Sometimes my clients don't get the results that they're looking for. They have weight loss in mind and I know that I can help them achieve the goals they have. When it doesn't happen it's hugely disappointing for both them and me!
When this happens I always take time to reflect on what we've done up to this point and reassess what is going on.
Fitness levels increase with the training which is fantastic but when the goal is specifically to lose weight, my client is obviously not getting the results they want. I know my fitness protocols work. They're tried and tested and many other people that I've trained have had fantastic results using them.
There's only one thing that is stopping people losing weight. It's the same 'secret' thing that I tell my clients when we start training and aim for weight loss.
You may have heard of the 'energy equation':
energy in = energy out + change in body stores
Put simply, the differences between energy in and energy out result in changes in body stores. Be that increasing 'energy out' resulting in a reduction in body stores (fat) or too much 'energy in' resulting in an increase in body stores.
Now I could go into huge detail about this equation and the component parts of it, but I know that you're looking for the answer to that question.....
What is the #1 Secret way to lose weight?
Make sure the balance is in favour of energy out.
So first things first you have to figure out what you need to 'maintain' you're current weight. The simplest way to do this is take the amount you weight in lbs then multiple that by 14-16 to get your calorie intake per day. This figure takes into account the 4 things that will effect the 'energy out' part of the equation; your resting metabolic rate, the thermic effect of food, the thermic effect of activity and non-exercise activity thermogenesis.
Taking myself as an example, I currently weigh 160lbs so my maintenance range is 2,240 - 2,560. If i want to lose fat then I'd probably aim to have a calorie deficit of 20% taking that down to 1,792 - 2,048.
Note - this is going to give you a maintenance calorie estimate as all of those 4 things I mentioned will be different for everyone. But it's a start point!
The other thing to consider is specifically WHAT you are losing. In an ideal world you would be looking to lose fat only as you want to retain your healthy lean body mass but this is invariable difficult to do, especially without having a decent training plan that encourages you to do develop your strength work!
For women it's incredibly tough to lose fat. Sorry!
Ladies - in reality you could be looking at only 2lbs per month fat loss, even at the best of times. So it's not only important to keep an eye on the scales but also make sure you're tracking your body fat % as well. You may lose weight in general but this is going to come from other areas included within 'lean body mass'.
If you're not seeing changes in the numbers then you have to reassess your calorie intake and reduce it down until you're seeing the results YOU want.
So it all boils down to: tracking the calories, making sure the balance is right, strength training and getting things consistenly right to get the results you want.
Any questions or want some more detail on some of the stuff I've touched on? Then just drop me a mail: firstname.lastname@example.org