Lose Weight the Healthy Way

Do you want to discover how to lose weight the healthy way? You’ve come to the right place – learn everything about healthy weight loss here.
Weight loss can be achieved in different ways, but it is important to lose weight in a healthy way. Combining informed nutritional advice with good sleep, a bespoke training plan and professional support puts you in prime position to lose weight in a healthy and effective way.

Bespoke training plans to help you lose weight fast

Overindulged on holiday this summer? Trying to get back into your usual routine after the festive period? Or, maybe you have been overeating due to work and stress? Whatever your reason for wanting to lose weight and feel great, I can help.

There are a lot of diet fads out there that do not work long term and are a waste of money, and there is a lot of misinformation that leads people without the weight loss results they deserve. I help people of all ages lose weight healthily. There are no magic pills, but by following a bespoke training plan devised by me for you, and being prepared to change your eating and drinking habits, you can lose weight fast and safely. Get in touch for a consultation to discuss your weight-loss goals and discover how I can help.

1. Introduction to weight loss​

Losing weight is an important goal for many people – and for different reasons. While some people want to lose weight to make a positive change to their lifestyle (knees are starting to ache, less energy, difficulty running after the kids, want to return to pre-baby weight). Others may choose to lose weight because of an upcoming event (a wedding or to increase their chances of completing a sporting challenge) or after the diagnosis of a medical condition (blood pressure high, diabetes threat or cholesterol high). Whatever the reason for wanting to lose weight, everyone can do it and look and feel better.

At the start of your journey, there are three crucial steps that you should take. Considering these stages and acting on them will set you up for success:

Tip #1 – Ask Yourself This Question

Ask yourself why you want to lose weight. As mentioned, for some people the motivation for losing weight is driven by aesthetic reasons, and for others it is due to medical conditions – while for others it may be a little from column A and a little from column B. Understanding your impetus, the “why” you are going to lose weight is vital because staying focused on why you are embarking on this journey will keep you motivated along the way.

Tip #2 – AIM and fire!

Before attempting to lose weight, it is essential to set a target or a weight-loss goal. Your first target should be for 10% of your body weight (if you have at least that much to lose), at a rate of around 2-4kg a month. It’s a great idea to set multiple targets over many months and adjust them as you progress if needed. This gives you something to work towards and will help keep you motivated. Once you do reach your first goal, then you can see the progress you have made, and this will spur you on. Just remember to keep your goals achievable and realistic. You need goals and targets to keep you on track. The body naturally wants to stay in homeostasis and will work hard to increase or decrease your metabolism and body temperature to compensate for what you consume, so you need to be consistent, ensure that your body doesn’t go into starvation mode and believe that with perseverance you will get there.

A personal trainer can help you with setting goals because they know what will be achievable and thus prevent you from missing targets and becoming demotivated. A personal trainer also knows how to set healthy weight goals.

Tip#3 – Remember Slow and Steady Can Still Win the Race

One of the most popular searches into Google is “weight loss fast”, which is understandable, but it is not the best mindset for losing weight permanently. We are all different and have different bodies so losing weight does not occur at the same rate for everyone. Some people lose weight slowly, and some lose it quicker than others. If you lose weight gradually, then you should not let this dishearten you and keep recognising the progress you are making. Do not expect progression to be linear, all changes in the body occur in stages, and you will have plateaus. Remember when you were a child and had growth spurts, or if you’ve ever tried to improve your flexibility how you suddenly noticed one day how much further you could stretch? Weight loss is the same. There will be days when the numbers on the scales will delight and days when the numbers frustrate. One of the best ways to help you lose weight quickly is to get a bespoke training plan designed for you. You can get a bespoke plan by talking to an exercise professional.

2. The Best Ways to Lose Weight​

1. Combine Cardio and Weight Training

Many people fall into the trap of believing the best way to lose weight is by doing cardiovascular workouts such as running. It is true that running can burn a significant number of calories. The same goes for other cardiovascular exercises such as rowing, spinning or boxing. However, cardiovascular exercises alone are not the most effective way to lose weight. Combining cardiovascular training with strength and conditioning training has been proven to give even better weight-loss results. Speak to a fitness professional to learn more or to get a tailored workout routine incorporating both cardiovascular and strength-building exercises.

