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So your goal is to lose weight, or more specifically to reduce body fat levels. This simple guide will present to you the no-nonsense rules of fat loss and show you how that Fitstream can help transform your body.
The fundamental rule to remember is that to lose weight your calorie input must be less than your calorie output, or to put it more simply eat fewer calories than you burn.
You have complete control over both these factors as calorie input is dictated by what food you eat and calorie output determined by your activity levels. These variables are more commonly referred to as diet and exercise.
This is the essence of how to lose weight at the most basic of levels. Here are some other rules that are worth remembering;
We don't set false expectations at Fitstream and we want people to use our service who are clear about what they want and what it's going to take to get there. Here are our thoughts on the right approach and mindset for fat loss;
This is the most crucial step. If you don't fix your diet then no amount of exercise will help. To burn fat your diet goals should be to;
In order to create a calorie deficit you need to know two things - how many calories you're currently consuming, and what your maintenance level of calories should be.
For beginners we'd recommend calorie tracking for a month or two. This is a great way to educate yourself on what to eat and to understand current intake. Over time you'll develop an instinct on how to self manage what you eat and how to make healthier choices. You'll find more information on calorie tracking and calculating your TDEE in our Beginner's Guide to Fat Loss article.
The next step of your fat loss plan is to exercise appropriately. Increasing your activity levels ups the amount of calories you use and helps speed fat loss whilst also building lean body mass (which in turn increases the amount of calories burned at rest!).
Avoid aimless exercise routines and choose a tried and tested plan from a professional fitness expert. Here are our tips on how best to exercise for fat loss;
Without adequate rest you risk overtraining and losing motivation. You need at least 7-8 hours of sleep a night for recovery and general health.
One of the key factors that you need to hit your weight loss gains is patience. Take pleasure in slow, measured progress as you inch your way closers to your goal. Too many people give up too soon but allow your plan time to work.
It's also useful to remember that studies have shown will power to be a finite resource so don't roll out too many lifestyle changes at any one time. Make regular healthier choices and establish them as healthy habits in a controlled manner.
Change happens slowly and incrementally and it can be difficult to miss. Capture your progress using the Fitstream health and fitness journal to stay motivated and see just how far you’ve come.
We believe in tracking metrics that really matter and reflect how your body is actually changing. With Fitstream you can record body measurements, take before and after photos, and write journal entries to document those personal experiments and discover just what works for you.
Roast beef, gravy, mashed potatoes
Water 32 oz
Row 500 meters
Full body KB workout!
⬇️ 0.4 lbs
Today was pretty good, food wise.
2 pork chops, black eyed peas, yum yum sauce
Water 17 oz
⬇️ 1.2 lbs
Super busy day at work and had to resort to what was available...
4 chicken strips, Swiss cheese slice, 1/2 tomato, 1/2 avocado
Med Sonic Dr Pepper
7 mozzarella sticks, marinara
Water 17 oz
500 meter row
25 Bent over rows
25 Box Jumps
25 Floor Wipers
25 Kettlebell Clean-and-Press
⬆️ 1.6 lbs
10/2 - 10/7
I haven’t done badly but I haven’t done great, either. I’ve gained a bit but I’m still in control. Tomorrow is another day and I’ll get back on track.
😍 so clean
Home workout, cables, push up and bear walks 🤙
Grilled chicken, Rao’s marinara, black eyed peas
Mac n cheese
Water 49 oz
⬇️ 0.6 lb
Gym: 20 lb KB
5 KB Chest Press
10 Single Leg Split Squats
15 KB bent over row
10 KB Chest Press
20 Single Leg Split Squats
30 KB bent over row
15 KB Chest Press
30 Single Leg Split Squats
Been about 2 months of healthy eating, fresh cooking + running