Keep it simple!
If there is anything that I cant express enough, it is to simply keep it simple! Getting in shape, losing weight or toning up isn’t rocket science but it can often seem that way.
Here are my 5 top tips to help you lose weight without running yourself into the ground or starving yourself silly.
1. Be prepared
Do your food shopping every Sunday for the week ahead. Buy all that you need in your food shop for breakfast, lunch and dinner for the next 6 days and DO NOT eat anything outside of your food shopping. Prepare lunch every night when making your dinner for the coming day and pack your snacks to make sure you have a go to, when you get hungry before or after your lunch at work.
If you don’t do your food shopping on a Sunday, you are starting the week ahead on the wrong foot and more likely to make bad choices when you get hungry. Be prepared, preparation is the key to sustaining and maintaining a healthy diet – DO YOUR SHOPPING EVERY SUNDAY.
2. If you don’t know what it is then don’t put it in your body
Before you buy anything use this concept “If it ran, swam, flew or grew, I can eat it”. Let me explain this further;
If it ran – beef, pork, lamb, etc
If it swam – fish, shellfish, etc
If it flew – chicken, turkey, eggs, etc
If it grew – fruit, vegetables, nuts & seeds, oats etc
Eat anything that falls in the category above and eat NOTHING that does not. Natural food does not come pre-packed. Read the ingredients of everything that you buy and if there is any one ingredient that you are unsure of then put the box down and move on! Keep it simple – if you don’t know what it is then don’t put it in your body!
3. Hit the 150 minute target each week.
The World Health Organisation calculates the time in minutes per week for an average adult to be healthy and that number is 150. This is all you need to know. Again keep it simple, aim to do at least 150 minutes of exercise per week and break it into either 30 minute, 45 minute or 1 hour intervals to accumulate 150 minutes each week. You don’t have to become a runner, a Crossfitter, or a F-45 enthusiast – walking, jogging or doing bodyweight exercises (see my instagram account for loads of bodyweight workout ideas https://www.instagram.com/
paul_kilroy_fitness/) will do enough to provide weight loss as long as you are increasing your heart rate while doing it and maintaining it for the time you are doing it. Exercise is defined as a sustained period of time in which your heart rate is increased so if you are walking, dont pick flowers along the way, walk hard and fast. If doing a bodyweight circuit, plan it before you start. Keep it simple, increase your heart rate for a few set periods of time each week and make sure you hit 150 minutes in total at the end of the week.
4. Set a time related weight loss goal
Saying that you want to lose weight isn’t good enough, there isn’t enough motivation behind it. You need to set a time related weight loss goal so that you have a deadline to work towards which puts you in a different state of mind. When you set a time related weight loss goal you are more likely to think of your goal when you see that glazed donut staring out from the bakers window and in turn will continue to walk down the street instead of going in to buy a half dozen! Here’s what a time related weight loss goal looks like; I will lose 10kg in 8 weeks. Set a figure of weight that you want to lose and put a timeframe on it. Use the SMART formula to set your goal. It must be;
S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Timeframe
Above all else don’t aim to low – I have often lost 10 kilos in 4 weeks because that was my deadline – “Aim for the moon, at least if you miss you will land among the stars”. Aim high with your weight loss goal and be specific.
5. Quit alcohol for the timeframe you have set your weight loss goal for
Quitting alcohol for the timeframe you are setting to achieve your weight loss goal is an absolute must for two main reasons;
1. If you know that you are going out on the weekend you are more likely to break your good habits before the weekend even comes around. Remember what I said about setting a weight loss goal because it puts you in a different state of mind? The exact same rule applies here, if you know you are going out for a session at the weekend, how committed to dieting in the week prior do you think you will be? Who knows you might be a very disciplined person, but its best not to find out.
2. Going out doesn’t just last one night. If you are going out at the weekend its a 3 day recovery to your body. Your eating habits will be affected, your motivation to eat healthy and exercise will be affected, and you are 100% going to either crave more alcohol or take away food the next day.
Dont risk all of the above, keep it simple – no booze for the time you have set for your weight loss goal!
I hope this was helpful and if you happen to put all of the above into practice please let me know how you go!
Paul @ Paul Kilroy Fitness