Posted on May 1st, 2018 by Jon
For as long as I’ve been working as a trainer/coach, clients have asked me loads of different questions about eating, as well as looking for tip, strategies and methods for weight loss. Should I try intermittent fasting? What are macros and should I pay more attention to them? Should I try fat burners? The list goes on and on. This is also a topic that I see a lot of just now from different people involved in the fitness industry, so I thought I’d share my thoughts with everyone.
For your average person, weight loss boils down to calories in vs calories out. Simple. As long as you are eating fewer calories than you burn, you will lose weight. Now, how you do that is entirely up to you. Would I recommend radically overhauling your eating habits overnight to something you’re not used to with foods you don’t really enjoy? Definitely not! Why? What are the chances of you sticking to these habits once you’ve reached your goal, if you’re only eating the foods you are because you have to? You’ve guessed it – zero.
There is no point in trying to eat a diet you can’t sustain long term, but you can make changes to help you reach your goals while not having to completely change your eating. All you have to do is be a bit more conscious of the choices you’re making. For example, boil or scramble your eggs instead of frying them. Drink sugar free drinks instead of the regular, full sugar drinks. Add more vegetables to your meals to keep you full for longer. Snack on fruit instead of crisps and biscuits. Drink more water to keep hydrated; sometimes aren’t hungry, you’re just thirsty. These are all small changes you can make to help reduce your calorie intake without making you make wholesale changes to your routine, because at the end of the day, the majority of us like to enjoy our food!
Now, one of the easiest ways to make sure you’re in a calorie deficit is simply to move more. By this, I don’t mean spend 3 hours a day in the gym or going for a 10k run every day. But simply do more than you’re doing now. Instead of driving to the shop round the corner; take a walk; walk the dog an extra 10 minutes; instead of going to the bus stop closest to you, walk to the next one. Or try mixing up your routine by swapping binge-watching your favourite season of Netflix for your local fitness class, a run or even a trip to the gym for 45 minutes. If your work is close enough try cycling or walking there. All of these are small changes you can make to your life to help get you moving. You don’t have to be Mr. Triathlon to be burning more calories than you normally do. If you live a very sedentary lifestyle (such as spending your days from 9-5 behind a desk after sitting in traffic for an hour before work and the same on the way back) then try and find any way to get yourself moving more. Even if weight loss is not your goal, your overall health will still thank you!
Be honest with yourself. Are you doing enough to reach your goals? Or are you just looking for the next fad? While you may see what bodybuilders are doing to keep in the phenomenal shape they are in, remember that they are the extreme levels of the population, and have chosen that lifestyle. But their training methods and eating habits are exactly that, a lifestyle. When you get to the last bits of fat between you and a six-pack then start looking at different eating methods. Until then, keep everything basic. Move more, eat less, be smarter with your choices, and the weight will come off!