1. If Calories in is greater than calories out, you will not lose weight!
A calorie is a unit of energy.
In Australia, we use the unit of energy known as the kilojoule. However people relate more to the word calorie. (1 calorie is equivalent to 4.2 kilojoules)
If you are trying to shift the scales, or be happier with what you see in the mirror when you are naked, this needs to be number one priority.
You cannot shift the scales unless you get your caloric balance under control.
Caloric balance doesn’t take into account whether calories come from proteins, carbohydrates or fats; it involves only total calories in and total calories out.
If you want to shed that unwanted weight, you need to be in a caloric deficit, which means calories consumed through the food you eat is less than energy burned through bodily functions, physical activity and stress.
Tip- start tracking your food with a easy to use app such as “My Fitness Pal”. This will give you a better understanding of how much energy you consume on a daily basis.
2. Under consuming Protein will limit your results!
How much is the right amount?
This is a difficult question to answer. There are lots of conflicting recommendations out there.
It is also very individualised- age, gender, amount and type of training you do, your goals, and many other factors need to be considered.
There are general guidelines, a lot of which are determine based on body weight.
For anyone training heavily for weight loss, or muscle gain, the recommended daily intake of protein should be upwards towards 2g / kg of bodyweight.
I highly recommend people work with a Dietitian or Nutritionist to specify the suitable amount of protein and other macro-nutrients for your goal.
Under consuming protein and over consuming carbohydrates and fats will be detrimental to your body composition, even if you have your calories under control.
Tip- get in contact with a dietitian or nutritionist, and choose healthy, protein-rich foods will help you successfully achieve your weight-loss goals. Examples include egg whites, skinless poultry, seafood, lean meats, low-fat dairy foods, soy products, legumes, seeds and nuts.
3. Moving heavy arse objects will help move the numbers on the scale!
This needs to go hand in hand with both of the above.
It doesn’t have to be a barbell- it can be your body, a heavy ball, sandbag, kettlebell….. The list goes on.
Resistance training is an absolute must if you want to shift the scales and look a million bucks.
Yes, other forms of exercise are important- High Intensity Interval training, Long Duration Low intensity Aerobic Training…. etc etc.
But, this key ingredient is often overlooked when it comes to losing weight and achieving the body you have always wanted.
More muscle = more fat burned!
Getting stronger will also enable you to train at a higher intensity in the other forms of training you do, having a positive effect on your body composition.
TIP – Find a trainer/coach/facility which can teach you the right way to lift weights, and incorporate it into your training – IMMEDIATELY.