5 Steps to Get Started With Fat Loss

scales and tape measure

You caught sight of yourself in the mirror and thought oh god! Your doctor has told you to lose a few pounds. Your clothes are tight or don’t fit. You get out of breath walking upstairs or playing with your kids. 

You know that you need to lose weight, but it’s not the right time. 
You’re going on holiday next week.
You have a wedding to attend.
Your kids are on school holidays. 
Your work schedule is hectic …. 

Let me tell you that there is never a right time to start. You can keep putting it off if you like. But there will never be a perfect time, and it will just get harder, and the goal further out of reach. If you start today you will start to feel better in two weeks, you will start to see the changes in four weeks, and other people will notice in eight weeks. If you are consistent for six months you will be unrecognisable. If you don’t start, in six months you will be exactly where you are now, maybe even with more body fat to lose.  

Visual of weight loss timeline in 2 weeks to 6 months

Weight Loss Tips To Get Started 

Losing weight isn’t easy, but it doesn’t have to be complicated. The five tips below, are the first things that I put into place with all my clients when they are starting out on their fat loss journey. They are easy to implement but will go a long way to helping you to build habits that will set you up for successful weight loss, and subsequent maintenance. 

  1. Protein at every meal 
  2. Fill half your plate with veg or fruit 
  3. Add 15-minute walk everyday 
  4. Only snack on fruit/veg until you’ve had at least 6 portions
  5. Bedtime routine

Protein at Every Meal

Many people either do not know or understand the importance of protein, and it is not a priority in their diet. Protein includes meat, fish, eggs, milk, cheese, tofu, tempeh, and Quorn, and to a lesser extent beans, lentils, and other pulses. Protein can help you to maintain muscle mass while burning fat (with resistance training) and takes longer for your body to digest meaning that it will help you to feel fuller for longer. Aim to eat a portion of protein at every meal or increase the portion that you are currently having.

Examples:
Breakfast – Omelette with ham, onions, mushrooms, and tomato. 
Lunch – Chicken salad
Dinner – Salmon, new potatoes, and mixed vegetables 

Fruit and Vegetables 

We have all heard that eating 5-a-day fruit and vegetables is vital for our health and is recommended by the Government. Fruit and vegetables are an excellent source of fibre and add a large amount of food volume to your plate for minimal calories, this will help to keep you feeling full and increase the satisfaction of meals. Filling half your plate with fruit or vegetables, and prioritising protein on the other half will give you a good basis for losing fat while avoiding extreme hunger. 

Fifteen Minute Walk

Yes, we have all heard that we need 10,000 steps per day to be skinny and live forever! Well, it’s not quite true, but aiming to be more active is certainly a positive step for both health and fat loss. If I told all my clients when they start that they must hit 10,000 steps every day many of them would give up before they even started. If you already walk that much great, you can ignore this and carry on, but it is likely that you don’t and that your step tally is significantly less. In which case, adding in a 15 minute walk each day is a much more attainable target to get started with. You could walk the kids to school instead of driving, walk to work, to the local shops, or take a 15-minute stroll around the block during your lunch break. Most people, and yes even you, have time to fit in a short walk. 

Snack On Fruit and Vegetables 

Snacking can be one of the biggest problems for dieters, Snacking is a habit that is hard to break, and can quickly increase calorie intake over a day. A latte and a muffin mid-morning can easily be more than 500 calories, a mid-afternoon KitKat 209 calories, an evening bag of Doritos around 150 calories (if you stick to one 30g serving!). An easy to implement first step is that you only snack on fruit or vegetables. Ideally you will only snack on fruit or vegetables, but to be fair, to get you started let’s say you can only snack on fruit or veg until you have hit a minimum of 6 portions for the day. 

Bedtime Routine 

You may be looking at this one and wondering why I’m talking about bedtime in relation to fat loss. It is because your sleep habits are massively underrated when it comes to weight loss. If you are anything like me, if you are tired, you are hungry, and your ability to make sensible choices plummets. You need to do everything you can to avoid excess hunger when in a calorie deficit, and consistently getting a good night’s sleep will help you to stay on track. Now, if you currently get 4-5 hours it would be unreasonable of me to just say get 7-8. So instead, to get started just implement a routine that you can stick to.  Things to consider adding to your routine may include: 

  • A set bedtime that would allow 7-8 hours sleep
  • Turning your phone off at least an hour before bed
  • Stopping work at least an hour before bed
  • Ensure you have finished exercising 1-2 hours before bedtime
  • A camomile tea or milky drink
  • Reading 
  • Listening to an audio book, podcast, relaxing music

Create a routine that suits you and try and stick to it as much as you can to get the most benefit. 

Getting Started With Weight Loss

Remember this is five simple steps to get you started with fat loss. You need to build on these steps over the following weeks and months to keep you moving toward your goal. If you are interested in getting more useful information and tips about fat loss, follow me on Instagram. Or if you think that coaching could help you to achieve your goals send me a message for more information, or sign-up directly here

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