Calorie counting seems to be the 'rage' when it comes to losing weight
Personal trainers setting their clients calorie and protein goals
Clients downloading apps such as MyFitnessPal
And away they go
Down in to the dark whole of having to weight, scan, track and measure everything they eat and drink
And for most people this doesn't work
The stress, pressure and new way of living (scanning food) isn't for them
And so they quit
This is the exact reason why we never recommend calorie counting at Gym Reb3l
I want you to write this next bit down
The Weight You Gained Is A Results of The Habits You Created
Read it again
Success in anything you do comes from habits you create
And losing weight, and most importantly keeping it off
Is the same
And this is why calorie counting is not recommended
If you want to calorie count for the rest of your life
Then learn...
If you have to 'go back' to calorie counting because you have put weight back on
Then it hasn't worked for you
Just like all those slimming clubs when people are 'Going to go back to (insert club)
Monday'
Calorie Are Misleading
You may have heard the phrase, Not All Calories Are Equal
This refers to the make up of the calories
500 grams of rich dark, amazing tasting Galaxy
Does not have the same make up as 500 calories of a juicy steak
And this is a trap a lot of people fall in to
The misleading adverts posted by personal trainers of 'Eat What You Want And Lose Weight'
This basically translates to 'Lose Weight By Calorie Counting But I Don't Care About Your Health'
If you focus on Health... then you can't be overweight
And the recommendation is that 80% of your food intake comes from single ingredient foods
Fruits
Vegetables
Lean Meats
Fish
Beans
Pulses
Lentils
Focus on getting these in to your diet and you are well on the way to a successful weight loss plan
How To Lose Weight Without Calorie Counting
As mentioned before habits create results
And for you to build a successful weight loss plan you must first identify the habits you need to create
This can be completed in 3 simple steps
Grab an pen and paper
Write down everything you feel you are doing wrong that is making you gain weight
Next to that column, write down the changes you need to make
If you are not working with us at Gym Reb3l that is the easiest way to work out where you are going wrong
The 4 main components you need to look at for a successful plan are;
Sleep
Activity (daily steps)
Workout
Food
Focus your new habits on creating better routines for these
Sleep: Aim for 6-8 hours sleep depending on your need
Activity: Aim for 8000-12000 steps throughout your day
Workout: Exercise to increase your heart rate 3-4x per week for 45 minutes
Food: Eat 80% single ingredient foods over the course of 7-days
They are the basics
How To Create Habits For Success
Start off small
Most people make the mistake of trying to do everything at once
When really small, consistent steps are more important
The first things you need to get right is your breakfast and water
Water intake should be 3 litres per day
And breakfast made up of single ingredient foods (start the day right)
Vegetables, aim to eat 5-7 portions per day - amazing for your health and helps to fill you up
Focus on these for the next 21-days and track how many days you complete each task
Once you are on a roll of 10-days straight
Move on to attaching more habits
If you build these habits and keep working on them
I can promise you...
The weight will come off, and most importantly
The weight you lose will stay off because of the healthy habits you have created
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