Steal my top tips for dropping over 20kg in 6 months. Just like my client Chris did!
Embarking on a weight loss journey can be daunting, but with the right plan and mindset, it’s absolutely achievable.
Here’s how you can lose up to 20kg in the next six months. Let’s break it down step by step:
1️⃣ Determine Your Maintenance Calorie Requirement
First, we need to establish a baseline. Your Total Daily Energy Expenditure (TDEE) is the number of calories you need to maintain your current weight. Use an online TDEE calculator to get an estimate based on your age, gender, weight, height, and activity level.
Example: My estimated TDEE is around 2800 calories. To create a calorie deficit for weight loss, I subtract 300 calories, giving me a starting point of 2500 calories per day.
2️⃣ Set a Weekly Calorie Target
Instead of focusing on daily calorie intake, set a weekly target. This allows for more flexibility, especially on weekends or special occasions when you might eat more.
Example: With a daily target of 2500 calories, my weekly target would be 17,500 calories (2500 x 7). This way, you can adjust your intake throughout the week without feeling restricted.
Pro Tip: Use a food diary or an app like MyFitnessPal to track your calories and stay accountable.
3️⃣ Incorporate Regular Workouts
Aim to work out 3-4 times per week, mixing strength training and cardiovascular exercises. This combination not only burns calories but also builds muscle, which boosts your metabolism.
Starting Out: If you're new to exercise, even 10-15 minute workouts can be effective. Start with what you can manage and gradually increase the duration and intensity every 3-4 weeks.
Strength Training: Focus on compound movements like squats, deadlifts, and bench presses. These exercises work multiple muscle groups and are highly effective for building strength and burning calories.
Cardio: Incorporate activities you enjoy, whether it's running, cycling, swimming, or even dancing. The key is to keep your heart rate up and have fun.
4️⃣ Set a Daily Step Count Goal
Daily activity outside of your structured workouts is crucial. Set a step count target and try to increase it gradually.
Example: If you're currently averaging 1000 steps per day, aim to increase it to 2000 steps. Use a pedometer or a fitness tracker to monitor your progress.
Adjusting Your Plan
There are three main variables to tweak to ensure consistent weight loss of about 1lb per week:
Calorie Intake: If progress stalls, reduce your daily intake by 100-200 calories.
Workout Intensity/Frequency/Volume: Increase the intensity or duration of your workouts or add an extra session per week.
Step Count: Aim to add 1000 more steps to your daily goal.
Avoid Adjusting All Variables Simultaneously: Focus on one or two changes at a time to see how your body responds.
Additional Tips for Success
Stay Hydrated: Drinking plenty of water can aid in digestion and keep you feeling full.
Get Enough Sleep: Aim for 7-9 hours of sleep per night. Lack of sleep can negatively impact your metabolism and hunger hormones.
Manage Stress: High stress levels can lead to emotional eating. Practice stress-reducing activities like yoga, meditation, or deep breathing exercises.
Healthy Eating Habits: Focus on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and sugary drinks.
Cheat Meals, Not Cheat Days: Allow yourself occasional treats to avoid feeling deprived, but keep them in moderation.
Monitoring Progress
Track your progress by:
Weighing Yourself Weekly: Do it at the same time and day each week for consistency.
Taking Measurements: Measure your waist, hips, thighs, and arms to see changes in body composition.
Progress Photos: Take photos every month to visually track your transformation.
Final Thoughts
Consistency is key! Stick to your plan, stay patient, and celebrate small victories along the way.
Weight loss is a journey, and every step you take brings you closer to your goal.
If you want to drop 20kg of body fat before the year is up,
Get in contact for more information on how my online coaching can help you achieve your goal!
Andy.
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