 Non-Weight Measures of Progress. These are some valid and more importantly, healthy methods of monitoring your fat loss and/or health goals in 2024. I wanted to point these out because many of you will get fixated on the scale weight and won’t even realise that many of your health markers are improving, despite changes on the scale. Weekly average weight - Take your weight more than once a week. Maybe 2 - 3 times, and average out the number. That is your weekly check-in. Clothes fit - Have you started training whilst trying to lose fat? If so, alongside your scale weight, you should use another marker of improved body composition which is how your clothes fit. Body Fat % - This is the best for a fat loss goal, but obviously not everyone has access to a device that can capture it. If you do (e.g. a DEXA), track this throughout your fat loss program. Consistency - If you adopt the right weight loss goal, consistency will be the most important factor for achieving results. Keeping tabs on your adherence and compliance will provide feelings of accomplishment to power you forward. Joint Pain - Joint pain whilst exercising, running and walking is a common side effect of carrying unhealthy excess weight. Successful fat loss can help to relieve some of this pain. ....... What about Health? Energy levels - One of the first things you’ll notice when you start to improve the quality of your diet is increased energy levels, in the morning and throughout the day. Mood - This is an aspect of health that is not usually talked about in nutrition conversations. But the gut-brain axis has promising research proving the role it plays in well-being alongside a range of other nutritional factors that affect your cognitive state. Dietary Quality - Have you increased fruit and veg intake? That’s a win in my book, so it should be in yours too! This and other aspects of the diet that you have improved should be an accomplishment. Health - These are measures for you and your health professional to discuss, but should be a focus if they are at sub-optimal or high-risk conditions. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:
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 Here are some things you should know about energy balance 1️⃣ It’s Simply Physics To understand this better, let’s take it back to the first law of thermodynamics. This states that “energy can neither be created nor destroyed, only transformed from one to another” 2️⃣ Not Food Dependant In today’s society, marketing campaigns, clickbait articles and more will write about certain foods, food groups and nutrients being the independent cause of overweight and obesity. However, any theory that overlooks the role of energy balance, is simply not abiding by scientific principles. It’s pseudoscientific. 3️⃣ Calories - What are they? A calorie is defined as the amount of energy required to heat 1 gram of water by 1 degree Celsius. A calorie is simply a unit of energy! 4️⃣ Calories come from macros To understand how our body utilises Calories, consider your favorite food. One of mine is sourdough bread with olive oil. Hmmm. The bread is rich in carbs and the oil, rich in fat. If we have been active and require energy, each gram of carbs in the bread will be oxidized (burned) in the body to produce 4 Calories worth of energy. Each gram of fat will be burned to produce 9 calories of energy. Every day this week I’ll answer some fundamental questions about calories, weight loss and diets so you can understand this stuff to make sense of all the confusion around dieting and weight loss. I hope this helps. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  The Seinfeld Technique is a simple but powerful method for building a streak of habits. It's named after the comedian Jerry Seinfeld, who reportedly used this technique to improve his comedic skills. Here's how it works: 1. Choose a habit: Start by selecting a habit you want to establish. It could be anything from exercising daily to writing a certain number of words for your book. 2. Get a calendar: Get a large wall calendar that shows the entire month. 3. Mark your progress: Each day you successfully complete the habit, mark that day on the calendar with a big X. 4. Don't break the chain: As you continue to do the habit each day, you'll start to see a chain of X's forming on the calendar. The goal is to not break the chain. Keep going, day after day, to maintain the streak. The idea behind the Seinfeld Technique is that as the chain grows longer, you become more motivated to keep it going. The visual representation of your progress can be incredibly motivating. Plus, it helps you stay accountable to yourself. So, if you're looking to build a streak of habits, give the Seinfeld Technique a try. It's a simple but effective way to stay consistent and make progress toward your goals. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  What's more important for weight loss? Diet quality or quantity? This is a huge question that cannot be answered from all angle in one post but here are some points that will make you think. - Energy balance is key for weight loss regardless of the make up of your diet or the health and quality of your diet. But. - Eating the best quality of food you can afford enables you to enjoy the sense of wellbeing that comes with good health. - Good nutrition is vital if you want your body to be healthy, well maintained and have the best chance of fighting lifestyle diseases. - The quality of the food you eat can fundamentally change how your body works. - The raw materials of digested food can be incorporated into your body structures, cells, tissues and organs. - High quality food is required in large amounts to support many of your body's vital functions. So the question is not just if you want weight loss but if you want good health, energy and vitality with it. You could lose weight on 1500 calories of Twinkies or 1500 calories of protein and vegetables. The truth lies somewhat in between as always. I'd prefer my weight loss clients to have a balance of both, good quality but also the correct quantity. How you map that out is up to you. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  How many calories should I eat to start losing weight? This is a very common question I get asked. I could give you the typical PT answer of, it depends on your size, starting point, training schedule, hormone status, blah, blah, blah. But instead, I am going to give you a simple formula to work out a rough starting point so you can get the ball moving. By November this year I will be a fully Qualified Mac Nutrition Nutritionist. I am 2/3 of the way through the course and one of the main concepts we covered was energy balance and how to coach people to lose weight. Below is a simple formula we discussed to work out your first calorie starting point. It's not perfect but nothing is when it comes to weight loss. There are two main steps to this formula.