2. Create A Support Network

Losing weight is a very personal journey which can transform you as well as your body. This does not mean that you have to go through it alone. By telling the people that you are close to about your weight loss goals, you can include them in your journey, which can also make your journey much smoother. Telling other people what you intend to do increases your own accountability to succeed and increases motivation. The network of people you tell can also support you. They may be more considerate about their own nutritional choices when in your company and they are likely to encourage you. Having a supportive personal trainer can help, but so does having supportive family and friends.

3. Lose Weight in the Kitchen

Weight loss may appear complex, but the basic equation that tells you how to lose weight still applies. When you intake more calories than you burn, your weight increases. On the other hand, if you burn more calories than you intake, you lose weight. This means exercising is part of your weight loss journey, but an even more significant part happens outside the gym in your kitchen.

Calorie intake is essential, but it is not the only consideration. It is also vital to absorb enough nutrients and vitamins to stay healthy while losing weight. There are many weight loss diets in circulation, and not all of them are good for remaining healthy while trying to lose weight. It is important to eat enough whole vegetables and fruit, and fibre and protein will make you feel less hungry than quick release carbs and fat; this is something you can discuss with your personal trainer and something we’ll come back to later!

3. Weight Loss Tips​

We just had a look at what to do at the beginning of your weight loss journey and some of the best ways to lose weight, but what about some further tips to go with them? Now we know what to do, we need to know how to do it effectively…

Nutrition Weight Loss Tips

Exercising Weight Loss Tips

Other Weight Loss Tips

4. How to Lose Belly Fat

When we try to lose weight for cosmetic reasons, one of the biggest complaints among both men and women is our waistline, which is why many of my clients ask me how to lose belly fat. The truth is that tackling those extra inches around our waist is no different to tackling weight loss on the whole body.

When we exercise to lose weight, we do not intend to lose weight in one specific area; we aim to lose weight and become a healthier and better version of ourselves. This means to lose belly fat you need to stick to the other tips and tricks mentioned above. Eat well, exercise regularly and have enough sleep. In time, you can say goodbye to belly fat.

Alcohol and stress hormones are prime belly fat culprits so do your best to cut down on both. A “beer belly” can be a deserved nickname. When you drink alcohol, the liver burns alcohol ahead of fat. So if you have eaten fatty foods, they will be stored so the alcohol can be eliminated first. Stress has a significant effect on your metabolism as in times of acute panic your body shuts down its long terms processes. This means things like metabolism and muscle rebuilding are stopped to redirect energy to your fight-or-flight systems. Long-term it’s vital to address the causes of stress in your life generally but on a short term basis, the simplest thing you can do in moments of anxiety is what the US Marines call tactical breathing. When in a stressful situation they will breathe in for four seconds, hold for four and out for four. It’ll activate your parasympathetic nervous system and calm you down.

This does not mean that there are no specific exercises that can target our core. There are lots of variations of core workouts that can help you increase your core strength. This will help you develop muscle in your abdominals as well as lower-lying muscles that stabilise your spine and help you become stronger in other movements. Speak to an exercise professional to discuss the most effective ways to target your core and the correct techniques to execute them effectively.

Healthy Diet

A healthy diet is desirable whether you are trying to lose weight or not. Having a healthy diet contributes to how we feel, our skin, hair, nails and our overall health. It helps us lose weight because it gives us the right number of calories we need and keeps us feeling energetic. Eating your greens is more than just trimming inches around your waist, so what should you be eating?

One of the things that most of us should be aiming to consume less of is sugar. Over time, humans have become addicted and reliant upon sugar. This desire for sweet treats was not always there and including sugar in our diet has no scientifically-proven benefits. The more sugar we can remove from our diet the better. Maybe start with less sugar in your tea and gradually reduce your sugar intake. Aiming for a sugar-free diet may be the aim, but that is not to say you cannot enjoy a slice of cake every so often. Again, moderation is key.

