10 Top Tips:
For weight loss

A common new years' resolution is to lose some weight or "improve" body shape. This big business often leads to companies and individuals offering products that are little more than snake oil.

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I have dedicated the past 20 years to helping coach people to begin exercise and healthy habits that last a lifetime.

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 To help you be successful I have added my 10 top tips to help you along the way. 

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1) Positive Mindset

If you are making positive changes to your diet or exercise, take a moment to acknowledge it. Instead of punishing yourself for what hasn't gone right, celebrate the positives!

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2) Diet Fads

It seems like everyone is on some special diet, for me the best "diet" is the one that lasts a year. That means it is an actual sustainable lifestyle change instead of a flash in the pan. If a diet isn't balanced or is too restrictive your body will react by craving what it needs. This makes the diet even more challenging.

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3) All or Nothing

One bad meal or missed training session does not mean that you should quit till tomorrow, or next week! Make the next decision a good one, go for a walk or reduce the size of your next meal.

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​4) Burning the candle at both ends.

It is not possible to train hard and follow a very restrictive diet. If you need 2000 calories per day but eat only 1000 and then try to complete a hard gym session or long run it won't work. Exercise needs fuel so on training days you need to ensure the energy is there the net result will still be positive.

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5) "Diet" Products

Many diet versions of products try to replace the flavour by adding something else. For example, some low-fat yoghurt can contain extra sugar. It is worth checking what is in the food you are eating. Some specialist weight loss products contain more calories per 100g but give you a smaller portion (and charge you more).

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6) Meal replacement shakes

Because you don't chew them, and digestion is different they can leave you feeling hungry. Are you planning on having them forever? if not surely a permanent solution is a better bet? Plus, they are often expensive! 

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​7) Weight training is your friend.

Weight training is great because it burns energy in the gym and also further energy when you have finished training. A small increase in muscle mass leads to an increased metabolism making a calorie deficit achievable while eating a bit more.

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 ​8) Think beyond the scales.

Think carefully about your goals. If you want to drop a dress size or fit in a pair of jeans does that depend on your weight or how big you are? if you are training, you might drop a size or two in clothes without your body weight changing. Weight is how hard it is to lift you up; size is how you look. 

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9) Substitutions

We have all heard the one about the guy ordering a Big Mac, large fries, and a Diet coke. What is the point? Well actually that substitution saved him over 200 calories! In fact, swapping 3 high sugar drinks for diet alternatives or water can lead to the 500-calorie deficit that is recommended by most coaches who care about healthy sustainable weight loss. What clever substitutions could you make?

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10) Train for fun

Exercise should be fun! If you can find some exercise that you enjoy it won't be a chore. I run, lift weights, and practice taekwondo because I enjoy them. For some it is netball or walking the dog... whatever gets you active gets the results.

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If you have any further questions, please feel free to send me a message below and I will be happy to help.

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I have also provided links to my bespoke training and lifestyle packages should you be looking for help from a fitness coach who works with everyone from beginners to professional athletes. You can find out more by clicking on the fitter tab at the top of this page. 

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Happy Training!

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Disclaimer, this article is intended as general advice only. Please consult a health professional before commencing a new exercise programme.