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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.
Later than planned, but just finished my upper-body workout.
Later than planned, but just finished my upperbody workout.
Soo... heavy leg session yesterday...
starting my workout routine today
has anyone tried the seven minute workout? I have three kids, one of whom is a toddler and one of my biggest excuses for not doing any toning is that I don’t have time, equipment or (subsequently) motivation. I tried this for the first time this week and I just completed day three. I’ve been doi...
Day 2 of 30 day shred done. Eating better today too.
Was able to do jumping jacks most of the way through. Only modified 1 time. Did pushups first time and second w a few breaks. Lunges and bicep curls were rough. Did better on side lunges.
Day 1: 30 day shred program
I fobbed. 5.2 miles. I took a different trail. Anyway, this is significant because the pace used to be my RUN pace. Today, I WALKED that pace! Through the woods! Up and down hills! And it’s also been probably a year since I have gone through that trail and I kept dreading it because it was SO diff...
beautiful 6-7 mike hike at Pocahontas today! Trying to get it in before the temp drops and we get more snow!
One day at a time
2.4 lbs from goal weight!!!!
This time last year, I was wearing XXL and XXXL tops. Now, I am wearing XL with this new shirt of mine being a Large. A Large!!! I can’t even believe it.
ok, all of the holidays are over. I went for a run. Unfortunately I had to take the 34lb two year old with me and push him in the stroller. Needless to say, it felt like I gained all my weight back and tried running at my newer pace. Feeling a little defeated, but at least I went!