We should aim to have a balanced diet – but what does that mean exactly? It means that we should aim to eat macronutrients from different sources and complement these macronutrients with vitamins and minerals. To do this, you need to eat meals that are high in protein and good fats, while also intaking carbohydrates to replenish your energy stores. Vegetables, beans, nuts and fruit are your go-to options along with whole grains, eggs, fish dairy and lean meat if you eat them.

Many people eat a healthy diet but do not switch up their meal plans enough. The more you vary your meals, the more chance you have of intaking different essentials. There are lots of recipe books and resources out there to discover new menus that will leave your mouth watering and your body feeling fantastic. Variety is the spice of life! Alternatively, you could talk to someone with a nutritional background and get help devising an effective meal plan that helps you understand what your body needs and helps you lose weight.

Low Carb Diet

You may have heard people who are trying to lose weight talk about going on a low-carb diet. This means their diet is low in carbohydrates which can be beneficial because carbohydrate-rich food can contain a lot of calories from sugar. Some people with inflammatory conditions such as arthritis particularly seem to benefit from less sugar in their diet.

Before you shed a tear at the thought of a life without pizza and pasta, just know that a low-carb diet can be beneficial, but you do not have to go without carbohydrates to lose weight. As mentioned earlier, it is essential to eat a healthy and diverse range of wholesome foods that are packed with vitamins and nutrients. This does not mean that you cannot eat carbohydrates. After all, we may need the energy from carbohydrates to complete a hard workout. Carbohydrate-rich vegetables and whole grains and fruit are nutritious, carbohydrate-rich sugary and white flour based food is less nutritious. It is much better to eat a diet that complements your training routine and provides you with the energy you need to work hard but also lose weight.

High Protein Diet

You can hardly walk through a gym or sit in a changing room for a minute without seeing or hearing the word “protein”. So, what is it all about and what exactly is a high-protein diet?

Protein is a macronutrient and an essential part of our daily diet. Without it, our bodies would struggle to function as well, and we would not feel so great. It is especially useful to repair our bodies, including our skin and bones, while it is also responsible for many different positive chemical reactions in our body. Protein is made up of something you are also likely to have heard before – and that is amino acids. Some of the 22 amino acids that make up protein are essential for our bodies – nine of them to be exact. Examples of high-protein foods that contribute to a high-protein diet are egg whites, meat, fish and soya and powders such as whey and pea protein.

High protein diets are often associated with people who want to increase muscle size and strength. However, there is also some evidence to suggest that a high protein diet can contribute to weight loss. It does this in two ways which both contribute to losing weight; they are:

The benefits of a high protein diet on weight loss may work for you, but it is always best to discuss any new diet with a doctor and/or your personal trainer. The amount of protein you need will depend on your body composition, and an exercise professional will be able to advise you on the optimum amount of protein required for your training programme and body type.

Start your weight journey today

I have managed to help men and women of all ages achieve their weight-loss goals. To find out just how my training plans and support can help you through your weight-loss journey, speak to me soon. We can discuss your needs, goals and expectations. Together we can prepare today for a healthier and more active tomorrow.

5. The Best Exercises to Lose Weight​

Throughout our discussion, we have reiterated the importance of having a bespoke fitness plan that is adjusted regularly to help you lose weight. What we have not discussed are some of the best exercises that help you lose weight. Yes – you guessed it – here are some of the exercises that you should be incorporating into your routine to facilitate weight loss:

6. How to keep up your Weight Loss Motivation​

One of the biggest obstacles when trying to lose weight is not the exercises themselves, but one of the biggest hurdles to navigate: ourselves. We are more than capable of turning up to training and sticking to meal plans – with some hiccups along the way. After all, we are human and not robots. However, we can quickly become demotivated as our journey progresses. Demotivation may materialise from:

Some people do not lose weight fast, they take time to make small progressions. On other occasions, such as injuries, we may even gain weight. However, we should realise that healthily losing weight takes time and should not be rushed. There may be bumps along the road, but these will not come in the way of the end goal.

