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Successful Weight Loss

Here’s something they don’t tell you, because it is so simple: If you are taking in more calories than you are exerting and using, then those calories will be stored as fat.

The way to reduce fat stores, slim down, and look amazing, is to create an energy imbalance. All this means is that you need to make sure you are consuming fewer calories than you are exerting. So, this requires adjustment to your diet, as well as a well-structured exercise routine.

Let’s take a hypothetical example to prove this point. To lose 500g of fat in a week you need to create a 3500 calorie deficit for the week. For example, in a practical context, this means eating 250 fewer calories than you need each day and burning off 250 more through exercise. This way you would create a calorie “credit” which, over the course of a week, would total 3500. In just 6 months this would result in a 10kg weight loss.

The first important step

It is worth spending some time figuring out how you have gained weight. Think about the eating and exercise habits of the past, then together we can come up with a weight loss strategy that will create new healthier habits, and which fit in with your lifestyle. For this, we recommend you use the 3 P approach.

P = Planning
It is no use just wishing or wanting to be slimmer. You actually have to plan how to go about this. This is important because it is a lot easier to begin something if we already have a concrete plan to handle it. When it comes to losing weight, having a plan makes it doable and practical. “If you fail to plan - you plan to fail.”

P = Persistence
Once you have a plan stick with it. Slipping up occasionally can happen, but what is important is that you do not let a stumble turn into a landslide. When we make a mistake, it is a great chance to reaffirm our commitment and realign ourselves with our vision for our life. The importance here is to keep going, one foot after the next.

P = Patience
This is why many people fail. They want instant results and quit when they don’t get them. If you want to be slimmer, healthier, and more confident, then you have to be in it for the long haul. Good habits, persistent effort and a good plan all require patience. It took months, if not years to gain the extra weight, and it may take just as long once we have replaced your old habits with new ones.

Frequently asked questions

Q. How fast should I lose weight?
A. Everyone wants to see instant results, but in our experience, slow and steady tends to win the slimming race. Weight loss of 200-500 grams per week is achievable for most people and more importantly sustainable over the long term.

Q. I’ve read that weighing myself isn’t the best indicator of fat loss?
A. This is true. As you gain lean mass (or muscle) the scales can go up, yet you may be losing fat and centimetres. Measuring body fat percentage is more meaningful, as are the circumference measurements of your waist, hips, and thighs. We will measure every 8 weeks for you at each assessment.

Q. How often should I eat?
A. Generally, there are two schools of thought on this question. Eating small meals every three hours will keep your metabolism speed up, and will help keep your blood sugar levels stable as well as eliminate any hunger you may experience in between regular meals. But, you mobilise fat more efficiently when your carbohydrate stores are used up, after 4-5 hours after eating. It all depends on what benefits you are after.

Q. What is BMR?
A. Basal Metabolic Rate is the number of calories needed to maintain normal body functions at rest, such as breathing, circulation and brain function.

Four simple tips that will help you lose weight today

1. Keep a record
People who keep a record of their food intake and daily exercise are more successful “losers” than those that don’t. You can record these in a word document, excel spreadsheet, or in a diary (we have diary’s available at Evolve) or on your smartphone. We strongly recommend you start yours today, as this way you can bring it in with you to your next assessment and we can easily make changes where required to accelerate your weight loss.

2. Check “nonhungry” eating
When you feel like eating check to see what kind of hunger you are experiencing. Is it “mouth” hunger when you fancy the taste or “emotional” hunger when you eat because you are bored, tired, lonely or upset, or is it genuine physical hunger? Remember, “if hunger is not the problem - eating is not the solution.”

3. Measure your progress
Setting goals and deadlines is always a good idea. We can assist you with this during your assessments and help make sure that they are realistic and achievable. With each assessment, we will also be checking for changes in your body fat, lean muscle mass, and hydration levels.

4. Police your portions
By reducing the amounts you eat you will save calories and still be able to enjoy your favourite meals. Resist up-sizing when eating out and when serving yourself at home, remember we do not usually need a lot of energy at night, when we are just lounging around watching TV or reading. A suggestion is to use a bread and butter plate for night meals and half fill with vegetables (peas, carrots, silverbeet, broccoli, cauliflower), and balance the meat quantities 50/50 with carbs (potatoes, pumpkin, kumara, rice, pasta, noodles).

If you follow these tips, you will be surprised at how quickly you make progress.