Lose Weight the Healthy 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
Nutrition Weight Loss Tips
- Eat mindfully - I once worked with a slim, wise doctor whose mantra was “if it’s not something you’d eat with a knife and fork, don’t eat it!” Enjoy and savour your meals, chewing slowly to help the digestion process. Eating well at mealtimes will stop any mindless snacking of junk in between. Remember to read food labels; if you can’t pronounce the ingredient or would need to look it up to draw it, think carefully! If portion size is an issue try to buy things ready portioned or have scoops and spoons to measure portions easily.
- Drink wisely - WATER GOAL: 3 litres per day (or until your urine is clear). Your body craves food when it’s thirsty as most of your water intake is from food. So more water equals less snacking. It also increases your metabolism. Increasing water intake by 1.5 litres per day should increase daily calorie burn by about 200 calories. Replace sugary, fizzy drinks with sparkling water. Alcoholic drinks are high in calories and can sap you of energy. Reducing them means you can often exercise better, and of course, means you intake fewer calories. The good guys? Green tea increases metabolism. Herbal teas such as rooibos and infusions like ginger, mint, lime, lemon, orange add nutrients without calories.
- Eat fresh foods - by remembering to fill at least half your plate with colourful vegetables and have a portion of protein. Eating fresh foods gives you the energy you need to tackle life and workouts full on, to feel fuller and more satisfied and ultimately lose more weight. Vegetables can also make tasty snacks. Sugar snap peas, baby carrots and radishes, all make ideal snack food.
- Make it easy - by clearing your cupboards and not stocking processed junk food that doesn’t nourish you and leads to higher calorie intake, you avoid the temptation. Try to reduce the number of items that you store which are high in sugar. Organise your cupboards, fridge and freezer, so you are tempted by and drawn to good choices. Banning yourself from foods may increase your cravings for them, so have a strategy for this - crunchy sugar snap peas at the ready instead of crisps for example. But remember, no food is “bad”, and occasional consumption of anything you crave is perfectly fine when done in moderation.
- Know your weakness - everyone has one: chocolate, cheese, crisps, nuts, wine, beer, cake, Chinese takeaway? Think through how you can succumb less or make healthier versions that will satisfy the craving. The weekend: Stay consistent: You’re winning at your new lifestyle! Don’t be tempted into old habits at the end of the week or during holidays. Researchers have concluded we eat more on Fridays and Saturdays than at any other time of the week. Don't undo all your good work, stick with your new habits every day.
- Measure and record - Oil is a calorie heavyweight, so take care when cooking. Vegetable oil contains about 120kcal per tablespoon - and that includes healthier oils such as olive oil. Measure cooking oil instead of pouring it from a container, or use a spray bottle, as this will help you to use less. Keep a food diary for a week or two or use an app like myfitnesspal or join Weight Watchers, this will help you see the patterns and problem areas so you can make changes. It will also help you stay accountable and give you information to share with your trainer.
Exercising Weight Loss Tips
- Make a plan - having a workout routine in your diary will encourage you to stick to your goal. It also lets you spot improvements which lead to an increase in motivation. Studies show that people who’ve lost weight and kept it off typically do 60 to 90 minutes of physical activity most days of the week while not overeating. ‘I’m too tired’? It’s not unusual to feel drained at the end of the day, but exercise will help you overcome your tiredness and make you feel more energetic. With time, an exercise regime will build your stamina, reducing feelings of lethargy.
- Go bespoke - Bespoke workout routines made by professional trainers are more beneficial because they have acquired knowledge on how to help people lose weight safely. Your body adapts quickly to a new exercise programme and learns to produce the same effort while burning fewer calories. You may need to step it up. Try something new. Try different activities to work other muscles. Not only will change keep you motivated, but new exercises will also force your body to work harder than it’s used to. Muscles are very good at burning calories. Regular muscle-strengthening activities, including heavy gardening and weightlifting, will give your weight loss a boost.
- Diversify your plan - doing the same exercises and routines each week may cause you to lose motivation and interest in exercising. So it’s essential to change things up every now and again to keep yourself engaged and on track. This also lets you adjust exercises in line with your progression! As your weight decreases your body burns fewer calories. So you need to adapt to ensure that the equation remains in your favour.
Other Weight Loss Tips
- Weight loss is better together - why not consider starting your journey with a close friend or family member who also wants to lose weight? Working out together can help increase your accountability to exercise and increase motivation.
- Value Sleep - getting enough sleep can help you lose weight. It reinvigorates you and gives you more energy to tackle workouts and burn more calories. People sleep less take in more calories than those who do, as they are awake longer and have more opportunities to eat. Too little sleep also disrupts the balance of key hormones that control appetite. Research has found a link between how much people sleep and how much they weigh.
- Lifestyle changes - consider small changes that help you stay active throughout the day. Taking the stairs instead of the lift and walking more are some common examples. Over time, these smaller changes can make a huge difference. Can you get a walk at lunchtime? Can you have an active commute? Can you do squats while the kettle boils? Think of every easy way you can to move more and sit less.
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:
- High protein diets make us feel full - protein is known to increase two hormones known as PYY and GLP-1. These hormones make us feel full and satisfied. Therefore, a high protein diet can prevent us from binge eating and overindulging on food that we do not really need. This is even more likely because a high protein diet can also reduce our ghrelin levels. Ghrelin is a hormone that makes us feel hungry.
- High protein diets increase our metabolic rate - a high protein diet may also contribute to an increased number of burned calories. Studies have shown that after eating a high protein meal, our bodies will burn calories at a significantly increased rate in the following hours after consumption.
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.
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5. The Best Exercises to Lose Weight
- Interval training - when playing team sports there is a “stop-start” nature that you can replicate with interval training. Studies have shown it is a great way to increase your metabolism for 24 hours. Classes such as spin or indoor cycling are a great example. Rowing machines lend themselves to intervals really well. Boxing is a great calorie burner, and padwork is done in short interval bursts. Get your sweat on with some functional training with Battleropes or Kettlebell Swings. These exercises let you work on your muscular strength as well as your muscular endurance. To learn the correct technique, speak to your personal trainer for a demonstration.
- Skipping rope - there is a reason that trim boxers with super-low percentages of body fat are always using their skipping rope. Skipping burns an insane number of calories per minute compared to other exercises and is an excellent addition to your workout routine. It’s often quoted that 10 minutes of skipping is worth 40 minutes of jogging. Various plyometric exercises like jumping jacks, agility ladder jumping or box jumping will also do the trick if your joints can tolerate high impact.
- Body weight exercises - earlier we mentioned the importance of incorporating strength-based exercises as well as cardiovascular and high-octane exercises into your routine. Bodyweight exercises help you achieve this without the need for sophisticated equipment. Therefore, even if you cannot make it to the gym, you can still do strength-enhancing exercises at home. These may include: Squats – arguably the king of exercises, the squat is great for helping you lose weight. This is because squats are a compound movement that engages more than one set of joints. This means lots of muscles are involved when doing squats and you burn more calories. Squats can be adapted to different experience and ability levels too! Burpees – feel the burn by adding burpees into your routine. Doing this exercise engages your legs, chest, arms and your core to give you a full-body workout with amazing benefits. The good thing about burpees is that they require no equipment to complete.
6. How to keep up your Weight Loss Motivation
- Slow progress
- Becoming bored with your training routine
- Becoming bored with your diet
- Denying yourself treats
- Injuries
- Not recognising and celebrating your achievements
- Burnout
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.
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