post

The 10 Best Ways To Lose Weight

HERE ARE THE 10 BEST WAYS TO HELP YOU LOSE WEIGHT

1. Work out how many calories you need per day to lose weight

Everybody burns a different amount of energy per day depending on their height, weight, age, gender and activity level. By getting a rough estimate on how many calories you will burn per day you will have a great starting point on what you should and shouldn’t be eating to help you lose weight. There are many calorie calculators online for you to find this out.

2. Create a routine

The best way to lose weight and to maintain a healthy weight is to create a routine of healthy eating. This way it becomes automatic and you break the bad habits of eating junk food. This is extremely difficult to do but once you can achieve this, you will get long term results! The same with gaining weight, losing weight happens over a period of time. This is down to your daily habits and routines which are either helping you gain weight or helping you lose weight. Once you can create a healthy routine the weight will fall off you and it will also allow you to maintain a healthy weight and a long lasting healthy lifestyle.

3. Be consistent

Consistency is key!! This is the most important factor in losing weight. You must stay consistent over a period of time to get great results. Unfortunately there is no magic formula or magic pill that can make you lose 3 stone over night. It takes time so you need to find a way that works for you that will help you stay consistent and to help you get the results you want! Dont believe the fad diets that will tell you that you can lose 2 stone in a week. To get any realistic results you should aim to be consistent over a 4/8/12 week period depending on how much you need to lose.

4. Exercise

Exercise will speed up your results! If you can be consistent with eating healthy and have a regular exercise routine over a period of time you will see faster results. Exercise also improves your mental state and you are far less likely to over indulge if you have ‘put in the work’ in your exercise routine. You will burn more calories with your exercise creating a greater daily calorie deficit that ultimately will help you burn fat faster!

5. Enjoy the foods you love

To stay consistent you must enjoy the food you love! If you enjoy the foods that you are eating it will allow you to be far more consistent and in the long run will help you lose far more weight. It will also prevent food cravings and prevent you from rebounding and eating 10x more than you should! Everything in moderation! If you use point one and you know how many calories you should be eating, you can fit in the foods that you love with the correct portions and still lose weight!

6. Get plenty of sleep

There are proven studies that sleep is related to wellness and weightloss. Lack of sleep increases the hunger hormones which is why when you have a restless night you can feel constantly hungry and it is extremely easy to pick up that sugary or savoury snack! Sleep is vital for your success and wellbeing. It also links to point number 8 where it can help you reduce your stress levels preventing you from comfort eating and piling on the pounds.

7. Use the MyFitnessPal App to track your calories

This is a fantastic app where you can scan your foods to see how many calories you are actually taking in per day. It helps you have a better understanding on your daily food intake and where you may be going wrong. We highly recommend MyFitnessPal!

8. Reduce stress

Similar to a lack of sleep an increase in stress increases your levels of cortisol. This is where comfort eating comes into play. When you are extremely stressed you are more likely to choose unhealthy options rather than the healthy option. To decrease stress you can exercise (win win!!) or try a form of meditation to stop you from overeating!

9. Understand portion control

Knowledge is power! The more you understand about portion control and what you need the more likely you are to be successful on your weight loss journey. Many many people misinterpret their portion sizes and can be consuming far too many calories than what they should be. Just take a look at the photo of the nuts below and you can see how easy it is to over consume!

If you want to learn more about portion control you can check our blog https://resultplan.com/understanding-portion-control-?/

10. Create a goal

You are far more likely to succeed if you set yourself a target and a goal. You can then track and improve as you move forward with your healthy eating. By having a plan you are more likely to stay on track, create a healthy routine and be consistent.

All of these factors will contribute to long term weight loss success and we really hope this helps you!

 

If you would like us to do a plan for you, we have several different calorie plans that can help!   

Apply the discount code NEW25 at the checkout for a huge saving of £25 off your taster plan. You can try our meals and see if we can help you. Hope this helps!

 

Do I need to exercise to lose weight?

Do I need to exercise to lose weight? 

To lose weight you need to expend more energy than you take in. We all have a different energy requirement depending on your age, height, weight & gender.

We all burn energy at a different rate depending on these factors. This is called your resting metabolic rate. You burn energy every day for normal bodily functions.

