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7 Steps To Healthy Weight Loss
The decision to make a positive change to your health and fitness can often be overwhelming, and sometimes it’s hard to even know where to start. Healthy weight loss requires a long-term approach and a complete lifestyle change. Here are seven easy steps to put you on track to living a better life.
Step one: Set Realistic Goals
Trying to lose a significant amount of weight in a short period can be very daunting and will more than likely leave you feeling like you’ve failed. It’s important to set long-term, realistic and gradual goals that can not only be achieved, but also maintained.
Step two: Reduce your calories
To achieve weight loss, you need to burn more calories than you consume. The best approach is to eat low-calorie, dense foods. This will allow you to feel “full” while reducing your overall energy intake. Certain fruits, vegetables and low-GI foods such as oats and legumes will help to keep you feeling full whilst also providing essential nutrients and fiber.
Step three: Ditch the scales
Body weight is a poor measure of body fat and an inaccurate way of tracking your progress. Measurements of skinfold, body circumferences and DEXA scans are a much more useful way to measure body composition and its changes.
Step four: Exercise
Australia’s physical activity guidelines recommend that adults try to participate in a minimum of 150 minutes of moderate intensity exercise each week. As a Jetts member you receive 24/7 access to every one of our 250+ clubs, so there’s always time to sneak in a quick workout!
Step five: Don’t skip the carbs!
Fad diets make claims that cutting carbohydrates is the key to successful weight loss. Carbohydrates are the body’s main source of fuel and are essential in order for our kidneys, brain and muscles (including the heart) to function properly. Not any carb will do however! It’s important to limit simple carbohydrates such as sugars, and incorporate healthy carbohydrates such as starch and fiber.
Step six: Protein = power
To minimise muscle deterioration during weight loss, enough protein needs to be eaten. Protein also helps to control your appetite and keep you feeling full. Some great sources of lean protein include: chicken or turkey breast, cottage cheese and kangaroo meat. If you're on the go, grab a BSc Hydroxyburn Pro Shake'n'Take available in club.
Step seven: Cut back the booze
Whilst it’s okay to enjoy alcohol in small quantities, it’s important to remember the amount of “empty calories” included in alcoholic beverages. A standard glass of wine (175ml) contains approximately 160 calories, whilst a shot of vodka has 72 calories before you add a sugar-laden soft drink (100-150 calories).
If you need more advice or weight loss tips why not have a chat to a personal trainer?