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7 Steps of Weight Loss


7 steps of weight loss

Starting a weight loss program is tough and the journey of expectation is what usually puts people off


When it comes to losing weight people never think of the 'What If I Don't Lose Weight This Week Scenario'


When this happens they tend to quit because they haven't lost weight, so why bother...


To help you on your weight loss journey and to ensure you lose weight, change your body shape and get in to the best shape of your life


We have created a simple 7 Steps of Weight Loss article to take you through the steps you need to make to ensure your weight loss success


Step 1: Plan Your Weeks


For a lot of people they decide to lose weight and the first thing that comes in to their head is, I am going to start eating 'X Food' and go to the gym


But in order for your weight loss plan to be a success you need to plan everything


Your Breakfasts

Your Lunches

Your Dinners

Your Workouts


If you plan all of this so that you know each week what you are going to be doing, what days you are going to be training and the exact exercises you are going to be doing


You are a HUGE step in the right direction of getting the weight loss results you want


And if you don't and are struggling, then let our personal trainers help you with our 6 week body transformation challenge


Step 2: Monitor These 4 Key Principles Every Week


Food: This is essential because you want to write down what you are eating (you do not need to weigh and scan your food) so you can track what you are having and how it is making you feel; bloated, tired, amazing, energised etc...


Workouts: In order for you to progress you must track your workouts so you can see the improvements and also see what is working and what isn't working for you


Classes are a great start but for you to seriously change your body shape you need something specific to you


And whether that is from online weight loss programs, personal trainers or designing your own plans, it is essential you do this


Sleep: How many hours you sleep, and regular sleep patterns are crucial as it ensures your recovery


Poor sleep and recovery can mean your food could be affected (low blood sugar), you might not fully recover from your workouts so could increase the risk of injury... and for most, fatigue and lack of sleep leads to people quitting their program because they 'don't have time'


Mood: This is the most important and often over looked


How you feel on the program is essential

While the first few weeks may be tough in adjusting to the new regime, you do not want to still feel like this down the road


As it will mean it is more likely that you will not stick with this


Monitor your mood each day in the form of notes on your phone or in a tracking app, and then summarise the week and look at any potential changes you could make, and anything that is working for you


Step 3: Make Contingency Plans


Life just gets in the way sometimes and a skipped workout, meal or lack of sleep can have a huge affect on your progress


Look at your weeks and if you have meetings, social events and other potential things that could get in the way then think of what you can do to help


Snacks are a great way to keep with you if you know you will miss meals, or in some case replacement shakes like Huel can work well


This is why planning your week is essential as it can help you identify this so you can stay on track


Step 4: Cope With The Disappointment of a Weight Loss Program


There are going to be some weeks where the scales do not move


And this is why most people quit


If you talk to a personal trainer they will get you to focus on other aspects of your weight loss journey and the success you have had


The Fact You Are Exercising Regularly

The Fact You Are Eating Better Quality Foods

The Fact You Are Drinking More Water

The Fact You Are Sleeping Better


While the scale weight is important, you can't let a few weeks of plateaux or even a small gain put you off your journey


Focus on the bigger picture


Step 5: Know Your Numbers


We are not talking about tracking calories in this part but what we are talking about is tracking your progress


Weight Loss

Minutes of Cardio Each Week

Weights Lifted

Hours Slept

How You Feel - Maybe not a direct number but you can score each day out of 10


If you log your numbers each week you can track your progress and this is a huge motivational factor in your success


During our 6 week body transformation challenge all members track their numbers within our coaching app, meaning they can see their progress and their weekly success, and potential struggles


Step 6: Think Outside The 'Norm' of a Weight Loss Program


When it comes to losing weight the focus is always on weight loss


And as mentioned in point 4, there are so many other factors of success to a weight loss program


Losing weight and changing your body shape should be viewed as a complete lifestyle change, the lifestyle you are currently leading has led you to want to change - so it is not good for you


Think of activities and events you can do


Walks

Running Events

Hyrox/CrossFit Events

Swimming Challenges

Charity Events


There are so many choices and having goals outside of losing weight makes the whole process so much easier


Step 7: Never Quit


The final and last piece of advice


Write this bit down...


You Only Fail If You Quit


You can make as many mistakes as you want on this journey, but it only becomes a failure if you quit... never quit... makes mistakes... but never quit


Gym Reb3l 6 Week Body Transformation Challenge


The reason for the huge success in our body transformation challenge is our personal trainers focus to detail on the whole journey


Everything mentioned above is tracked within the app via our personal trainers guide and support


If you are struggling to lose weight and desperate to make a change


Click the button below and chat with one of our personal trainers via whats app about or 6 week body transformation program and the results you can get




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