Step One - Calculate your total daily energy needs to maintain your current weight. We do this by:
Here we go: 1. Estimate your current BMR by multiplying your current body weight by 22 if you're female or 24 if you're male. Example: Female: 80kg x 22 = 1760 Cals BMR. Male: 100kg x 24 = 2400 Cals BMR. 2. Then you would multiply your BMR by a physical activity factor. A physical activity factor or PAL reflects varying levels of activity throughout a one-week period. There are varying standards for this as you can see below:
I tend to go with 1.2 for most of my clients as I prefer to underestimate energy expenditure initially. Most people overestimate the energy they burn during a typical week and end up not being in a calorie deficit and therefore don't lose any weight. For our examples above we would have:
3. Now you need to estimate your calorie deficit to start losing weight. I like to start with roughly 20%, 30%, or 40% deficit for clients. It depends how moderate or aggressive they want to go. I would start with 20%. So in our examples from above it would be the following if you did a 20% calorie deficit.
You can work out the 30% or 40% using the same calculations above. Some coaching tips. Do not try to cut out your favourite foods, try to incorporate them into your plan. It doesn't matter what you eat as long as you are in a deficit, but obviously we want to eat as healthy as we can to get vitamins and minerals etc. Do not try to white knuckle it, it never lasts. Humans are wired to seek pleasure and do not do things for long if they don't like them. People miss this point all the time. They give up everything instead of working some of their favourite foods into their plans. Next, track your weight daily or at least (Tuesday, Wednesday, Thursday,) after you wake up and after you go to the toilet. Track the trends and ignore the daily fluctuations. This is just a starting guide. Any questions? I'd love to hear how you go. Later in the week I'll send some practical tips to put this into action. Hope it helps. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  How can that person run a business, manage a team, look after 2 kids, and still be in shape? You might think that fit, healthy, busy people have an infinite supply of willpower to be able to stay in shape. That's often not the case. People who get in shape make their goals easier by skillfully designing their environment to work with them so they don't have to tax their willpower all day. - They make whole foods more visible. - They make it more difficult to get treats by not having them around or keeping them out of sight. - They plan their workouts for the week and have alternatives (If-then plans) if the proverbial "you know what" hits the fan. - They order meals ahead of time for tricky situations where they might grab a 1000-calorie lunch after 5 hours of back-to-back meetings. They use 'skill power' not 'willpower'. Save the image above and try some of those principles. You'll be glad to know that you don't need to have superhuman levels of discipline and willpower to get fit and stay fit. What tricks have you used to make fitness easier for you? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  No. This is not click-bait. You don’t have to go from highly processed food to an organic, calorie-controlled, clean-eating guru overnight. It’s okay to transition gradually to healthier versions of foods and drinks. For example, in the image below you’ll see a gradual transition from 2 bottles of coca-cola per day to Diet Coke to soda water and hopefully water as the main fluid source eventually.  I could have used any food example. You’ll see perfect 4-week meal plans and well-meaning nutrition advice from coaches all over the internet. It’s cool but most people just can’t make the transition from an egg McMuffin to poached eggs and spinach overnight. I reckon it’s better to try transforming your choices gradually. Think of it as a Food Continuum. You can experiment with slightly healthier versions of foods as you get fitter and healthier. The idea is to make your choice a little bit better every week or month. Let’s say you have a creamy sugary coffee and raisin toast for breakfast and you want to eat healthier. - The first step could be to have a whole grain bagel instead of the raisin toast and a coffee with one sugar and less cream. - You could then move to black coffee or coffee with no cream and sugar and add some fruit to breakfast. - You could even have an egg with whole-grain toast. Now you are adding protein and good carbs. - You may eventually end up with green tea, Greek yoghurt and fruit, and a slice of toast. It took time but the process was more bearable. You can do this with any meal. Ask yourself, how can I make this meal one step better? The goal of your meal plan is to eventually stop using a meal plan. What meal do you think needs the meal transformation game? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  If things were better with your eating/exercise, what specifically would be different? This is a question that many of you don't ask yourself and this is why you struggle with eating healthier and improving your fitness. Let me explain. Most of you will say - "I want to eat better". "I want to get fitter". Let's take the nutrition example. "I want to eat better". What does that mean?
