How to Lose Weight (And Keep it Off)
Updated: Aug 6
Sometimes there seems to be so much weight loss information out there that it’s hard to know what’s right and what’s wrong. One magazine says one thing and another magazine says the exact opposite.
Well I’m here to put an end to all that confusion. Here are the four important tips to help you lose weight. Every single tip is based on both scientific studies and years of experience as a personal trainer and coach.
1. Weight Loss is a formula. (BMR x PAL) – 500.
For those of you that don’t know what that means. BMR stands for Basal Metabolic Rate, and is the amount of calories your body uses in a single day when completely at rest.
This is then multiplied by PAL or Physical Activity level. Basically, because we actually tend to move around, our body will require more calories than our BMR. Your PAL will vary between 1.3 and 1.9 depending on how active you typically are.
So… if you don’t exercise and have a desk job, you’re probably a 1.3-1.4, whereas if you’re training hard in the gym and work in a physical environment you’ll likely be closer to a 1.7 or even 1.8.
When you multiply BMR by PAL you get the amount of calories your body needs to maintain its current weight. However, since you’ll be looking to lose weight you need to subtract about 500 calories from this number.
Ta-da, an actual formula for weight loss. You can Google BMR calculator or the Harris benedict equation for more info. Or if you’d like me to calculate it for you just give me a message, firstname.lastname@example.org
2. Quality Matters as Well:
We’ve got our formula, which tells us the amount of food we should be eating. But it’s also important to think about the types of food we’re eating.
Rather than make this too complicated I’ll keep it simple with a golden rule:
“Using Your Own Common Sense - Do You Truly Believe This is Healthy?”
So carrots, peppers, mushrooms, spinach and pretty much all vegetables are an obvious YES.
Lean meats, fish, tofu, beans, lentils etc, again all pretty obviously healthy
But things like cakes, chocolates, sugary sweets and biscuits are an obvious NO.
Basically what I’m trying to say is eat the foods that are obviously healthy. Vegetables, lean meats, nuts, seeds and whole foods.
Try to avoid the foods that are artificial, heavily processed junk. You know…the stuff that’s full of sugar.
That’s not to say you can’t have a treat every once in a while, but remember that for it to ACTUALLY be a treat it’s got to be had on a rare occasion; a slice of cake once a week is a treat, but a chocolate bar every single day of the week is a habit, and there's a big difference.
3. Weight Loss Takes Time:
I’m sorry but here’s some tough love. You didn’t just wake up overweight. It was the result of your life choices for many months and/or years. And I'm not judging you, I'm just trying to help you set realistic expectations.
You can’t just hope to wake up slim again. It’s going to take months of dedication to living a healthier lifestyle. And let’s be honest if you want to stay slim then we’re talking about permanent lifestyle change.
‘Lose 10lb in a week’ is a LIE. And it’s a dangerous lie. The only way you’ll achieve it is with starvation dieting. And believe me when I say that it doesn’t work in the long term.
What’s realistic? 1-2lb of fat loss per week.
But do the maths, if you stick with it for 3 months you’ll have lost 12-24lb of fat. Which is basically 1 to 2 stone, and will make a huge difference to how you look.
>> For reference, this is me after a 6kg (13lb) fat loss phase
4. Success is More Than 3 Times as Likely with a Coach
Weight loss is hard. It requires you to be consistent and to stay motivated. You’ll want someone to fight your corner and get you through it.
Someone who holds you accountable
Someone who to help you make adjustments if/when things don't go as planned
Someone who doesn’t let you give up on yourself
And here's the honest truth. Maybe you don't need a coach. Maybe you're the 1/100 people who is a 'super-dieter' and can stick to a plan perfectly for months without support. More likely, though, is that you're one of the 99 other people who struggle like the rest of us, and by seeking support you'll be stacking the deck in your favour.
And if this is something that makes sense to you, you can book a free, no-obligation call with me to learn if coaching might be a good fit. . Whichever route you choose though, make sure to follow these tips and not get dragged into the weight loss fad of the month. All the best