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Do you want to lose weight? 

Updated: Jan 17, 2021

Waist Measurement

Did you answer yes?

Anyone can lose weight. All you have to do is stop eating (please don’t do that), yes you will lose weight, but the weight you lose will be muscle, fat, bone, water, and every other part of your body.

Realistically, what you really want to do is lose fat. The real goal for your weight loss journey should be to preserve as much muscle as possible, or possibly even gain some, all while losing as much fat as possible. Maybe that leads to weight loss on the scale, maybe not, it all depends on the individual. Either way, you’re going to have a much improved body composition and a healthier you.

Throw out the scales

A scale can’t tell you if your clothes fit better, it can’t tell you if your body fat percentage has changed, and it definitely won’t tell you if you’re looking any better. So many people are making great progress, but their scale tunnel vision blinds them from seeing it.

Instead of obsessing about the number on the scale, use other tools to measure progress - clothing is a great tool for measuring progress, if your clothes are looser, something good is happening.

If you need a number, measure and track inches lost. Your waist measurement is as good a tool as a number on the scale for measuring health. Measure your waist with a tape measure around your middle just above your hipbone.

Stop dieting. Eating healthy doesn't mean you have to forgo your favourite glass of wine or a piece of chocolate now and then. The key is moderation & variety. Eat the rainbow. Fill your diet with a wide range of fruits, vegetables, lean meats, and drink approx 2litres of water/day.

Calorie count/keep a food diary for a week - this will give you a great insight into where you may be going astray enabling you to adjust as necessary. There's no need to starve yourself - as a guide the average man needs 2500kcal per day, the average woman 2000. Aim for a couple of hundred under these and your on the way to a heathier you.


It doesn’t really matter what you are doing, keep moving! The target is 150mins of moderate activity a week; it could be aerobics, athletics, badminton, basketball, boxing, canoeing, cycling, cleaning, circuits, dancing, fencing, football, gardening, golf, gymnastics, handball, hockey, hiking, jogging, kettlebells, martial arts, netball, Pilates, rugby, rowing, spinning, skiing, swimming, squash, sex, tennis, table tennis, volleyball, wind surfing, walking, or yoga.

Pick an activity that YOU enjoy, exercise is not a punishment.

Never compare yourself to the person next to you.

Your progress is just that, yours. While comparison can be easy, the best thing you can do, is stay focused on your goal and avoid putting yourself up against someone else.


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