Happy Bank Holiday Monday!!
Hope you’re having a good one.
Hopefully you also read my blog last Monday about 5 things to AVOID when it comes to weightloss.
All those things really are essential to prevent you wasting your precious time and money.
If you missed it – tap here and check it!!
So today,
I thought it would be helpful to share everything you need to DO to make weightloss happen, how to keep simple and guarantee yourself results.
I touched on some of this a few weeks ago but:
If you’re serious about wanting to lose weight, learning how to KEEP it off, whilst actually enjoying the process without cutting out your favourite food, alcohol or joining a gym.
So you have more energy, more confidence, get fitter, feel more positive and be feel healthy while it happens….I cannot stress this enough.
These are non negotiables.
✅ CALORIE DEFICIT
This means you need to burn more calories than you consume.
Without a calorie deficit you will not lose weight – period.
How many calories do I need to aim for Lee?
Tap here for my FREE Calorie Calculator
✅ SLEEP
Sleep directly affects your mood, energy and hunger levels.
Whilst lack of sleep in itself won’t make you gain weight.
It WILL make you tired, de-motivated, affect your hunger hormones and make you more prone to:
Skipping workouts, moving less than usual and reaching for sugary food which in turn….which will likely put you into a calorie surplus will make you gain weight.
It’s also your body and mind’s chance to re-charge and repair itself for the day ahead.
Aim for 7-9hours.
✅ WATER
Water is life.
It has a MASSIVE impact on your energy, physical performance, digestion, skin, brain function, preventing headaches, constipation, lubricating your joints, flushing out toxins, aiding weightloss and for you body’s ability to carry out even the most basic of jobs effectively.
Aim to drink at least 2ltres daily and if you don’t like water (like me), get some diluting juice like no added sugar Vimto.
Also highly recommend using hydrolyte tablets!!
Pop one in your water/juice each day to replenish all the electrolytes you lose when you sweat such as sodium, potassium and magnesium and you’re body/energy levels will thank you for it.
✅ PROTEIN
Protein keeps you fuller for longer which helps prevent you reaching for those munchies and stay in your calorie deficit.
It also helps build & repair your muscle.
The more muscle you have the more calories you’ll naturally burn and stronger (sexier) you’ll feel.
If you want that ‘toned’ look – you need to drop bodyfat and build muscle.
How much protein do I need Lee?
Use my FREE Calorie Calculator and it will tell you.
Alternatively, you can take your ideal bodyweight (kg) and multiply this by 1.4-2g per kg of bodyweight to give you a target range.
✅ BALANCE
Balance is super important not just to enable you to enjoy the process – you’re in this for life!!
It also helps with adherence.
If you enjoy what you’re doing, you’ll stick at it and THAT is what will get you results.
Aim for 80% nutritious foods / 20% flexibility.
And think moderation, not elimination.
Life’s too short without carbs, chocolate or other things you enjoy!!
✅ CONSISTENCY
Consistency is key.
A half assed effort will get you half assed results.
Nothing needs to be perfect but you do need to keep showing up for yourself on a daily basis and putting in am honest effort.
On the good days, bad day, I feel awesome days, I can’t be bothered days, it’s raining days, it’s the holidays.
✅ EXERCISE
Exercise is essential for your mental health, physical health and burning calories.
From weightloss, protection against chronic diseases, improving your blood pressure, heart health, quality of sleep, reducing anxiety, depression to LOADS more.
Walk daily (aim for 8-10k steps)
Workout often (aim for 2-3x per week).
Do I need to join a gym to workout? – No
How long do I need to workout for? – 10-30mins
What’s the best kind of workouts to do?
Come along to my women only BodyMax Blast Fitness Classes or grab a 7 day free trial to The MAX Experience and I’ll show you.
✅ POSITIVITY / SELF TALK
A negative mind will never lead a positive life.
Adopting a more positive mindset is incredibly important as this will affect EVERY aspect of your life.
Aim to to focus more on what’s going well rather than what’s going wrong.
Aim to build yourself up instead of beat yourself down – the quality of your life is dependent on the quality of your thoughts.
And hey, your mindset wont magically change overnight but soon, the effort you consistently put in will pay off.
I hope you found today’s email useful and if you did, please share it with any friends/family you think may benefit from it too.
If you have any questions or need help with any of the above, just get in touch.
Lee ‘helping you make changes for life not just Summer’ Donald x
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