If you are just starting your fat loss journey, it can often seem overwhelming. However, as part of Cardiff Sports Nutrition new Whiteboard Fitness video series, we have decided to break down 10 simple tried and tested methods which will get you forming great new habits in no time. Give a warm welcome to Matthew as he shares his pro tips that anybody can use.
Hi, guys, and welcome to "Whiteboard Fitness". The summer is almost upon us and weight loss is the big thing. Today, we're gonna be talking simply about 10 simple tried and trusted rules of fat loss. Fat loss really isn't as hard as it sometimes sounds.
So, kicking it off at number one, calorie deficit.
It's as simple as that. It all boils down, the end of the day, to flow of dynamics, in calories in calories out. If you are burning more calories than you consume in a day, you will lose weight. So, if you are eating, let's say, 3,000 calories, you burn 3001 calories, in time, you will lose weight. There's a number of ways you can go about putting yourself into a calorie deficit. However, we will cover this later on in another video and probably within an article on the site.
Number two, increasing NEAT
NEAT stands for Non-Exercise Activity Thermogenesis. Simply put, this is just anything that you do throughout the day that consumes energy and burns calories outside of things like taking part in sport and doing anything in the gym. So this could be walking to work, getting off at the stop before yours and walking there, doing the extra distance. Using the stairs instead of the lift, walk into the kitchen, doing the hoovering, anything that requires energy. It sometimes underlooked NEAT, however, NEAT can help play a massive, massive, massive factor in losing weight. You could be consuming, you could be at the gym every day, doing an hour's cardio every day, but at the end of the day, if you're sat on your ass all day doing nothing, you probably not gonna be losing weight.
Number three, steps, having a goal step
Ten thousand is the big thing. Everyone with the Fitbit, they come in watches. Is it a special number? No. But it's a really good starting point. Getting a goal step kind of day, just at least hold yourself accountable. If you hit those steps, it gets you up. If you are on break at lunch at work, or anything like that, going out for a little walk just gives you something to go by.
Number four, keeping in the weights
Cardio is not the one when it comes to weight loss. You need to be doing weighted training, and in particular, lifting heavy. This is gonna put a lot of stress on your body, which is, therefore, gonna lead to greater calorie consumption, calorie burning, sorry.
Number five, simple swaps, probably the easiest of them all
Simple swaps, but what do I mean by simple swaps? It's cutting out sugar, using sweeteners, Stevia in your cup of tea, anything like this. Low-calorie condiments and sauces, it doesn't have to be calorie-free. Little things like using light mayonnaise, reduce sugar ketchup, all adds up to saving hundreds of calories at the end of the day.
Number six, eating more protein
Protein is key for not just muscle burning, but losing weight. There's a number of key benefits of increasing your protein intake. We'll cover this a little bit more in another video. But, for example, protein... My biggest reason for eating more protein is, when dieting in particular, is that it keeps you full. Protein is a lot harder... It's a key macronutrient and it's harder to digest for the body leading to feeling fuller for longer, you're unlikely to be snacking in between meals when you've had a good protein hit in your lunch.
Number seven, tracking calories and macros
How do you know if you're in a calorie deficit? If you don't know how much you're eating, you haven't got a clue if you're in a calorie deficit or not. There's a number of tools online, again, we'll talk about this in the future. But basically, if you have a calorie allotment, you can look at how many grams of protein, carbohydrates, and fats you're consuming. But again, we'll go into that detail, in another video.
Number eight, incorporating cardio
I know we've already said that cardio is not the one, however, it has its place. At the end of the day, cardio burns calories and burning calories is what's needed to lose weight. We always see it, it's like a, like a last, a last tool to use. We'd much rather get weight training in, reduce a bit of food, get your NEAT levels up. If we got all of them in place and you're still not losing weight, then we can look to incorporate cardio. And there's two forms of doing it. You can either do list cardio or HIIT cardio. But we'll leave that there and we'll talk about that in a future video.
Number nine, prepping meals
Prepping meals is key to weight loss. My biggest reason is to eliminate decision fatigue. If you have prepped your meals the week and you know what you're having in each meal, you're not waylaid into going out to the shop for lunch, going out for a meal. It really is key. It's not necessarily the certain foods that you're eating, it's just the fact that you got everything planned, everything prepped. It just gets rid of any temptation of going out for lunch when you've got your Tupperware meal there in front of you.
Ten, accountability, probably the biggest thing
Losing weight, at the end of the day, boils down to you. So you need to hold yourself accountable. It's you that wants to lose weight and it's you that gonna do it. So, don't let anything take you away from your goal. And that is it. And like I said, all of these will be explained individually in later videos, in later articles. So that is that. That is "Whiteboard Fitness" and we'll speak to you soon.