You also need to recognise that you are not in a race with anyone else – you will achieve your goals when you stick to your routine. At this time, it is vital to think back to the start of this page where we discussed the reasons you are losing weight. Remembering why you are trying to lose weight may help you get back on track. What’s your “why”?

Aside from setbacks and injury, other things can occur which can be demotivating. These include but are not limited to boredom with training and food, burnout and not recognising landmark achievements. It is important to switch up your meals and your routine to keep you engaged and motivated. A personal trainer can do this for you effectively, and they will also be able to help you avoid burnout – so your weight loss results do not stagnate.

Unlike Uber and Amazon deliveries, our download culture has not come up with a way to lose weight so quickly. It takes dedication, commitment and hard work. However, with the support of a qualified personal trainer, the correct knowledge and a bespoke training plan, it is more than possible.

What my clients say about me

If you are a client and would like to leave a Google review please click on the write a review link below. I love getting positive feedback from my clients!
I'm really pleased I found Sam. My core (and whole body) is much stronger already ..... all through a variety of simple but challenging exercises that keep it fun. She really knows her stuff! Highly recommend!
Simon Walsh
Simon W.
Sam is brilliant! She has been my PT for about 6 months. The results have been amazing and helped change my lifestyle for the better, through Sams extensive knowledge of fitness and nutrition.I couldn’t recommend Sam more highly !!!
Matty Ross
Matty R.
Sam is very friendly and knowledgeable and a great PT. I’ve worked with her on Gravity, via Zoom and using TRX. She explains clearly and is encouraging me to improve my whole outlook. I look forward to my sessions each week and feel and see the results. I am so much stronger now. Can’t recommend highly enough!!
katja osgood
katja O.
I’ve been working with Sam as a personal trainers since 2018 after an accident for recovery and getting back to fitness, within 6 months I was back to fit and ready for the ski season! At the start of the first lockdown I started doing her Zoom group training as well as one to one training. Most recently we’ve been doing outside TRX sessions as well as the Zoom sessions. I have to say, the Zoom sessions work very well! Sam is super positive and so fun to work with, she also has a deep knowledge of biomechanics. She’s TRX trained her knowledge of the hundreds of TRX exercises is incredible. She is also incredibly knowledgable in Pilates, and how the body best responds, if you have issues or problems she has a good idea how to fix them!
Jack Clayton
Jack C.
I’ve only done three sessions with Sam but I can already feel The difference in my core. It’s great the time flies past and you get to reach parts of your body that are difficult with other forms of exercise, highly recommend
kathryn faulkner
kathryn F.
Sam's a great personal trainer - very knowledgeable, motivational and upbeat. We've been training outside using TRX, which has been great way to keep fit and stay safe during the pandemic.
Jen Ball
Jen B.
I have had personal training from Samantha for almost a years, and since lockdown began in March this has been via online Zoom video calls. It has been a great experience and my health has really improved a lot. Every session is perfectly designed for my fitness needs; improving my flexibility immensely and helping me lose almost 20kg so far this year. As someone on the autism spectrum I find the one-to-one interaction on Zoom very effective as I don't feel the pressure of trying to keep up with a group, or trying to make sense of a noisy and chaotic gym space. Samantha is an absolute professional, good at motivating me and helping me make the most of each session.
Christopher Hopper
Christopher H.
Sam has helped me achieve good results since I started training with her to improve my general fitness and upper body strength. She's an innovative, motivating and good humoured personal trainer and I've worked with her at a gym and remotely at home over a video call. Sam makes working out fun (despite making me work very hard!) and I look forward to our sessions. I have recommended Sam to my friends and family and will continue to do so.
Kaisa P
Kaisa P
Sam is a great trainer , having empathy will all fitness levels in a class making sure that everybody gets the help and encouragement they need. Sam focuses on technique to keep all safe and working hard, no short cuts, unless you want to! I would recommend her classes and her nutrition advice to anybody who wants to make a positive difference in their health and fitness.
