do count your calories for a few days, you’ll be able to gage more meals and food choices without tracking.  

Against Calories Counting?

So am I …. But I’ve also done it on/off for years and I really think it can help, to a certain point.  I recently had a poll on my IG account and the majority of people who answered yes to the question “Are you struggling to lose weight” also answered yes to “are you against calorie counting”.  It seems that people who don’t count calories do not know how many calories they are consuming, which can be a huge road block to losing weight.  I know it’s tedious and time consuming, but it is short term.  You don’t have to do it for long. 

It is important to take responsibility and to know what you are consuming each day. 

Knowledge of your caloric intake can be powerful, but it can also be toxic.  

When is Calorie Counting toxic? 

When you become obsessed. For example, if someone is counting every single calorie before they put food in their mouth, or scraping off a bit of cheese to save 50 calories from their daily total.  Calorie counting should be used over a few days and for a few of your frequent meals to give you a good idea of your caloric intake.  If you are having a long black instead of a latte to save 100 Calories, try not to stress too much about it.  And if you are running on the treadmill to burn off an extra 100 Calories to reach your deficit, then calorie counting has become toxic.  Calorie counting will never be 100%, so try your best to get into a range and use your counting to get an idea of your caloric intake.  I think it is very powerful to have a good idea of how many calories you have most days.

It will give you some control and confidence with your food intake and what your body needs.  

*An Example for an for an average 60-70kg female:  Eat 1800-2000Cal/day. Anything less will likely leave you hungry and is not sustainable (which means you will likely regain weight easily).  Too few calories per day can lead to muscle loss and lower metabolic rate (hello yo-yo diets and weight regain).  If you feel tired and lethargic, you probably need to eat more.  If you are always hungry between meals, you probably need to eat more. 

Macros: Carbs / Protein / Fats

*These are general guidelines for the average person. 

As a very general guideline, my suggestion is to aim for 40% Carbs, 30% Protein, 30% Fats to make up an average of 2000 Calories/day *(This is just an example for an average 70kg Female with moderate activity levels). 

It is very common for people to be low in protein.  In order to maintain lean tissues (muscle), and lose body fat, your body needs protein.  This is where a good quality protein bar stash for your office/car/purse is recommend, so when you grab a snack you aren’t just getting another sugar rush (read labels).  

Hot Tip:  Have protein at EVERY meal or snack.  Try not to eat a “carb meal” (such as oats, or muesli bar).  Add protein and fats to your oats, have an egg with your avo on toast, or add some chicken or tuna to your veggie sticks snack.

Protein = promotes maintaining muscle and fat loss, and less hunger. 

Take a Smoothie, for example. A very common meal I hear from clients are smoothies, which usually include: frozen fruit, plus a banana, oats, and some spinach.  While this is a “healthy” meal, it is also low protein.  A good quality protein powder will help bring up the protein quantity, and try adding some chia seeds or almond meal to add some fats, fibre and texture.

*My Fitness Pal is great, free app that easily calculates all your calories and macros for you.

Exercise and Daily Steps

*These are general guidelines for the average person. 

Exercise is an important part of maintaining your body weight and helping with your weight loss goals. Exercise helps so many aspects of your healthy body, with a key component being your lean tissues, including: muscles, tendons, ligaments and bones. Here are some of my recommendations.

Daily Steps

Aim for 10,000 steps a day.  Use a pedometer, Apple Watch, Fit Bit or Garmin for best results.  Or you can download a free app on your phone but you must keep your phone in your pocket all day for accurate measures.   1 hour of walking is about 6-7,000 steps.  You need to make time for daily steps. (A great motivator my 21-Day Challenge, which starts every Monday)

Cardio

Try to get out of breath and sweaty 2-3x/week, for at least 15 minutes.  This can be a light jog, a fast walk or hill intervals, beach/sand walking, add some stairs into your usual route, as well as your add a little cardio set into your gym workout.

Gym/Workout/Pilates/Resistance Training

2-3x/week, for about 30minutes.  The application of load to your muscles will add lean tissue, provide strength and definition, as well as a larger calorie burn per day.  And no, you won’t “get bulky”. It is important to preserve your lean tissues, aka muscle. This is also another reason to ensure you are getting enough protein.  If you are burning lots of calories with your workouts while low in protein stores, you are more likely to lose lean tissue from your body.  This can lead to a lower metabolism.   You might lose weight initially on the scale, but your clothes will still be tight and you will gain weight back later, and probably quicker.

