WEIGHT LOSS & BODY COMPOSITION SIMPLIFIED
Updated: Apr 16
THE MOST IMPORTANT VARIABLES TO CONSIDER IF YOU WISH TO LOSE WEIGHT, IMPROVE BODY COMPOSITION, OR CHANGE YOUR PHYSIQUE.
TIME TESTED, EVIDENCE BASED, EFFICACY PRIORITISED, EFFECTIVE INFORMATION.
DROWNING IN THE AGE OF INFORMATION
In an information rich world we find ourselves lost in the myriad of advice and bemused by the choices before us. It's no wonder so many people struggle to achieve something as simple as losing weight...
The advice below is a way to get you to 're-think' your approach to weight loss, and prioritise your energy towards the most effective method to losing weight, creating a calorie defecit.
CLARIFY YOUR OBJECTIVE
Before you read on, please ask yourself, do I really want to lose weight.
Lets quickly breakdown your objective;
WEIGHT LOSS (weighing less on the scales)
IMPROVED BODY COMPOSITION (less body fat, more muscle)
IMPROVED PHYSIQUE (change your shape)
They're fairly different objectives each with different physiological & nutritional principles to consider in order to succeed.
If you're only after holding a bit less fat and generally being less wobbly then I'd argue you're not a weight loss client. You probably just need to hit the gym more.
But if you know that your weight is unhealthy and you're sure you want to shift some, read on...
THE THREE T's OF BODY COMPOSITION CONTROL
THE SINGLE MOST IMPORTANT RULE TO REMEMBER WHEN LOSING WEIGHT
The 3 T's are the most important nutritional variables that effect your weight, body composition, and physique.
They're listed below in order of importance, and by controlling, monitoring, and understanding these simple principles you'll avoid making any hollow effort towards your goal and start getting real, long lasting physical results.
TOTAL; HOW MUCH YOU EAT
The total number of calories consumed is the number one variable controlling your body weight.
Energy in vs Energy out. In the case of human energy expenditure, to lose weight you must (rather obviously) consume less calories than you burn.
This is known as 'negative calories' or operating in a hypocaloric state, and should help you drop a few lb's a week.
While it is possible to frantically exercise off the excess calories, it's just MUCH harder than simply not consuming them in the first place...
If you want to lose weight,
Count your calories
Cross reference your weight loss with your caloric intake and physical activity
Keep it around 500 calories below what your estimated daily calorie requirements
TYPE; WHAT YOU EAT
The type of Calories (ie: Carbs/Fats/Proteins) is the second most important factor in controlling your body weight. Each macro-nutrient metabolises differently in the body, and if we want to lose weight we generally want to restrict our carbohydrate intake!
High Fat (good fat) content, adequate protein intake, and low carbohydrates is one of the best ways to assist your weight loss.
TIMING; WHEN YOU EAT
When you consume your calories (in relation to your physicality/lifestyle) is the third most important variable. When you eat will have a big role to play in stabilising your blood sugars, which ultimately impact upon your weight. Having the right fuel in you pre-workout can allow you to train harder, and more effectively. Replenishing with the right fuel post workout can massively impact your recovery, and ability to train again sooner.
Making sure your body has all the right fuel at all the right times takes dedication and perseverance, so find out what works for you!
Count your calories (doesn't have to be exact)
Monitor your rate of weight loss (ideally 1-2 lbs a week) using scales
Go steady. Losing a pound a week is adequate, and consistency will yield the greatest results of all.
Most people lose weight in the 1200-1700kcal range (females), and 1500-2000kcal (males) find your ideal calorie intake for your daily activity levels, and adjust accordingly.
BODY COMPOSITION CHANGE;
Count your macronutrients.
Try using an app such as MyFitnessPal to record and monitor what yours are.
Keep your carbohydrates low
Start exercising frequently
Training can be relatively non-specific, a few weights/bodyweight exercises and some good cardio will be fine. Continually monitor your body composition using bodyfat scales (or a mirror...)
Count your calories
Monitor your Macro's
Start adjusting when you consume your calories/macro's, to maximise your productivity in the gym.
And most importantly, start a targeted Strength & Conditioning routine. You won't develop a good butt unless you work it, ideally with a perfectly executed Strength and Conditioning programme, and execute it with dedication (5 days a week), perfection, (perfect form) and most importantly, progression (lifting more).