Sustainable Weightloss: lose it & keep it off!
Outfit: Fitness leaf by #fitnesstoatee. All clothing currently 50% off! Click here to view.
Happy new year everyone! Wow, can you believe we are already "fitting comfortably" (no pun intended) into 2022? I'm excited for what this year will bring. I feel like it's a year of newness, refreshed hope, not dwelling on the past and looking ahead with fresh eyes!
As we refocus or maybe you are just starting on your health goals - I'm giving you my top tips on sustainable weight loss i.e. weight you can lose and keep off.
Let's be honest - it's pretty doable to lose weight fast by e.g. doing a drastic diet such as just eating 2 big pieces of lettuce per day;cutting out carbs completely; only eating from a small bowl etc - all working out like a beast. But - how sustainable is that boo? By end of week 1, giving up will be looking like a hot option (just saying).
At Fitness To A Tee, it's about achieving a healthy body, at a healthy weight suitable for your body (as we're all different) as a lifestyle, not quick weight loss. Here are a few ways in which my clients do this...and you can too!
What is a healthy weight loss drop anyway?
Most studies state that a healthy weight loss drop is about 1 to 2 pounds per week i.e. up to 0.9 kg per week. If using a tape measure, which is more accurate than the scale - then 1 cm per week is a good drop. You might not hit 1 cm each week, so I advise measuring yourself every 3-4 weeks.
It starts in the mind - a bigger 'why'
This applies to everything we do. Achieving healthy weight loss is really a mindset job first. Hey, we are all human and like to get results fast. If you're anything like me, I also want results as soon as yesterday boo.
But always go back to your bigger why. Losing weight to fit into a certain dress or pants in 3 weeks won't get you to stay at a lighter weight after that. Think medium or long-term.
When we dig deep, my clients say they want to lose weight for reasons such as:
so they feel more confident;
to get more energy/stop feeling sluggish;
to stop struggling with insomnia/get good night's sleep;
to motivate their kids because which parent doesn't want the best health for their kids too? In many cases, our kids follow the example of the adults in their environment.
One of my big why's to stay healthy at age 41 and beyond is to be an example to my clients and their families (a bit of “pay it forward” - like a long chain of people inspiring each other to be healthier) and also so I enjoy my life - being able to move as well as I can which means I can travel, have less restrictions with activities etc. Life is to be enjoyed - but you can enjoy it the more well you are physically, mentally and emotionally.
Nutrition
We hear this all the time - "what you eat is at least 80% of achieving your weight loss goal". That's true, but I'm going to bring in my own equation after our chat on mindset above and say hitting your goal is (drum roll please):
30% mindset and consistency + 50% nutrition then 20% exercise!
Without a good mindset (or one that you're willing to work on) and consistency- smashing nutrition and exercise will be tough as nails. If you eat well, exercise and have a good mindset for 1-3 weeks - that will get you nowhere fast. You might see some change, but champion status is achieved way beyond that when it comes to consistency. Just like any career, relationship etc - you gotta keep going to get, keep results and hit even higher goals.
For example, some of the beautiful ladies I've trained - have lost their desired weight then gone on to run marathons down the track yasss!
What to eat to lose weight
We're all different in what works for our bodies, so I can't say eat this and not that, end of story. Customised meal plans, particularly if you're just starting out or you've been eating healthy for a while and not seeing results - are the best.
What I love about the Fitness To A Tee Healthy Lifestyle Eating plans is that once you go on any of them, you can literally use it for life. Contact me to find out more + they're currently 30% off this January!
General eating guidelines
To ensure you're eating healthy, stick to these general rules.
Eat plenty of vegetables including leafy greens which have fibre to keep you fuller for longer; aid with better digestion (cue: “bye bloating”) etc.
Have fruit e.g. in smoothies or as a snack or dessert. "A fruit is a fruit is a fruit". It's better than chocolate lol. I say that due to the never-ending "is fruit sugar bad for you?" debate. It varies from person to person. You can stick to minimal fruit e.g. 2 pieces of fruit per day, especially if you feel you get bloated after fruit. Another option is to have vegetable based smoothies if you want to minimise your fruit.
Drink plenty of water. Here is a calculation for how to know how much daily water to drink for your height and weight. Click here.
Ensure you include protein e.g. if you're a meat eater - lean meat such as white fish, chicken breast or skinless chicken. Then other sources are eggs, beans, lentils, tofu etc. Protein will help your metabolism to work better, which means you will also burn more calories and fat.
For a customised meal plan with the right portions calculated for your body, which includes wholemeal carbs (yep you'll still lose weight), protein and healthy fat - contact me here to ask for more info.
Exercise
It goes without saying that exercise is needed in weight loss. Here are some key fundamentals which I use in helping my clients lose weight.
Just like nutrition in terms of remembering that we are all different, it is the same with exercise. Yes, you can pick random YouTube workouts, but particularly at the start of your fitness journey - adding customised, structured workouts catered for your body; which take into account any injuries and what you can actually do at your level - will give you better and more sustainable success.
Combination moves
Can I just get a wave if you know I lurve combo exercises lol? These are moves where you move different muscle groups at the same time. If you follow my Instagram and Facebook posts and stories, y'all know I post combo moves like a bawse!
I will never stop raving about them because not only do they help with weight loss and maintaining a healthy weight - they also:
Shape/tone your body well
Burn heaps of calories and you keep burning them even after you stop exercising - hello metabolism + fat-burning, woop do your thangs!
Improve your overall mobility and coordination
Improve your heart health/cardio fitness (you sweat like crazy)
Help your core function well, whilst toning the mid-section and waist (as you'll be using your core to stabilise yourself in the movements. If your core is off, you'll fall over - simple.)
January sale on all #fitnesstoatee Exercise + Nutrition plans plus workout clothing! Yasss!
Well...there you have it - a summary of my top weight loss tips! Feel free to message me here if you have any questions, I'm here to help. Otherwise, let's do this. I wish you good health and vitality for 2022!
To find out more about the #fitnesstoatee January offers on 1:1 online, exercise coaching and nutrition plans - message me here!
Fitness leaf clothing (by #fitnesstoatee) is now all 50% off in January! Click here now to get some stylish workout gear.