Tom, the personal trainer who founded Waite Training in Leeds has many tips to help you get started on working for your fitness goals.
When weight loss is the goal, there are a couple of tactics that can make it feel a little easier. Not consuming more calories than you burn off is the primary goal, but there are a few tricks you could use to make it feel a little easier.
#1. Sleep Routine
Sleep is essential for weight loss because when your sleep routine is disrupted, it's much harder to be adherent to your calorie targets. There are some suggestions on how to improve the quality of your sleep by maintaining a routine around your bedtime here.
#2. Eat That Frog
No, don't worry, not a literal frog! In his bestselling book, "Eat That Frog", Brian Tracy talks about finding methods which allow you to prioritise the most critical tasks in your day. Making habits that will help you achieve your goals a priority and using his strategies always to have them in focus is a great way not to lose sigh of your dreams. Regular exercise and preparing and cooking nutritious food should be at the top of your daily to-do list.
#3. Portion Control
Managing your portion sizes can be one way to lose weight without actually tracking every single calorie. Start by eating your protein and veg first as these foods help you to feel full, more satisfied and aren't as high in calories as other things on your plate. Consider eating carbs last, so if you're already satisfied before the meal is over, you can stop eating earlier. You still had all your veggies and protein. Carbs aren't "bad foods", but often, they can be overeaten, which makes weight loss more difficult.
#4. Water Intake
Being properly hydrated can make digestion easier, and can help feelings of fullness. Sometimes, it can be easy to mistake thirst for hunger, and by drinking plenty of water (around 2-4L per day), you're better able to focus and feel more energised throughout the day.
#5. Workout Scheduled For 3x Per Week
A common mistake when people start working out is to go from hardly exercising at all, to trying to get to the gym every single day. They don't schedule it properly, and this massive jump in commitment means they can't complete anything like as many workouts as they want to. Instead, try to schedule time in your diary three times a week as a start.
When you have a sensible plan, you're able to make time for the activity instead of winging it. You can always add more sessions once those three are mastered.
#6. Do Something Active Every Day
Having some form of activity every day can normalise exercise for people who aren't yet in a routine. This can involve stretching in the morning when you wake up, walking through the park with friends at lunchtime, or even just actively playing with your children. Informal exercise can sometimes be the most enjoyable.
#7. Food Logging
Getting into the habit of logging food can help to stick with calorie targets or protein goals. It takes just minutes each day but can teach a lot about appropriate portion sizing. The skills learned through food logging can allow you to eventually transition away from food logging and maintain long term weight loss.
#8. Habit Tracking
Habit tracking is a powerful tool to stay motivated. Put a calendar somewhere visible, and tick off every day you perform the habit. Soon, you'll have a habit streak going, and you won't want to break your "success chain".
#9. Relaxation Daily
Make time to recharge your batteries, and boost your energy is essential and should be done every day. It's not selfish, and without this daily practice, you can become weary of the goals you're trying to achieve. Make time for it daily so you can stay sharp.
#10. Do Something That Brings You Joy Every Day
This habit can restore energy and can be a behavioural replacement when you feel the urge to snack or overeat. Having a clear understanding of your "go-to" activities that bring you joy can be a tool you use when you're tempted to go off plan.
#11. Learn A New Recipe Every Week
Dieting isn't much fun, and that's because you end up eating the same bland foods all the time. Finding one new healthy recipe to try each week helps to keep the menu at home attractive and exciting. It can make it easier to say no to a takeaway.
#12. Hold Yourself Accountable
Seeking out accountability - from yourself, from a community of likeminded people, or your coach can help you to lose weight because you know someone is keeping an eye on you. Merely receiving a message from a friend that asks if you got your workout done can help to keep you on track.
If you feel like the time has come to up your game and you'd like to have a commitment-free chat with a coach about your goals, feel free to reach out!