THE TRAINING CLUB THE FOUNDATION FOR THE WEIGHT LOSS PROGRAM
The Top 15 tactics to:
A SLIMMER YOU These top 15 tips build the foundation of a safe and effective weight loss program Stay the course and you will be healthier and happier for it
Email us your helpful training tips to create weight loss.
Use these top 15 healthy lifestyle tactics as the foundation to get your weight loss program started today. Remember, every single person in this world will benefit from a proper nutrition and fitness program. As always, talk with your doctor before starting a new nutrition and fitness program.
1. KEEP A FOOD DIARY Proven to double weight loss success 2. PLAN YOUR MEALS Plan your breakfast, lunch, dinner and snacks for the week - it will help identify things that trip you up 3. WRITE IT DOWN Had a bad food day? Make a note in your food dairy 4. DON’T BAN FOODS Don't ban any foods from your weight loss plan, especially the ones you like 5. DON’T SKIP BREAKFAST Studies show eating breakfast helps you control your weight 6. EAT REGULAR MEALS Eating regularly during the day helps burn calories at a faster rate 7. EAT HIGH FIBRE FOODS Foods containing lots of fibre can help keep you to feel full 8. EAT YOUR 5-A-DAY You’ll have less room for rubbishy snacks 9. DRINK WATER BEFORE MEALS Drinking a pint of water before meals helps you lose weight 10. READ FOOD LABELS Knowing how to read food labels helps you choose healthier options 11. DON’T STOCK JUNK FOOD To avoid temptation, avoid stocking junk food at home 12. GET ENOUGH SLEEP Unnecessary tiredness in your day creates feelings of constant stress 13. MOVE MORE - BUT NOT TOO FAST Moderate cardio exercise will help you burn fat 14. TONE UP YOUR MUSCLES Muscles burn more calories than fat, even when you’re asleep 15. DO IT WITH FRIENDS Tap into support, studies show that sharing your Journey with people in the same boat makes it easier For the detailed tactics: [nhs.uk/Livewell/weight-loss-guide/Pages/successful-diet-tips.aspx] Our friendly and dedicated team at The Training Club will provide you with a support partner or group; provide you with training resources in different formats and develop a personalised weight loss program that works for you. Do whatever it takes to remain committed. If you start to give up or falter, let go of guilt and get back on your routine as soon as possible. These top 15 tips build the foundation of a safe and effective weight loss program. Anyone can drop body fat and gain lean muscle mass by following a realistic nutrition and workout plan. Stay the course and you will be healthier and happier for it.
Food is for eating, and good food is to be enjoyed
Cakes are healthy too, you just eat a small slice
Delia Smith
I don’t have to prove anything to anyone… I run my world
Mary Berry
To eat is a necessity, but to eat intelligently is an art
Beyonce
François de La Rochefoucauld
WEIGHT LOSS PROGRAM
How to Lose Weight: 20 Fast, Easy Tips [Choose whatever is easy from this list or ask for more tips] 1. Personalise your program. Only do techniques that you find easy and possible, slowly add more. 2. Decide that its not ‘All or Nothing’. Failures in doing your program is never the excuse to give it up. 3. Listen to yourself repeatedly. Write, video or audiotape all the reasons why you must WIN in this program.
4. Never let yourself get so hungry that it affects your weight loss program. 5. Do not skip breakfast and try to have sugar-free cereal five days a week. 6. After breakfast, stick to water instead of juice or fizzy drinks, including all diet colas. 7. Start reducing the number of fast-food meals that you eat in each week.
8. Your mouth is not a bin. Throw away all left-overs on your plate or save to eat in your next meal. 9. Take time eating. Put your fork or spoon down between every bite. 10. Chew each mouthful more than you normally do. You will feel full sooner. 11. Try reducing the portion sizes of everything, even try using a smaller plate and cup.
12. Bulk up your meals with fresh vegetables and fruits. Eat meat as a side dish, not as a main course. 13. Start reducing salt and sugar in your food. 14. Train yourself in Mindful Eating. 15. Avoid or tell off people who keep offering you foods and drinks without caring about your weight. 16. Eat some healthy food before going to a party or event. 17. Start wearing fitted clothing (that fit well and make you feel good) to remind you of your goals. 18. If you ‘comfort eat’, start writing down each thing that stresses you in the day and your reaction to it. 19. Get enough sleep each night and you will greatly reduce ‘comfort eating’. 20. You’ll lose weight and fat if you walk 45 minutes a day, not 30 minutes. Start regular moderate exercise.
A goal is a dream with a deadline
A goal without a plan is just a wish
Napoleon Hill
Antoine de Saint-Exupéry
The path to success is to take massive, determined action
Never, never, never, never give up
Tony Robbins
Winston Churchill
RESOURCES FOR THE WEIGHT LOSS PROGRAM Try these to help in your Weight Loss Program: [Choose what is easy from this list or ask for more resources] 1. Pedometer [from £6+]: Measures the steps you take per day, should be near 10,000 steps (or 5 miles). 2. FitBit Fitness Tracker (from £55+): Wearable devices that track your calories burned and distance travelled. 3. BMI Calculator: Shows how much weight to lose. 4. Calorie Checker: Find calories in foods.
[nhs.uk/Tools/Pages/Healthyweightcalculator.aspx] [nhs.uk/Livewell/weight-loss-guide/Pages/calorie-counting.aspx]
5. Weight Loss Diary: Had a bad food day? Write it down to identify all those things that trip you up. 6. Water, water, water: Drinking one pint of water before meals will help you lose weight. 7. 5-A-Day: Eat at least five portions of fruit and vegetables each day (i.e. a minimum of 400g per day). 8. Daily muscle toning activity: Take up any moderate exercise as muscles burn up more calories than fat. 9. The Weight Loss Plateau: It may be that for some weeks you lose no weight. Don’t stop! It will fix itself. 10. NHS weight loss plan (free): Use the plan.
[nhs.uk/Tools/Documents/WEIGHT-LOSS-PACK/all-weeks.pdf]
11. Livestrong.com: Has recipes, tips, and weight calculation tools.
[livestrong.com/cat/food-and-drink/]
12. SparkPeople.com (free): Online community supporting your weight loss program. 13. Weightwatchers.com (from £41.90/month): Online weight loss company. 14. Daily Empowerment: Joseph Clough - Use videos on his channel. 15. Daily Hypnosis: Paul McKenna - ‘Change your Life in Seven Days’.
[sparkpeople.com] [weightwatchers.com/uk/]
[youtube.com/user/josephcloughhypnosis] [youtube.com/watch?v=_2DtfErdVXg]
16. Daily Motivation: Tony Robbins - ‘How to Achieve Goals’.
[youtube.com/watch?v=FqXdb44wKxA]
17. Coaching: Sabrina Weyeneth - Use videos on her channel.
[youtube.com/user/sabrinaweyeneth/videos]
18. Mindful Eating: Michelle DuVal - Use videos on her channel. 19. Daily Relaxation Training: Use technique once a day or more often.
[youtube.com/watch?v=6tw93IgfL0U] [youtube.com/watch?v=9SZ1kdBwNXo]
20. Be Real: No extreme dieting or exercise, give your skin enough time to tighten around your thinning body.
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