Why you’re not losing weight.
When it comes to dropping excess fat, to get the REAL results, nutrition is 85% of the equation.
Your mind-set and the thoughts you feed yourself fill in the total 100%, but that’s a topic for another day so let’s just focus on nutrition and exercise for now.
85% of your results when we’re talking about dropping fat come from what you are shoving in your mouth.
15% is what exercise is responsible for. Exercise alone without changing your diet will generally not bring you your desired outcome with weight loss. Sure, you’ll get fitter and stronger and mentally you’ll feel so much better, BUT you can not out train a bad diet, OR, you can not out train the excess calories you shove in your mouth through poor food choices and over eating.
With this is mind, if you’re serious about getting results, you need to learn about energy in verse energy out. You need to learn about the energy value foods you typically eat carry. Calories are the measure for energy.
We have a formula that makes this process very simple.
The 4 C’s.
CALCULATE – Download My Fitness Pal (free) and calculate your daily calorie intake. You’ll be asked to enter your goal weight, current weight and the time frame in which you want to lose this weight. It will then show you how many calories you must eat per day.
COUNT – My Fitness Pal makes this very simple, every single thing you eat and drink must be entered into your food diary. This is your tracking to ensure you’re not overeating and you’re staying true to your goals and what you say you want. Without tracking this really is guess work. And for anyone who hates the thought of tracking, get over it, it becomes a habit and it’s really not a big deal. Every diet out there only works because you’re in a calorie deficit. They’ve just put fancy names on it and advertised well to make you think that perhaps there’s another way.
CONSISTENCY – Counting calories is pointless if you’re not going to be consistent. During our 6 Week Wellness Challenge we have people losing between 4-10kg in only 6 weeks and between 30-60 cm off their total body. They are required to track their food everyday and follow our meal plans. At the end they report of feeling incredible and energised, they feel in control of their food and health, for a lot of them, for the first time ever.
CONSIDERATION – We all have those events that we want to enjoy and let our hair down. If it’s your friends wedding on the weekend and you want to drink and eat the night away then you need to make considerations during the week leading up to it. So, you could calculate your total weeks calories and ensure you leave extra calories for the day of the wedding so you can enjoy it without having to be overly restrictive. Life’s for living and we all should have considerations.
Here’s your formula for healthy fat loss of between 500 grams – 2kg per week
MOVE your body 3-5 times per week. This is essential for your overall health. At Rev we all PREACH that movement is our therapy. A happy, strong mind and body can concur anything. This means when you have wave’s hit you in life you’re going to have so much resilience to cope and to get back up and fight another day. Prioritise your exercise! You deserve it!
CCCC calculate, count, consistency and considerations. Nutrition is what will get you over the line. You need to follow the 4 C’s until you get to your goal and then continue to track, (perhaps more loosely) so you stay in control of your health and don’t ever get sucked into the media crap EVER, EVER AGAIN.
That’s it. Simple right?
Any questions? Email us at admin@revitupfitness.co.nz =)
