Head of SPC Men Tom Austin gives you the simplest tips we have found through experience at SPC to be the most effective.
The video above helps you understand how to calculate your calorie and nutrition goals! Please note, this is advice that we have seen work at SPC. Please speak to a dietician for specific nutritional advice related to yourself.
Get more and better quality sleep
Bad sleep is probably the most difficult habit to shake and can easily have the biggest effect on weight loss. The more you sleep, the more likely you are to produce the hormones you need to help lose fat. Not sleeping enough will alter glucose sensitivity, elevate your cortisol, screw up your metabolism, and throw your hormones all out of whack. Regardless of how well you’re eating and hard you’re exercising, you could be working against yourself. By quality sleep we mean 7-9 hours of uninterrupted sleep in a dark, cool room with ZERO distractions. Ditch the phone, block the windows, and kick out the dog. Go to your dark place and watch your performance take off.
Set Realistic Goals
We suggest you pick behavioural goals over outcome goals. For example, “I’m going to prepare 4 meals to eat for the next day each night.” This is a behavioural goal. It’s something that you have control over. By having the foods prepared ahead of time you are more likely to succeed in sticking to your clean eating. An example of a bad goal might be, “I’m going to eat clean for the rest of the week.” This seems logical and ambitious, but if something comes up and you don’t have access to any clean food, then you will immediately fail.
Eat More Protein
Yep, we want you to eat more often. You need way more protein than you’re likely eating. Most people think that they should be eating less to “starve” the fat off. That’s not always true. Protein is harder to process than carbs or fat, therefore your body has to burn more calories to metabolize it. Also, eating more protein will help you gain and keep more muscle mass, which will result in your body burning more calories at rest. That’s exactly what you want.
Eat More Fruits and Veggies
You have to get nutrients from somewhere and what better way then to consume more wholefood sources. Always try to get your vitamins and minerals from food sources, then use supplements where necessary. They also serve as great alternatives if you are looking to reduce your carb intake and still pack a lot of volume into each meal. Some examples of low carb veggies include all leafy greens (spinach, kale, collards), tomatoes, peppers, onions, garlic, cucumber, avocado, etc. Remember to ease in. Don’t immediately eliminate everything at once. Slowly taper down your processed carb intake so you’re less likely to burn out. Try to limit high carb veggies and fruits for after exercise only.
Limit Processed Foods
All too often we speak to clients who claim that their food intake is not the reason or their weight gain. How could it – they eat so little? The frustrating thing is they may be right in terms of sheer volume of food, but the small processed snacks that crop up multiple times per day are incredibly calorific. Highly processed, highly palatable foods are all too tempting and often come with a high caloric intake. Making it easy to overeat and gain weight. Gradually start to reduce your intake or track your intake and control your calories or you’ll never lose those extra pounds.
Control Your Stress
If you run around strung out with your cortisol levels through the roof you might also be carrying around excess body fat, especially around your waistline. How does high stress keep you fat? Cortisol stimulates your fat and carbohydrate metabolism, creating a surge of energy in your body. While this process is essential for survival situations, it also increases your appetite. Elevated cortisol levels can cause cravings for sweet, fatty and salty foods. Therefore you have to find ways to calm yourself. Smart training, meditation, self-reflection, going for a walk are just a few ideas. When was the last time you went for a walk and completely unplugged from the world? No mobile phone, no distractions, just you and your thoughts. The answer is likely not often enough and it could be a critical component in long term sustainable weight loss.
Prepare Your Food In Advance
Eating the food is the easy part, sitting down and planning and preparing your food for 2-3 hours once a week is the hard part. Not planning in advance will likely increase your chances of failing. If you have gone to the trouble of setting aside clear goals for yourself then make the time to prioritise the one thing that will get you where you want to be. You won’t learn it all in one week, but over time you’ll find a routine that fits your lifestyle and habits and that will support your progress. Start simple, batch cook meal options for the whole week and go from there.
Be Patient, Be Tenacious
Nothing happens over-night. Time is the only thing standing between you and your goals. If you make a mistake; skip a meal, break your diet, miss a training day, don’t beat yourself up. Don’t chase perfection, it doesn’t exist. Be resolute and hold firm to your goals. THEY WILL COME. You just have to be aware that Rome wasn’t built in a day.
To really focus on your goals and work on a programme that will get you the results you want, check out our personal training at SPC