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How to lose weight

How to lose weight

Jenna Green

Fitness

Aug 29, 2018

The age-old question – how do you lose weight?

The reality is, there is no magic pill. BUT, the more we understand weight, the more likely we are to make the right choices, get the results we want, and most importantly, keep them!

The basic math of weight loss is calories in vs calories out – if we’re burning more than we consume, we lose weight. However, a few things complicate this simple formula.

Here are my top tips to help you not only lose weight – but keep it off! Once and for all.

  1. Less isn’t always more!

If our calories become too low, our intelligent bodies slow our metabolism for survival. Meaning, to avoid the dreaded plateau, or even worse (actually reverse our results!), we need to find the right daily calorie intake for our body and lifestyle to ensure we lose weight in a healthy manner and don’t put our body into starvation. There’s a number of helpful apps and online calculators that can help you to identify your calorie target but for greatest accuracy, speak to a PT or a qualified nutritionist.

  1. Not all calories are the same

Once your daily calorie intake is set, it matters where those calories actually come from! Calories from different foods effect our body composition, meaning selecting your macro (carbs, proteins and fats) percentages is important when your goal is to lose weight. Again, there are a number of online calculators that can help you to determine your macro targets, but you should speak to a professional for greatest accuracy.

  1. It’s not all about the food

Many factors outside of what we eat can affect our body’s ability to lose weight. Getting these right is equally as important as getting the food intake right.

  • Hydration – Dehydration so often gets mistaken as hunger, causing us to snack unnecessarily. As well as drinking throughout the day, try having a large glass of water before each meal to reduce overeating. At an absolute minimum we should have 3L of water each day.
  • Reduce stress – The hormone cortisol has many benefits for the human body, but excess cortisol, as a result of stress, can cause us to gain and retain weight, making any attempt to lose weight extremely difficult. Daily stress relief activities are a non-negotiable in my books!
  • Sleep – not just sleep, good quality sleep. Reducing technology (blue light), caffeine, alcohol, and sugar will all help to get a better 7 hours per night.
  • Exercise – while we all know you can’t out train a bad diet, exercise is a great option to burn calories, build lean muscle, and keep the mind clear! Make it a habit to schedule in 30 minutes a day of an exercise you enjoy.

National Fitness Manager, Anytime Fitness – Kate Allott 

KateHS

With a career spanning 10 years as a dancer, Kate has always been fascinated by human body movement. This active background launched her into a new career in personal training, before moving into the position of National Fitness Manager at Anytime Fitness Australia. Kate’s holistic view of health and fitness is driven by her passion to educate Australians about the link between physical fitness and mental health. For Kate, it’s all about wellness, movement, and doing what you love.