The short answer to weight loss and weight gain is calories.  We gain weight due to consuming excess calories and not putting them to use and we lose weight by consuming fewer calories than we are using.

Wait though before you decide to stop eating to lose weight because that doesn’t work.  Restricting your calories as part of a weight loss programme does not work, well it does initially but then at some point, you go back to eating a good number of calories (called proper eating) and the weight comes back on.

‘I want to lose weight and tone up’ is a common phrase I hear, but these two work against each other.  To lose weight we need to be in a calorie deficit and to tone up and gain muscle we need to eat more calories.

Don’t be despondent though because losing body fat does work and gaining muscle and shape also works.  You just need a plan!

I am not a fan of counting calories, but tracking how many calories I am consuming and from where is key to the body fat loss journey.  And having accountability helps you stay on track whether you use a personal trainer or app or both.

If you want an app to track calories, I like My Fitness Pal, it’s free.  If you have another you prefer it is probably ideal too.

Top Tips to lose weight:                                                                                                    

  1. Track calories

    Using My Fitness Pal

    Sample Calorie Tracker

  2. Be in calorie deficit, only small amount each day
  3. BE CONSISTENT
  4. Move more, government guidelines are 30 minutes exercise 5-7 times a week, EVERY WEEK
  5. Allow the process to happen. We are all different so the speed of change may also be different
  6. Get good at eating well, make it second nature
  7. Don’t over think, plan to stay on track
  8. Be accountable

 

Top Tips to gain muscle tone

  1. Track calories
  2. Calories should be balanced in and out, at least or eating slightly more
  3. BE CONSISTENT
  4. Exercise, follow a plan with a trainer, best working face to face or online with someone you know.
  5. Make sure you have a programme that follows your goals. No point in following a body builders programme if you want to look like a dancer
  6. Track your progress and make changes where necessary
  7. Don’t over think, plan to stay on track
  8. Be accountable

Both processes need to happen over time.  There is no instant answer for instant gratification for weight loss and muscle tone.  The longer you leave your body to chance the longer it may take to get back to where you want to be.  If you consider how long it has taken to get where you are, consider that it may take some time to get back to where you want to be.

The more you practice it the easier it will be and the quicker it will happen, the more you focus on it the more it highlights the problem.  Look at what you are eating, volume and type of food and have your long term goal in your mind, you will get there…..BE CONSISTENT!

 

In case you need this…….Top Tips to gain body fat

  1. Don’t track calories
  2. Eat more than enough every day
  3. BE CONSISTENT
  4. Barely add any extra exercise to your day
  5. Allow the process to happen. We are all different so the speed of change may also be different
  6. Get good at eating a lot, make it second nature
  7. Don’t over think, plan to stay on the overeating track
  8. Don’t be accountable