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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.
Strength and conditioning done today!
Total burn is little higher than shown but can't wear my Fitbit for the pad work and sparring so it'll do! 😁🥊
This is my first post on here but hoping to use the app to keep track of my progress!
I'm on week 2 of a cut, small cal deficit for 12 weeks.
My macro are split 20:40:40 with a focus on hitting my protein.
I go to a Muay Thai gym so my workouts are as follows:
Strength and condition...
Hi guys! These last 3 days were very difficult for me because of personal problems. Now I am much more motivated sooo tomorrow I will start doing my exercise. My routine will be:
-25 minutes of cardio HIIT
- 15 minutes more or less of lift weight routine
I will tell you my experience about how is ...
Trying weights again!
Hi there! Here are my other important goals:
- Not eating too much at weekend, try to like healthy food
-Not eating too much in general, although it is healthy food
- Do lift weights
Here we start! I’m Hannah I’m 18 years old and today, I’m 72kg. Mi goal is to achieve 66kg in at least 2 months, I will post my foods and sport. Hope you like it!
super happy with how things are going. It’s taken several years and a lot of tools, but going from 310 to 190 is a feat in itself and I’m still not done.
I hoping this will help keep me more accountable. I’m tired off falling off the wagon. Something needs to be done. I’ve done this before and I am damn sure I can do it again.
Starting Jan 5
Time to get the caboose in shape
I’ve been slacking with my heath for over a year now. Excited to get back on track.
3 months fat loss #transformation #kinobody
"Without sounding too dramatic about it, the whole process at U.P. has changed my life. Now I have so much more vitality; I want to get up and go out."
Nick walked into Ultimate Performance Mayfair weighing 125kg - all the warning lights for his health were flashing red.
"I had been in a pre...
20lbs down so far #weightloss #beforeandafter
One year transformation