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ISSUE 12 | March 2022
LOSE 3KG IN 3 WEEKS
Without going on a “diet” FITNESS | ADAM SIMPSON OSING weight is a simple equation, but that does not make it easy. The chances are you have heard someone in the health and fitness industry mention “calories in vs calories out”. This is the only way that weight loss can occur, however there are many methods or protocols that you can follow to reach a calorie deficit and get your unwanted body fat shifting. I am not a huge advocate of giving people strict meal plans where they must follow every recipe and ingredient to the letter. In my opinion, I don’t think this is a realistic long-term solution for people to achieve results. However, if someone were to stick to something like this they would see great results. Instead, I like to encourage people to make simple dietary changes to what they are currently already doing. The idea being, that it should be easier to implement as there is no need to completely overhaul their current lifestyle. Which in turn should mean that they are more likely to stick to it long term and long-term consistency is the key. I will list below some of the more common habits that I see people going wrong with. Identify, a few that resonate with you and make the change. For the next three weeks I want you to implement some of these strategies and see what results you yield.
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1. Eating dessert too often – There is nothing wrong with enjoying a good dessert, but you don’t need to eat dessert every day of the week. Especially if you are someone with a weight loss goal. Cut it down to a couple of times a week and you will significantly reduce your total calories consumed. 2. Drinking too many calories – Whether it is alcohol, soft drinks, sugary juices or whatever. Drinking too many calories is an easy
weight to stifle your weight loss goals. Deliberately reduce your drinking days and again you will significantly reduce your total calories consumed. Try picking out 3 days a week where you drink 0 calories and opt for more water. 3. Skimping out on carbohydrates – Yes, reducing your carbohydrate intake is one way of reducing your total calories consumed, but often it doesn’t work very
well. Many people will reduce their carbohydrate intake for breakfast and lunch to then find they crash at 3pm and find themselves reaching for something sweet. Instead, have a portion of carbohydrates with every meal and avoid the afternoon energy slump. 4. Mindless eating – Calories in vs calories out is what truly matters, so be more mindful of everything you are eating, it all adds up. The extra little chocolates, biscuits and other little treats that we mindlessly eat all count. An extra 150 calories a day added up all week could mean the difference between losing or gaining weight. 5. Weekend blow outs – It can be easy to undo all of your hard work on a weekend by eating and drinking over the top. Your total calories for the week count, so be mindful and just don’t go overboard. For many of you, implementing the above and just being more honest with yourself on how much you are really consuming will be enough to elicit a weight loss. Over the next 3 weeks, be mindful of your choices and I guarantee that you will start to see some weight shift. Adam Simpson is lead trainer and founder at Repetitions Group fitness and Personal Training. Visit: www.repetitionspt.com.au