If you don't know this, you have no idea what to focus on so you suffer from information overload and do nothing. A better approach is to pick one specific area and work on it. Let's say you want to eat better and you decide you want to increase your fruit intake. How much do you want to eat per day? One serving? Two? Pick an option. Plan how to get it into your diet. Run a mini-experiment for 2 weeks and then review. How many days did you hit your two serves? What fruits did you enjoy? If it was too difficult, how could you scale it back? If it was easy, what could you do next? By doing these little mini-experiments you have a clear idea of what to focus on, you won't be confused and you can track progress over the 2 weeks. All data is good data here. No judgement here. It's just a method to learn what works for you. The great thing about this is that it decreases information overload, decision fatigue, and overwhelm. You don't need to overhaul your food overnight. But saying you want to "eat better" means nothing. It is too vague and vague goals lack the clarity you need to create a focused action plan for yourself. I asked this question at the beginning of this post - If things were better with your eating/exercise, what specifically would be different? I'd love to know? Did this help? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  If you're unfit, out of shape, and looking to lose weight, your focus should not be on exercise. Why? When people have higher BMI's and lower levels of fitness, they will not be able to train at levels that will create a significant calorie deficit to lose weight. You've been sedentary for long periods of time so you don't have the fitness levels to train hard enough to burn significant calories and lose weight. Yet this is what I see busy, tired, stressed-out people do every time they try to lose weight. They think they can add hours of exercise on top of being a parent, business owner, carer, taxi driver, dinner maker, socialiser etc. It just doesn't happen and there's a reason most weight management programs that prescribe physical activity for weight loss have high dropouts. What should I do instead John? If I was tired, working long hours, and unfit, I would focus more on food.
Unfortunately, most of you get it backward. You think exercise is the thing you need for weight loss but it's food. Stop spending hours in the gym when you're already tired and stressed. You might disagree but I see this every week and after 20 years of coaching people, I can say without a doubt that the ones who succeed are the ones who build up their intensity over time but focus on the food first. Just a thought for you today Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  Instead of trying to lose as much weight as possible in eight weeks, here's a new challenge for you. Spend the first four weeks losing a few kgs and then spend the next 4 weeks maintaining that weight. I see before and after pictures of 8-week transformations every day but most people gain the weight back because they can't maintain what they were doing in the context of their busy lives. How about setting a goal of maintaining the weight? Here's how it could work. - Weeks 1-4, lose 2-4kgs. - Weeks 5-8, maintain that weight loss and take a quick break from the diet mentality. - Weeks 9-12, lose another few kgs if that's your goal. - Weeks 13-16, maintain that further weight loss. This process is called Interval Weight loss and it has been championed by experts such as Obesity Researcher Dr. Nick Fuller at the University of Sydney. You get a break from the dieting mentality by backing off and maintaining the weight. This has major benefits physiologically and psychologically. Remember, adherence is the number one factor for success with fitness and weight loss. Have you heard of Interval Weight Loss? Is this something you could try? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 weight loss coaching via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: |
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