This is a complete guide explaining how you can effectively lose weight. Not only will you find it useful to reduce body fat levels but also you will learn how to take control of your weight once and for all.


To maintain weight loss we need to lose it in a way that isn't too far away from what we are doing now. We just need to understand why we are overweight and make the changes needed start heading back in the right direction. Now, let's get going...


The first thing that you will need to do is to make a commitment to yourself that you will stick to your goals.  You should have a clear vision of the results you want.  There is no "quick fix" if there really ever was then we would all know about it by now.  Saying that, many people actually enjoy the transformation process and so can you without extreme changes.


You will need to know where you're starting from. To do this you need to track your food and drink for a few days. This is easier than you think - there is a great app for smartphones that does all the work for you - MyFitnessPal. 


NOTE : Ignore the calorie goal it sets you - we are interested in what you are doing now, so eat and drink as you usually would and add it all in.


Once you know how many calories you are consuming, it is vital to get your calorie/energy intake in line with your goals.


Please remember that your body will not respond well to extreme changes. A personal trainer can tell you how many calories you need each day and advise you on a safe reduction. Be aware that eating and drinking a very low number of calories will make you feel miserable, lazy and unhealthy (the opposite of what you want!).


You have made the commitment to yourself to do it the right way - work with your body not against it by starving yourself!  There are many "diets" and pop up businesses out there to tempt you, I strongly advise reading this before making any decisions - Fad Diets 

Make a plan and stick to it - Know that you can and will succeed.  This is by far the most important bit of advice I have ever given my clients for any of their goals.  If you start anything in life with the feeling of "hopefully this time" or "I'll give it a try" then you are setting yourself up to fail.  Make a plan - if you take in my advice you WILL succeed, it is an absolute fact.  


It is important to know from the start that you will not lose body fat without feeling the physical sensation of hunger, but, not to the point where you feel miserable and your quality of life is affected. There are tips and tricks for making this easier but if you think about it hunger isn't painful in any way, it is our bodies way of telling us to eat as it is running low on energy (we want to use our savings account - body fat). Remember - To lose fat you must consume fewer calories than your body requires for it to maintain what it already has.


Be more active - Yawn, yawn, yawn - I know, you've heard it all before but exercise is a great way to improve your mood and enjoy life more, and remember that you are trying to create a healthy calorie deficit so the more active you are the better. Restricting calories and being inactive just means you will lose a lot of muscle instead of fat. Plus - there is little point in looking good if you don't feel it!


Be realistic - don't set yourself unreachable targets that you are unlikely to hit.  This can destroy your motivation and make you feel like giving up.  Try not to weigh yourself too often.  Ultimately you will lose weight over time but don't forget that you are looking to lose body fat.  Measure your body in centimetres or inches, the bathroom scales don't tell you about fat loss (some try but very few are accurate).


When you have to go out and buy a belt to keep your jeans around your waist or you drop a few dress sizes surely that is more important than the numbers on the scales anyway!


Be consistent - we all have days that are really tough, try not to let a bad day/mood ruin your progress - I know it's easier said than done but exercise improves our mood and our energy levels - it isn't just your diet that has to change, your choices in the past have led you to where you are now (reading this).


Make the right decision - stay on track and remember why you started in the first place.


Get support - friends, family and partners can give you help and encouragement when you need it the most.  Don't be secretive about your goals, You have made the positive decision to change and friends and family will always support you. Once they see how well you're doing, they will probably join you.


Personal Training - A good personal trainer will keep you on track, measure your progress and design a workout plan that is specific to you and your body.  Note that a number of people have success without a personal trainer - it is however fair to say that with a personal trainer you are much more likely to suceed.


Understand that weight loss is not easy.  Neither is raising children, learning to drive, working etc - the list goes on.  We go through life achieving many difficult goals - With the right thinking and advice, weight loss can seem relatively easy for anyone - including you.


If you have read this far then I am confident that I can get you to your goals, even if you just have a few questions you need answered or you are a little confused about something,  I am more than happy to point you in the right direction - So, let's get started......  contact me

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How To Lose Weight

"There's little point in looking good if you feel terrible"

Darren Brook Personal Training East Sussex