How to lose weight and keep it off.
One of the main reasons people join our bootcamps aside from boosting their fitness is to lose weight and tone up. Every day our trainers get asked for their best tips for losing weight and keeping it off, and we thought we’d share them with you as well. By using these tips, you can set yourself up for success and make some small changes before you join us on the camp.
Goals for weight loss can focus on outcomes or the process. An outcome goal might be to lose a certain amount of weight while a process goal is a necessary step to achieve your result. An example is to walk 30mins a day, aim to jog 2km without stopping, drink water at every meal, including three HIIT workouts in your week or limit sugars and junk food.
Processs goals are beneficial for weight loss as they focus on changing behaviours and habits that will then, in turn, aid your weight loss. Rather than a quick fix process goals will help you lose weight and keep it off in the future.
- Set specific goals
Rather than saying you want to exercise three times a week be specific what that exercise will be. Aim to walk 30mins before or after work each day. Once you can easily walk 30mins them push yourself to jog for three mins, walk for two during your 30mins and slowly build your fitness up.
- Make sure your goals are attainable.
If your schedule doesn’t allow you to spend an hour at the gym every day, then don’t put that pressure on yourself. Rather aim for twice during the week and add on extras over the weekends.
If a particular type of exercise is too difficult for you, such as running then running every day would not be an attainable goal to start with. Instead, break it down into smaller goals.
- Adapt your meals to suit your goals.
A brilliant way to make yourself conscious of your eating habits is to keep a food diary for a week and log everything you eat. Then you’ll become aware of small changes or substitutes you can make to reduce your calorie intake. If you drink fizzy drinks like coke, try substituting them for sparkling water, swap unhealthy snacks like a chocolate bar, crisps for fruit or a health bar.
Don’t drastically change your entire diet, instead make small changes that are easy to implement and reassess how it is going every fortnight.
- Join group workouts.
By working out with friends or in a group, people become accountable to each other. Group workouts are brilliant to get motivated, and we find our customers push hard when they train in a group setting. Also, it’s easier to stick to a routine if you are joining a group.
These are a few tips you can use you get your weight loss journey started. Then once you’re out on the Fitness Bootcamp, you’ll be surrounded by people taking time out of their normal routine to dedicate time to their health and fitness. There’s a very motivating atmosphere on the camp, and everyone encourages each other to stay on track. A brilliant bonus is you’ll make friends with a similar mindset and goals so you can keep each other motivated.