*Weight lost during a workout, such as hot yoga or a run, is merely water weight. This only means you are dehydrating your body and should replenish the amount of weight lost during exercise with water. 1kg = 1Litre. Water weight is not long term and your body will be working overtime to try and get your fluids back up, so just drink up!

Water + Liquid Calories

Try to only drink plain water as often as possible.  Perhaps 1-2 cups of tea or coffee, then the rest just plain water. 

Aim for 2-3Litres of water a day, with a 2Litre minimum.  Increase this closer to 3Litres if it’s warmer weather, if you are sweating more, if you are pregnant or breastfeeding, and if you feel thirsty later in the day.  Measure your water intake as best as possible as it is vital for your whole body function, energy, sleep, and weight loss. Dehydration can lead to increased muscle soreness, fatigue, headaches, crankiness, cramps, and lower overall motivation.

Thirst often masks itself as hunger, so before you reach for another snack, grab some water.

Hot Tip: Add 500ml for every cup of coffee/tea that you drink.  Try drinking 250-500ml every 1-2 hours of your day.  And keep a water bottle in your car or work bag so you always have access during transit. 

Alcohol 

Cut it out as much as possible.  Nothing beneficial comes from alcohol, despite what some news articles may suggest.  While a social drink every once in a while is good fun, I suggest limiting the amount you have, and the urge to “get pissed”. Try suggesting non-alcoholic social gatherings when possible.

I find this is especially important if you have a habit of 1-2 drinks each night…it’s a bad habit.  Ask yourself why, why are you doing this? What happens if you cut out these nightly drinks?  

Hot Tip:  Alcohol a depressant, and can lead to decreased moods and energy levels, which is usually combative to weight loss goals. 

Eating Behaviours/Patterns 

Eat when you are hungry, until you are not hungry.  Sounds simple, right? 

A few simple tips: 

• After dinner, the mouth should stay closed!  
• Eat when hungry. If you’re not hungry, wait until you are, or eat a small amount to hold you over until you are hungry again.  
• Don’t eat breakfast just because it’s morning.  
• Plan ahead with a good quality protein bar in your car/bag/desk.  

Nobody likes you when you’re hangry.

Snickers Ad, circa 2008

• Avoid sugary snacks and remember protein at each meal.  There isn’t any (worthy) protein in biscuits, cookies, cakes and pastries….this will only leave you lethargic and low energy (not to mention a huge amount of calories).
• Let yourself feel hungry between meals.  Don’t be afraid to hear your tummy rumble!  Grazing and snacking all day can lead to excess calorie consumption and mindless “habit” eating.
• Don’t snack if you aren’t hungry.  Listen to your body’s cues. 
• Do not give yourself easy access to mindless snacking or grazing.  Have your back to the kitchen, don’t leave bowls of lollies out, and try to eat at a separate space to your workspace.  

Hot Tip: If lunch is 12pm, and dinner is 6-7pm, you will likely need something around 4pm to stop you from overeating at dinner or snacking on quick convenient foods (chips, crackers, lollies) before dinner.  This is where a good quality protein bar or protein powder can be very handy.   

Sleep

Please try to give yourself the best opportunity to have a good night’s sleep.  This is so hard for a lot of reasons:  kids, work, stress, other commitments, family reasons, hormones, illness or medical conditions, and many other reasons (anyone else have a cat?!).  

If you find you are sacrificing 1-2 hours of sleep in order to wake up to hit the gym, ask yourself if it is worth it?  If you have to stay up late to meet a work deadline, are you still able to get a decent night’s sleep?

What factors are in your control? 

Can you delegate household tasks to other members of the household?  Can you find ways to lighten your load on your busy days?  Can you exercise at another time or another day in order to get more sleep?  

Getting adequate sleep has a direct effect on our health and our weight loss goals.  A lot of my clients who are struggling to lose weight, or who have been gaining weight without necessarily eating more, are often very stressed, lacking sleep, and burning the candle at both ends. 

Have a look at your weekly schedule and see what factors you can change or modify to give you a bit more sleep.  

Please take all these considerations with an open mind and some common sense. Being consistent and creating healthier eating habits can help avoid unnecessary weight gain in the first place. It is important to maintain a satisfying relationship with food and exercise, and to allow some flexibility in your routine. Go out for dinner, and eat too much yummy food! You’re allowed and it’s okay to indulge. Just don’t do it at every meal, every day.

If you have any questions, send us a message or leave a comment and we will help guide you in the right direction.