The sun is beginning to peek out. The days are getting longer, the temperature is beginning to creep up, and our attention is turning to summer…

That can mean holidays, the beach and wearing a lot fewer clothes!

If the idea of wearing a bikini, or just a pair of shorts by the pool is filling you with dread right now, relax. At AdMac Fitness our personal trainers can help you on your weight loss journey. We use tried and trusted methods to help our clients lose fat safely, effectively and without resorting to fads.

But what if you can’t enjoy our personal training services because you don’t live in east London?

Fear not… here’s a guide to help you achieve weight loss, just like so many of our clients…

Weight loss requires not just determination but also a well-structured plan to ensure success while safeguarding your health.

With summer on the horizon, many people want to lose weight to feel confident and healthy. However, the key lies not in crash diets or extreme measures but rather in a gradual and scientific approach to weight loss.

Before diving into the specifics of planning your weight loss journey, it's crucial to understand the science behind what’s going on, and how you want to achieve it. At its core, weight loss occurs when you consume fewer calories than you expend, creating a calorie deficit. This deficit prompts your body to utilise stored fat for energy, resulting in weight loss over time.

It means all diets rely on the same basic principle - they give you less energy than you require, so your body burns fat to make up for the shortfall.

The rate at which you lose weight can significantly impact your health and overall success.

Crash diets and rapid weight loss can lead to muscle loss, nutritional deficiencies, and metabolic slowdown, ultimately hindering long-term weight management. Therefore, adopting a gradual approach to weight loss is not only safer but also more sustainable in the long run.

Setting Realistic Weight Loss Goals

At AdMac Fitness one of the key messages we get across to our weight loss clients is the importance of effective goal setting.

One of the first steps in planning your weight loss journey is setting realistic and achievable goals. Aim for a target that is both challenging yet attainable, such as losing 1-2 pounds per week. This steady rate of weight loss is associated with better weight maintenance and a reduced risk of regaining lost weight.

Say you wanted to lose 20 pounds, you'll need to start your weight loss journey several weeks in advance. By breaking down your goal into smaller, manageable milestones, you can track your progress and stay motivated along the way.

Balanced Nutrition - Health and Weight Loss

Nutrition plays a pivotal role in any weight loss plan. Rather than resorting to fad diets or restrictive eating patterns, focus on consuming a balanced diet rich in whole foods such as fruits, vegetables, lean proteins, and whole grains.

These foods provide essential nutrients while keeping you feeling satisfied and energised throughout the day. They also don’t contribute huge calorie numbers, like cakes etc do.

Research has shown that diets high in protein can promote feelings of fullness and increase metabolism, aiding in weight loss. Additionally, incorporating plenty of fibre-rich foods can help regulate appetite and improve digestive health, further supporting your weight loss efforts.

Paying Attention to Your Choices

In today's fast-paced world, it's easy to consume meals on the go or while distracted by screens. However, practicing mindful eating can help you develop a healthier relationship with food and prevent overeating.

Pay attention to hunger cues, eat slowly, and savor each bite to fully appreciate the flavors and textures of your meals. Are you really hungry, or just thirsty? Is the choice you’re about to make a good one? Would a banana be a better option than a chocolate bar, for example?

Studies have demonstrated that mindful eating techniques, such as paying attention to portion sizes and avoiding emotional eating, can contribute to weight loss and weight maintenance over time. By cultivating mindfulness in your eating habits, you can make more informed food choices and enjoy a more balanced diet.

Engage in Regular Physical Activity

Of course a personal training business is going to suggest you exercise… but it’s important!

In addition to dietary changes, regular physical activity is essential for achieving and maintaining weight loss. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises to promote overall fitness and calorie expenditure.

Engaging in at least 150 minutes of moderate-intensity exercise per week, as recommended by health authorities, can help you reach your weight loss goals more effectively. Whether it's brisk walking, cycling, or swimming, find activities that you enjoy and incorporate them into your daily routine for long-term success.

By setting realistic goals, making informed food choices, and staying consistent with your exercise routine, you can achieve sustainable weight loss and improve your overall health and well-being. The journey to a healthier you is not a sprint but a marathon, so be patient, stay focused, and celebrate your successes along the way.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD