4 Steps to Weight Loss

And 3 reasons you’re going about weight loss the wrong way.

Step #1 – Track your calories for weight loss.

Whenever I have a nutrition consult with a client about weight loss, this is the first thing I bring up.

The reason for this is because it works.  It’s as simple as that.

Anybody that properly tracks their calories starts their weight loss journey one step ahead.

Weight loss only happens if you’re burning of more calories than you’re putting into your body.

The simple equation for weight loss is below:

What you eat – what you burn = Weight loss or weight gain.

  • If you end up in the positive you will eventually gain weight.
  • If you end up in the negative you will eventually lose weight.

Your body burns of a certain number of calories each and every day.

This is just for you to lay around all day and do nothing.

We call this your BMR, or basal metabolic rate.

Weight loss is largely dependent on how high your BMR is.

However, we still have to go one step further.

Next we have to factor in exercise.

The easiest way to do this is to go by the number of hours you work out each week.  We call this your lifestyle factor, or exercise factor.

  • 1-3 hours of exercise per week = 1.2
  • 4-6 hours of exercise per week = 1.35
  • 6+ hours of exercise per week = 1.5

We take these factors and multiply it by your BMR depending on how active you are.

You can find a BMR calculator pretty much anywhere online.

  • So let’s say your BMR is 1,500 calories and you work out 5 hours per week.
  • We would take 1,500 and multiply it by 1.35 to get 2,025 calories.
  • This should be the amount of calories you need to eat to maintain your weight.

2,025 is for weight maintenance, not weight loss.

Now the magic number is 3,500 calories.

This is equal to one pound of fat.  We need to hit negative 3,500 calories for a weight loss of one pound.

Generally we spread these 3,500 calories over 7 days which comes out to 500 calories per day.

We then take out this 500 calories from what you burn.

2,025 – 500 = 1,525.

If you eat 1,525 calories and you burn 2,025 = -500 for the day.

If you multiply that -500 by 7 days you get -3,500 calories for the week.  This will result, mathematically, in one pound of weight loss.

Step #2 – Eat more vegetables.

If you eat more vegetables you will drastically cut down your overall calorie intake.

This happens for two reasons:

  1. Vegetables are very low in calories.
  2. They also contain a lot of fiber and water which will fill you up and keep you from getting hungry.

Not to mention that vegetables are chalked full of vitamins and minerals to make sure your body is working the way you’re supposed to.

You should add vegetables to most, if not all, of your meals.  If your body is working properly and you’re feeding it the right amount of nutrients, then weight loss will be easier than you think.

Step #3 – Eat protein with every meal to help with weight loss and lean muscle gain.

You always hear about it.  More protein, more protein, more protein.

Protein alone won’t get you the weight loss you need, but it will help.

Protein not only fills you up, but it takes more energy for the body to process it.

This means that if you eat protein, your body will burn a certain number of calories just trying to break it down.  That rate is almost two times as much as carbohydrates or fat.

Protein also provides your body with the building blocks for building lean muscle, which are amino acids.

If you’re working out, you’re going to be breaking down muscle fibers.  You need protein to help aide in the recovery of your muscles.  The more muscle you have on the body, the higher your metabolism will be.  The higher the metabolism, the better your weight loss will be.

Some high protein food sources:

  • Lean meats (chicken breast, lean ground turkey, lean ground beef, bison)
  • Seafood (salmon, tuna, shrimp)
  • Dairy (cottage cheese, Greek yogurt)
  • Nuts and seeds (almonds, pistachios, peanut butter, flax seeds)
  • Protein powders
  • Edamame

Step #4 – Remove any calories that you consume from drinks.

This is an absolute must for everyone.  Calories from drinks are a huge factor in weight loss.  If you’re sitting there and drinking:

  • Sweet tea
  • Sodas
  • Fruit juices

All of these contain calories, and lots of them.

Try removing, or at least reducing, the amount of drinks you intake that contain calories.

Opt for drinks that are zero calories to help your weight loss.

But you should understand that even drinks that are sugar free and zero calories have a negative effect on you if they’re artificially sweetened.

Research shows that people who drink diet sodas versus regular sodas put on the same amount of weight.

This happens because your body expects nutrients but doesn’t get any.  In return, your body will cause you to have hunger cravings.

So you may end up eating more food every time you consume these zero calorie drinks that are artificially sweetened.

Reason #1 – You think weight loss from cardio is best.

Weight loss that comes solely from cardio exercise may be the worst type of weight loss possible.

If you only use cardio as a weight loss tool, then you’ll end up losing a lot of muscle mass in the process.

Muscle mass is the only thing that really burns calories, even when you’re at rest.

So why would you want to get rid of that?

Cardio is a great addition if you’re looking to lose weight, but it shouldn’t be the only thing you’re doing.

When you lose weight from cardio, the weight loss comes from about 50% fat and 50% muscle.

Now when you lift weights and perform cardio as part of your weight loss regimen, the weight that you lose is mostly fat.

When you lose weight you will lose some muscle mass, it’s just how the body works.  But what you want to do is minimize the amount of weight loss from your muscle stores.

The best way to go about this is to perform higher intensity cardio versus the hour long runs every day.  Moderation is key with cardio.  A couple of days of higher intensity cardio, and a couple of days of longer steady-state cardio should do the trick.

Reason #2 – You’re not being consistent.

The worst thing you can do is start and stop from week-to-week when you’re looking to lose weight.

Since weight loss is all about the calories in versus calories out, you have to make sure you keep up with your workout routine.

You should be exercising at a minimum of four days a week in order to see some results.  You really should be exercising around 6 days a week, with at least one day of rest or active recovery each week.

If you stay consistent and work out most days of the week, weight loss will happen.

Some tips to keep consistency with your weight loss:

  • Find a workout partner to go to the gym with.
  • Hire a personal trainer to keep you accountable.
  • Keep track of all your workouts in a notebook or on your phone.
  • Increase the difficulty or intensity of your workouts as you become more fit.

Reason #3 – You think weight loss is going to happen overnight.

We all have to come to the realization that weight loss isn’t something that will be done after a few days of hard work.

If the weight didn’t come on in two weeks, then how can we expect that it will come off in the same amount of time or even less?

Weight loss has to become a lifestyle for you, especially if you want to maintain it and stay healthy.

A lot of people start going to the gym with high hopes of losing weight quickly.

Sometimes they even think it’s going to happen without changing any of the bad habits that got them there in the first place.

Your weight loss is directly related to the amount of work you put in.

If you’re only working out a couple of times a week and keep eating all the same foods, you’re not going to see the results you desire.

  • Take your time and slowly increase the amount you work out each week.
  • Make small daily changes to your eating habits.
  • Don’t go all out in your first week and be so sore that you don’t want to ever go back to the gym.

The weight will come off, and it isn’t, then you may need to tweak your eating or your workouts a bit.

There isn’t any magical formula to weight loss:

  • Track your calories
  • Progressively make your workouts harder
  • And be consistent

That’s all you really need to stick to in order to keep the weight loss journey going.


Nutritional Consults and Guidance

We all know how difficult it can be to eat healthy.

The fatty foods, the sugar cravings, they’re real. There’s no doubt about it.

You head to the grocery store and instead of picking up fruit, vegetables, and lean meats you head straight to the “snack aisle”.

Full of:

  • Sodas
  • Chips
  • Candy
  • Cookies
  • Desserts

Pretty much anything that will satisfy your sweet tooth.

But not only are you satisfying your sweet tooth, you’re creating an environment for your body to pack on weight and fat.

That’s why we offer nutritional consults and guidance for our clients to help them achieve the best results possible.

Working out is only one part of the formula for creating the body you desire and unfortunately you can’t out work a bad diet.

That’s why we’re here to help.

We want you to succeed and we understand what it takes to get you there.

We will provide you with the tools to:

  • Reduce food cravings
  • Choose healthier food options
  • Build daily habits that will lead to long term weight loss
  • Turn your body into a fat burning machine

If you’re ready to make a change and get in the best shape of your life, for good, then click on the button below to set up a consult.



Richmond Fat Loss

You Can Benefit From A Richmond Fat Loss Program

Using A Richmond Fat Loss Trainer Can Get You Started On The Road To Improving Your Body And Your Health

Losing weight tends to be on the forefront of fitness these days for most people.  The problem is that it can be very discouraging if you are unsure of how to go about your weight loss journey.  If you live or work in Richmond, Virginia area, there is a Richmond fat loss program that will get you the results you desire.

A personal fitness trainer will help you avoid mistakes, and make sure you’re following the right path towards success.  There are so many traps out there that can prevent you from achieving your goals, but your Richmond fat loss program will provide you the permanent results you want.

One reason many fail is that they just aren’t sure of what to do

It’s very easy to get sidetracked when trying to reach your fitness goals.  There are tons of television ads, magazines, and books telling you that you should do this and do that.  Your trainer will answer any questions you may have about diet, cardio exercise, or resistance training to keep you focused.  The accountability of a fat loss trainer will make sure that you are doing exactly what needs to be done to get the results you want.  They will keep you positive and motivated to make sure you’re heading in the right direction.

Another myth your Richmond fat loss program will get rid of is that an extreme weight loss diet will solve the problem.

What many people don’t realize is that these rapid weight loss diets are about the worst thing that you can do.  Crash dieting will not only ruin your metabolism but it will also prevent you from getting that lean toned look you want.  The benefits of strength training and a balanced diet will get you the results you desire without all of the adverse side effects of these fad diets.

A third myth is that as long as you exercise you will get the results you want.

Some people believe that exercise is all that is needed to get results.  The Richmond fat loss program knows this isn’t true.  You have to realize that there is a fitness triangle.  Nutrition, cardiovascular exercise, and resistance training.  If you you don’t have all three in unison the triangle will fall apart.  The trainers know what types of workouts, the right foods, and the motivational techniques to get you to where you need to go.

A fourth myth is that appearance is everything.

Getting the body of your dreams comes down to more than just exercising.  The right workout will not only get you fit in terms of muscle tone, but cardiovascular endurance, and mental health as well.

The better conditioned your body is the healthier you will be.

This means you will be healthier in all aspects of life.  This includes both your mental and physical health.  Decreased risk of multiple diseases and illnesses as well as the strength to do what you want when you want.

Losing weight is not enough.  You have to make sure that you perform resistance training.  This will give you the strength to go on that hike if you want.  Go on vacation and do those fun activities you want with your friends and family.

Fad diets, crash diets, yo-yo dieting will all prove ineffective in the long run.  Yes you may lose weight initially but normally it all comes back in the end plus more.

There are plenty of ways to get in shape but the combination of nutrition, resistance training, and cardiovascular exercise is proven to be the most effective and efficient weight loss formula out there today.  Not only will the weight come off permanently, but it will give you the healthy and fit lifestyle and look you want.

You have to understand that physical fitness and a healthy lifestyle is not something that can happen overnight.  The very best way to achieve your goals is with the help of a Richmond fat loss trainer.  They will be with you every step of the way in your journey to a newer healthier you.