 Even if we sat in a chair all day even though it would be considerably less we would burn a certain amount of energy every day just to regulate our normal functions.

Again this will differ from person to person. For example a 25 year old male who is 6 ft tall and weighs 18 stone will burn considerably more than a 50 year old female who is 5 foot 1 and 10 stone even if they did the exact same activities throughout the day. The rate at which we expend energy and potentially lose weight are based on these personal factors.

So to answer this question the answer is NO… not necessarily. If you consume less than you have expended, exercise or not you can lose weight.

However saying this there are many issues regarding not exercising and why we really recommend an exercise routine whilst on a diet plan.

Number 1 it will allow you to eat more! Yay! The more you expend through exercise the more food you can eat and we all love eating right!? Also you are less likely to overconsume if you have burned 500 calories through a workout. Depending on the duration and intensity of the exercise it will determine how many calories you have expended and how much more you can eat.

So the first key benefit of exercise and being active is you will burn more energy throughout the day meaning your calorie deficit will be bigger which can potentially lead to faster results.

Screen Shot 2018-07-20 at 08.22.46 Screen Shot 2018-07-20 at 08.23.01

For example:

Paul consumes 1500 calories on his diet plan and burns 400calories exercising. This means his total energy intake is 1100kcal after minusing the exercise.  Say Paul needs 2500 calories per day to maintain his weight. Now with the reduced calorie intake and exercise combined Paul is on a calorie deficit/reduction of 1400 calories per day.  If Paul can stay consistent with his calorie controlled diet plan and exercise routine you can see how he can see very good weight loss results quite quickly.

A 1400 calorie reduction is an aggressive approach, we recommend a 500 – 1000kcal calorie reduction per day. This will keep the hunger pains away and your more likely to stay consistent over a longer period of time. Also if you go too aggressive with your calorie reduction your body will start burning your muscle for energy and you definately do not want that happening!

This is why we do not recommend seriously low calorie diets and why we have multiple plans so we can help create the best results  for you.

MealsBalsamic Chicken & AsparagusCreamy butter chicken & cous cous

The second factor in why we highly recommend daily exercise is that it has many health benefits which are not just related to weight loss.

Exercising reduces your risk of cardiovascular disease, Type 2 diabetes, strengthens your bones and muscles and also helps your mental health and mood.

It has been shown to reduce anxiety, depression and stress. These three factors can all lead to over eating and gaining weight. With exercise yes you burn more calories which can help the weight loss but also helps your mental state which ultimately allows you to create a healthy routine. It will also help you make healthier food choices after you have had a workout.

This is the main reason why we really recommend exercise as it has a domino effect with your eating habits and your lifestyle.

You can definately lose weight without exercise and just with a calorie controlled diet, however to increase your chances of success and to help create a healthy lifestyle we recommend doing some sort of exercise at least 3x per week.

Screen Shot 2018-07-20 at 08.33.13 Screen Shot 2018-07-20 at 08.33.56

You have to be consistent on your weight loss journey otherwise you will not see any long lasting results. We recommend finding an exercise class or some form of exercise that you enjoy and you know that you can fit into your daily routine. It may be as little as walking the dog 10 minutes longer or it may be finding a spin class at the local gym. The type of exercise you take part in is really dependant on the individual and what you enjoy and can be consistent with.

This is how people change their lives in losing weight and maintaining a healthy weight. Consistency is key!

So to help you on your fitness and weight loss journey…You can lose weight with only a calorie controlled diet and reducing your daily calorie intake. However to achieve faster results, to become healthier and to create a long lasting healthy routine exercise should be an essential part in your weekly routine.

If you need help on your weight loss journey we can help you with our calorie controlled diet plans. They range from 750 – 1750kcal plans and will be tailored to you when you take our nutritional assessment on our home page helping you get the best results possible. This will include breakfast, lunch, dinner and a snack per day.

We have a fantastic saving of £25 on our 1 week taster plan, so you can try our meals/plan to see if we can help you. Use the discount code Taster25 at checkout for this saving. Really hope we can help you lose weight and with the advice above you can create long lasting results.

Any help of further advice about our plans send us an email at admin@resultplan.com