Losing weight comes across as incredible simply but in truth it is one of the hardest things for people to do
The pressure, frustration and anger that be associated with losing weight is often what makes most people quit
Which is why, in this article how to lose weight, we are going to break down the exact steps you need to know in order for you to put together a healthy weight loss program
Understanding Weight Loss
You lose weight by simply taking in less calories than you need each day and this is worked out based on your Target Daily Energy Expenditure (TDEE)
And this where a lot of the problems start for some poeple
With this information their first step is to then start to download a fitness app such as MyFitnessPal and start to track calories
And while in theory this is the right thing to do, for a lot of people this does not work and the reason is their focus
Their focus is on the calorie content of the food and not the quality of the food
Healthy Weight Loss -v- Unhealthy Weight Loss
Over the years we have seen many diet fads come and go
Soup Diets
Shake Diets
Pills
Due to the desperation to lose weight some people may choose to sacrifice their health for their weight loss goals
And while they may lose weight in the short term, very few manage to keep it off long term and so the cycle starts to repeat as the frustration of trying to lose weight increases
Sustainable steps is key to losing weight and it is why at Gym Reb3l we focus our clients on habit
Healthy habit changes that will not only help them to lose weight but will ensure they manage to keep the weight off long term, and learn habits needed to sustain this
Healthy habits include
Water Intake
Food Quality (Single Ingredient Foods)
Daily Activity (steps)
Sleeping Patterns
Habits you can start to introduce every few weeks to help out your new weight loss program and healthy lifestyle
How To Create A Balanced Diet Plan
Putting together your food plan should start with you looking at the types of foods you are going to be bringing in to your daily intake
2-3 Pieces of Fruit Per Day
5-7 Portions of Veg
Lean Protein
Whole Grains (if it fits with your eating plans)
Healthy Fats (Fish, Nuts, Seeds...)
These form the basics of your food intake and 80% of your daily requirement should come from Single Ingredient Foods
Planning your meal times is also essential as it creates consistency and allows you to then plan your meals
If you have a lifestyle, family or job commitments that sometimes as unexpected meetings etc, then you can use this to plan contingencies such as additional snacks to cover the food or as a last resort a meal replacement shake/bar
Activity Is Key To Weight Loss
Daily activity is one of the quickest ways to increase your daily calorific burn
Step targets starting from 5000 per day is a fantastic way to get started
Gym workouts, personal training, fitness classes, swimming and other activities are also crucial to your success
When you are deciding what exercise you want to do it needs to be something you enjoy or something you can see yourself getting in to
There is no point joining a yoga class if you know that it is not for you, find something you love and enjoy, or something you like the idea of and plan your sessions for each week
Book these in to the diary along with your daily step targets and increase your activity
How To Stay Motivated When Trying To Lose Weight
Motivation is amazing when you first start to lose weight and it is usually what gets us started (the motivation to change and lose weight) and is what keeps us going for the first few weeks
But... motivation doesn't last forever
And there can be many reason why we lose motivation
There may be a couple of weeks where the scale weight does not move, this can affect motivation and cause people to stop
The routine of committing to getting up 3-4x a week before the start of your day could be getting too much and the 'snooze' button becomes your saviour
Simply not enjoying making changes or the workouts you are doing, might be enough for people to stop
Where in this case working with a personal trainer or coach is essential as they can make the necessary changes needed to keep you on track
Losing Weight Is Tough
There is one golden rule that I want you to take from this that will make the whole weight loss journey easy for you
If You Focus On Health... Weight Loss Is Easy
Gym Reb3l 6 Week Challenge
At Gym Reb3l all clients both online and in person start with our 6-week body transformation challenge
This allows you to work with one of our personal trainers to establish the right habits when it comes to getting the weight loss and body shape results that you want
Everything is personal to you and it is one of the reason why we have so many weight loss transformations and 6 week body shape transformations from clients who have gone through our coaching programs