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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.
Fellow Fitness Questers, forgive me for I have sinned. We had a pretty wicked ice storm come through and I used it as an excuse to not exercise, even though I have the means to do it all from the comfort of my own home. Ok, Back on the horse I go.
Warm Up: 10 Squatbenders, 20 rowers, 10 pullups, 20...
Day 1: 1800 calories a day (A month of maintenance calories to start slow)
2.5lb off this week.
Slow and steady I guess but a tad disappointed
I am so excited to be sore tomorrow morning!!!! Hardest workout yet and I feel freaking amazing!!!!!!!!!!!
It's my least favorite day of the week again; arm day. Wish me luck!
Going to the beach tomorrow (I live in Florida) it's 75+ degrees. I didn't have a bikini that fit so I went out and bought one. Now I'm regretting it because I'm disgusted when I look at myself :(
Going to let my Saturdays be diagnostic da you for APFT, hoping to eventually hit that 300 this year.
59/77 push-ups in 2 minutes
59/82 sit-ups in 2 minutes
2 mile: stupid cold outside, so I treadmilled it. 14:40/13:18.
Lost mass 1kg :(