Personal Trainer Sally Kingston On Personal Nutrition and Weight Loss

Losing weight can be mentally taxing and confusing without the right advice. Many who come to 3D Health Club initially do so in order to lose weight, but this isn’t always necessary. Your actual weight doesn’t determine how healthy you are, and there are multiple other reasons to join a gym.

However, if this is a genuine goal, you need to be given the correct advice.

So, we asked our newest PT Sally Kingston for her personal nutrition advice for you!

“Obviously, the best way to lose weight with your nutrition and diet is to eat fewer calories. Crash diets don’t work long term, and your health and wellbeing regime should be achievable and palatable. You shouldn’t have to stop eating what you like to eat, just do it in moderation as part of a more balanced diet. It has to be a reasonable deficit that helps to lose weight at a steady rate.

Take the time to see what amount of calories your body maintains its weight at, then figure out what that deficit would be and monitor how your body reacts. For example, you could lower it by 200 calories for a week and see if your weight on the same conditions has lowered and adjusting accordingly.

The system should work for you. I, personally, am not in the habit of counting my daily macronutrients and caloric intake because I like to be more intuitive with my eating and listen to what my body needs. That being said, every month I check for a week to calculate my average intake.

In order to lose weight, we do have to be conscious of what we eat but that doesn’t mean counting calories. People can try eating when only truly hungry and maybe removing a snack from your usually plan or replacing highly dense calorie food with less calorie dense food such as ice cream with fruit. Or increasing vegetable amount in meals and decreasing carbohydrate amount for example less rice more broccoli.

Regardless, you do need to be in a deficit, and this ties in to the five main principles of fat loss.

  1. Calorie deficit

  2. To lose fat and maintain muscle, sufficient protein intake 2g per kg or 1g per cm height

  3. Resistance training with regular progression to stimulate muscles and minimise muscle atrophy during fat loss

  4. The ideal deficit size is 200 calories at first, then decreasing only when weight loss or fat loss stops and at a reasonable rate. Make little changes to your diet, or being in as little deficit as possible where your body still loses fat is most advised because it's important to not do it too fast.

  5. Think about the ideal amount of cardio. I would advise low intensity cardio with maybe one to two high intensity sessions per week . Cardio can decrease the size of a deficit you need to be in (and increase the amount of food) in order to lose weight efficiently.”

But ask yourself why exactly you want to lose weight. Is it worth trying to target a more performance specific goal or micro nutrient goals than start putting yourself in a deficit to reach a weight loss goal that won’t make you healthier, happier or perform exercise any better?"

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