We know how daunting the weight loss journey can be. We’ve heard this first hand from many of our clients but the good news is that we’re here to help you every step of the way.
The purpose of this video is to help provide you with some relatively “easy” and actionable steps that you can take to help you progress on your weight loss journey.
1) Get into the habit of prepping your meals for the week
If your meals are prepared and prepped in advance, this will help take the guess work out of your dietary choices which means that you’ll be less likely to act on impulse and make decisions that will hinder your fitness goals. Many of our clients choose to prep their meals for the week on Sundays to plan for the rest of the week. The day you choose to do this is completely up to you and is purely down to your schedule and convenience.
The last thing we want is to throw your progress from your training out of the window with poor dietary choices. Meal prepping can help make sure you stay on track. We know from experience that many of our clients are busy professionals in Downtown Toronto. Given the number of options at our disposal for lunches in the PATH and in the various Toronto food courts, we know how easy it can be to give into temptation and buy an unhealthy meal a few times a week. By meal prepping, we can avoid this temptation and make sure that our lunches and other meals aren’t taking us further from our fitness goals.
At the end of the day, personal training is an investment for the majority of our clients and we don’t want to throw away our results by making consistently unhealthy choices.
2) Implement tracking to make sure you’re on point.
Our weight can fluctuate on a daily basis due to numerous reasons including water retention, bowel movements, etc. If you’re not taking an objective approach to measuring your weight loss, you’re going to set yourself up for disappointment and this may lead to you losing motivation over time.
Being able to self-monitor your progress is a critical step to making sure you’re set up for success. You can also leverage your personal trainer to help you with tracking, but if you’re committed, you can definitely do this on your own as well. It’s important to remember that weight loss is a journey, not a sprint, and it will take time depending on a number of factors including your age, diet, fitness regimen, along with countless other factors. It’s also important to make sure you understand how to track your body composition. We typically recommend weighing yourself at the same time each day and averaging our your weight on a weekly basis to look at overall changes.
3) Make the right food choices.
Although theoretically you can eat any types of food and still lose weight (provided you’re in a caloric deficit), there are certain types of foods we typically recommend you focus on and others that you avoid.
As a general rule of thumb, we typically recommend foods that are dense in your macros while not being heavy in calories and added sugars and dietary fat. There are many different options for low-fat types of chicken, fish, and so forth), egg whites, vegetables, and so forth. Green beans, broccoli and artichoke are also great options as well. The key things we want to look for here is food that is high fibre, unprocessed foods that will provide you with the macros you’re looking for, while keeping you full. It’s also important to make sure that you’re tracking your macros as this will ensure that you’re in the appropriate caloric deficit to help you reach your goals.
4) Avoid drinking unnecessary calories
Drinking unnecessary calories through sugary drinks is a very common mistake that we see on a daily basis. As we’ve mentioned before, maintaining a caloric deficit is the foundation of any weight loss journey. The issue with drinking sugary drinks is that you’re still consuming the calories but they won’t necessary leave you satisfied, which means that you’ll still be hungry after the fact. We recommend drinking water as a substitute to helping with your weight loss goals. We also recommend cutting down on high calorie, alcoholic beverages such as beer.
5) Make sure you’re getting in enough sleep
Many of our clients are busy professionals and suffer from sleep deprivation due to their busy jobs. As humans, our body burns calories while we sleep since we haven’t eaten any food for several hours. Sleep also translates to added recovery for our bodies to recover from your exercise and training regimen. Sleep can have a cyclical effect on the quality of your workouts and your ability to achieve gains since the recovery and added sleep should fuel better workouts. Many of our clients have commented that they’ve had an improved quality of sleep as a result of their personal training. This makes sense due to the added intensity of their workouts. Many have also commented that the workouts have helped improved their focus with their jobs which has also improved their performance. Added sleep can result in a win-win in multiple aspects of your life!
I hope this article was useful and that you’ll be able to apply some of these tips in order to help you with your weight loss journey!
If you’re looking to kick start your weight loss journey, or if you have any questions at all, you can give us a call at 1-888-682-0724 or you can sign up on our website. Our team is there to support you at each step of your weight loss journey and we will take your goals on as our own!