How to lose weight

Are you struggling to lose weight? Because I’m currently in the process of losing weight or “cutting”. The whole process can be made simple. You will lose weight if you eat below your caloric maintenance. Now, to be below your maintenance, you can either burn more (exercise more) or eat fewer calories. I advise a bit of both.

You can't outrun a bad diet; however, performing more cardio/exercise will allow you to eat more calories while staying in your caloric deficit. Therefore, you will have more energy for your weight sessions and get all the protein, vitamins, and nutrients your body needs.

To calculate your calorie maintenance, you can type a calorie calculator into Google. You will enter details about age, height, weight, etc., to estimate how many calories you should eat to maintain the same weight. I would then eat at that maintenance and weigh myself after a week.

If you gain weight, the calorie estimate is too high, and vice versa. Once we have accurately found as close to our maintenance as we can, we should start eating 200 calories less than our maintenance and start adding in some cardio.

Remember, it’s a marathon, not a sprint. The training needs to be sustainable, and habits need to be built. I would always advise starting slow and making exercises you enjoy a priority.

Let’s talk diet. When losing fat, your goal is to keep your muscles, so you must increase protein.

I would advise 2g/1kg of body weight. Currently, online diets like keto and carnivore have seemed to trend and be the new fad diet; however, I think the demonisation of carbs can hinder performance. This is more evident when performing intense resistance sessions.

Try a session when you load up on carbs and one when you don’t, and I guarantee you’ll see a difference!

Despite this, carbs are easily overeaten. It’s a lot easier to eat a plate full of chips than a plate full of chicken mince (protein is the most satiating macronutrient, meaning it will leave you full for the longest). 

So, you must monitor the consumption of carbs, not completely cutting them out, though!

In the past few months of cutting weight, I have been having my carbs before I train and then having none for the rest of the day. This has worked; I haven’t been getting hungry, and I’ve been down 9 kilos since April.

If you are still struggling with losing weight, you can pop in the gym for a chat with me (Max) to better discuss goals and progress.

To arrange this, please enquire.

Below is a picture of what I eat daily.

Max

1 Avocado, 3 Eggs, Small Baguette

600g Chicken Drumsticks, 800g of potatoes cut into chips

Pork Shoulder , Sticky Rice , Som Tam and Papaya Salad