10 Secrets to Weight Loss
‘If you focus on results, you will never change. If you focus on change, you will get results.’ From experience I see this time and time again, if the only goal a client has is to lose xx kilos, nothing changes long term. If and when the weight goal is reached for that special event, generally speaking, old eating and exercise patterns return as soon as that special event is over. So how do you lose weight and keep it off?
Tip 1. Don’t be glued to your bathroom scales. Sure the scales are a starting point but they don’t always reflect the changes in our bodies. Biggest NO, NO. don’t become despondent about the lack of change on the scales, this can cause negative hormones and weight loss stalls further. Muscle is heavier and denser than fat. You may find that in the initial 6 weeks of our program that your body weight on the scales doesn’t change much. If we however analyse the data, we see changes in a decrease in body fat %, increase in muscle mass%, decrease in body measurements, your clothes fit better, there is often significant changes. For some it may take a little longer due to a number of reasons, menopause, medical conditions, how much weight and how long your carrying it etc. Be persistent and consistent.
Tip 2. Work with a personal trainer who has achieved results, don’t be afraid to ask for testimonials. When choosing a trainer, see if they talk and treat you without any judgment. We are individuals and those needs have to be taken into consideration to design a program specifically for you. If you’re a menopausal woman and have a few medical conditions, then choose a PT that actually understands fully what you are going through. It’s about listening to you and finding what works for YOU. I’ll work with you and encourage you along every step of your journey. The benefits of working with a PT, is that you’re not alone, and those times you feel like slacking off, is the time you will have that extra support to keep you moving along.
Tip 3. Exercise /activity doesn’t stop as soon as you leave the gym. At any given opportunity, add that extra incidental exercise into your day. The more that you move, the more calories you could burn. It is not uncommon for my clients to receive a mini challenge for the day/week. Firstly it means that you know I am making you accountable, secondly it’s a reminder to start setting good exercise routines every day of the week, not just on the days you see me in your PT session.
Tip 4. Goal Setting is absolutely crucial, make it realistic and not weight based. For example: I take clients on multi day hikes. We have set these hikes as a mid to long term ‘goal’. We build up fitness levels gradually and once we complete the hike (something that they may have thought was once impossible) the feeling is overwhelming and positive. Hiking is becoming known as one of the best ways to lose weight. Hiking burns considerably more calories than walking, plus it has the benefit of being in the fresh air appreciating nature. We take several local training hikes around Brisbane, as well as our planned multi day hikes. The multi day hikes change your metabolism and improve your cardiovascular health.
Your goal may be a fun run, a Bridge to Brisbane, a holiday to Europe which involves lots of walking….. in any event, the focus is the event not weight loss which comes as a result of training for that activity.
Tip 5. Be organised, de-clutter your life in a physical and emotional sense. If we are messy, horde everything, we tend to hang onto emotional rubbish as well. De cluttering- gives a sense of control, if we can control the way our house, clothes, desk looks, we start to have the power of positive thoughts about ourselves. Happy hormones promotes weight loss. Learn how to de clutter your mind through Yoga.
Tip 6. Food. Be organised, do your shopping with a list and don’t stray down the junk aisle. Cook meals in advance and have them frozen or in the fridge prepared for those nights that you know you will struggle for time, or you’re tempted to get take away as a quick solution.
Tip 7. Had a bad day/week. Get your shoes on, get outside and go for a walk. It is amazing that being outdoors can change your mindset even if it’s only 10 minutes. Research has proven it promotes endorphins and can help with stress, depression and negative cortisol’s. If you can’t get outside, the next best thing is put on some favourite tunes. Music is fantastic and can change your mood by releasing dopamine’s (chemicals in the brain that are released for pleasure).It’s important to remember it was a bad day (not a bad lifetime), don’t beat yourself up, don’t think you need to pound yourself to make up for it. Just get back into your routine as soon as you can.
Tip 8. Take up yoga as a regular part of your life, Yoga is not just about the physical asana’s(postures), it’s a lifestyle modification which is for mind and body. The stronger you feel emotionally the easier you will adapt to changes for weight loss. Strong mind, strong body, good decisions.
Tip 9. You calorie needs change as you age and what activities you do. If you exercise a lot, you need to factor that in. If you have a sedentary job, are over 50, maybe a few medical conditions then your calorie needs are likely to be much less than younger version of you.
Tip 10. The secret to weight loss is that there isn’t one single element. You have to align a lot of different factors before you will start seeing results, but the biggest factors are contentment and happiness. When you find peace with yourself and stop beating yourself up, your negative hormones no longer stop your ability to reach your weight loss goal. Not one size fits all and there are no quick fixes. Whilst you may lose weight initially on a quick fix, you’re probably more likely to put it all back on when you begin to eat normally again. There are no easy solutions when it comes to weight loss. If it sounds like a miracle weight loss program it’s generally a scam.
Don’t lose focus of the goal. Make sure you have a clear goal and what you need to do to achieve it. Are you determined enough to succeed alone or do you need accountability with coaching and training. Give me a call or email me to discuss your personalised exercise plan to help you reach your goal. Kelly Pope
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