Chris GW
Chris G.
Sam is an excellent trainer, and for me especially a gravity guru. She is also an amazing guide for your personal fitness journey, whether you simply need a fun motivator to push you to your limits, or if, like me, you are dealing with anxiety that happens to be triggered by some sports. Sam is so supportive, nudges and drives me were possible, and also knows when to let go and try something different. You couldn't be in better hands.
Carolin Esser-Miles
Carolin E.
Sam’s a friendly and very knowledgeable trainer helping me overcome long term mobility issues and offering some hope for a more pain free future. Can’t recommend her enough.
Steve Rich
Steve R.
I started Gravity classes with Sam in September and I love them! Sam’s super knowledge means that we rarely do the same exercise twice, keeping the classes challenging and varied. Sam is great with people and quickly understands her clients levels of ability therefore knows when to challenge or support. I feel stronger with every session!
Donna Ramus
Donna R.
Sam has helped me build strength in my glutes and core which has helped to stabilise my pelvis. I was really impressed by her approach to diagnosing my weak areas and since working with Sam I haven’t required my monthly chiropractic appointment! I feel so much stronger and genuinely look forward to my sessions with her. I’m pushed to my limits each time and have fun at the same time. I cant speak more highly of her.
Kathryn Wares
Kathryn W.
Wonderful Trainer and person !!! Since I am with Sam my back has improved a lot. No need for doctors anymore.She is very thoughtful in her training classes.I highly recommend her, no doubt!!
Sandra Beadle
Sandra B.
I've trained with Sam since developing a back injury a few years ago and she also helped me recover after breaking my collar bone skiing. I'm now stronger than I was before both injuries. Sam's sessions are tailored, tough and lots of fun.
Wendy Kilminster
Wendy K.
Sam is a brilliant PT, making every gym session fun and varied. I’ve always struggled to stick to a regular gym routine in the past but working with Sam has really helped with my motivation and attitude towards exercise. I’m much fitter than I have ever been before thanks to Sam’s training. Would definitely recommend.
James Everton
James E.
Sam is not just an amazing personal trainer : she is a real life changer!She is extremely knowledgeable and carefully plans each session according to my specific needs. She pushes me beyond my limits while keeping me fully engaged and smiling! As a result, I have never been so stronger and fitter - both physically and mentally - Can’t really recommend her highly enough!
Marie Christine
Marie C.
Sam is the perfect gravity coach for my style.Very acurate very clear and a good sence of humor.Paul
Live Strategy
Live S.
Sam is amazing. Having developed a well rounded body after years of eating and drinking, Sam was recommended to me.The difference she’s mad is unreal. Each session is different so I never get board, despite the diet being the same, I’ve lost two stone and ran the London marathon in just over four hours.
Andy C
Andy C
Sam is a fantastic personal trainer! I highly recommend her for anyone looking for a PT in Winchester or even further afield.
Ben Sisson
Ben S.
Having never used a gravity trainer before I was very pleased to receive very clear and concise instructions as Samantha took me through an exercise routine. She gauged my level of fitness (or lack of it) perfectly and the hour sped by. She gave very good advice on my posture and how to improve it with a simple exercise.
Ann Crane
Ann C.
Sam does a great job of coaching technique whilst pushing you sufficiently so you feel like you’ve had a good work out, very friendly and good with people.
Richard Lane
Richard L.
Sam is a great motivator both through words of encouragement and explanation as well as physically making sure we use the equipment in the right way and are positioning our bodies in the right way. She is always cheerful and always gives a varied routine each week
John Kimmance
John K.
Sam was a great pt, was incredible at helping me with my hip problems. Would really recommend her to anybody, so sad I’m to far away to see her at the moment.
Charlotte Robins
Charlotte R.
Sam is very friendly and knowledgeable and a great PT. Can't recommend highly enough!!
Andrew Malem
Andrew M.
Jacqueline Dramby
Jacqueline D.
Sam is a fantastic trainer - really knows her stuff, happy to explain everything, and has taken the time to really understand my needs. Most importantly, I am seeing the results I had hoped for. If you need a trainer, go for Sam!
James Harrap
James H.
Samantha Crane Personal Training is rated 5 out of 5. Based on 27 reviews.
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