There are so many things out there that claim it can help you lose weight. Here I break down some ways that don’t help you lose weight, and things that do.
Things that won’t help you lose fat
Green tea – itself isn’t going to increase calorie burn.
But it will if you drink it instead of calorie laden drinks. However, that could also happen if you drink water or tea instead of full fat lattes.
Skinny tea – Bullshit! No tea is going to make you skinny, stop wasting you time and money.
Skinny wraps – wrapping yourself up in cling film is only going to make you sweat and therefore lose water weight. But guess what, when you need water to survive it’s going to go back on. Stop with the quick fixes and being silly.
Supplements – no fat burner tablet or supplement is going to make you skinny. Stop it.
Eating 6 meals a day instead of 3 – it’s all about calorie intake throughout the day. That can be eaten however you want. If you don’t want breakfast don’t eat it, if you want a bigger evening meal and less at lunch, go for it. Calories are calories whatever time of day.
Juicing – once you stop the weight creeps back on as it’s about having a lifestyle change you can sustain. You cannot sustain juicing. You are not getting enough nutrients from juicing alone either and it’s just not the right way to go.
Commission based supplement sellers – that girl in the gym who is selling supplements because she did one bikini contest and thinks she is a Pt. She isn’t. Or your neighbour who works for a commission based company. They do not know what they are on about and your BS radar should be going off.
Extreme diets – cutting out foods isn’t the best way to go, cut back not out. Enjoy a treat every now and then, but just reduce the amount of crap you eat (carboned drinks, refined sugar, artificial foods and processed food).
Ab toners – you cannot spot fat loss. It comes off where it comes off. You can grow muscles in certain areas with certain exercises but you cannot spot fat loss in that area. Bin em.
Planks and sit ups – same as above. But also these are not the best use of you time. If you want to lose weight is doing 100 crunches taking you say 10mins better than 10min of power walking? Nope. You burn more calories doing compound exercises with weights or cardio that uses lots of muscles.
Things that will help you lose weight
Being in a calorie deficit – simples. Eat less, move more.
Moving more – Increase steps increases calorie burn. Go for a walk on your lunch break, get up every hour from your work desk, take the stairs instead of the lift etc. This all increases calorie burn and small changes can make to bigger weight loss gains.
Consistency – if your not consistent then how do you expect to reach your goals. You need to start small and then increase when your consistently reaching goals e.g having Diet Coke instead of full fat or going for walks every lunch time. If something is constantly being done, it will become a habit, developing healthy habits makes for a lifestyle change in the right direction.
Eating nutritious food 85% of the time – you are never going to succeed at losing weight if you don’t allow yourself some slack each week. If you deny yourself something you will only crave it more, so just aim to be good most of the time rather than perfect all the time. No one is perfect trust me, so give yourself a break and enjoy that weekly meal out etc.
Exercising three times a week – this is enough according the NASM fitness guidelines for health. If you exercised for 30-50mins three times a week and increasing movement in general you will hit 150mins of activity per week recommended. Walk, cycle, swim etc. Doesn’t have to be the gym or running. Do something you like.
Realistic goals – if your goal isn’t realistic your going to fail reaching it and therefore fail and feel miserable. Trying to lose more than 1-2 lb a week isn’t realistic. For obese or very overweight clients they may lose more in the first few weeks but keep the goal in mind of 1-2lb a week.
Having fun – if you don’t like what your doing your not going to stick to it. If you enjoy a sport or a certain meal you won’t feel like your forcing yourself to do something and you will naturally lose weight, and feel a sense of achievement. You will keep it up because it is enjoyable. And life is for living not suffering.
I hope this all helped you today.
feel free to ask me any questions or contact me email@example.com
you can find me on Facebook too, Lianne Milner Personal trainer and assessor.