There is no reason why anyone with the goal of weight loss cant lose weight on a weekly basis. In order to make sure that you lose weight there are multiple things which you need to track to ensure that you stay on course! Below I have listed my top five things you need to track if you want to lose weight weekly!
- Track your food
Whatever you are eating now leads to the body shape you are now, good or bad. Unless you know what you are eating on a daily basis it’s impossible to know how to change your input in order to continue to loose weight.
The key here when starting your weight loss journey is to start with your food as high as possible whilst still losing weight. So as the weeks and months go on with your journey you have room to reduce your calories if needed!
2. Track your daily steps
Nowadays it’s very easy to track how much you move on a day to day basis. All smart phones are now equipped with apps that can track your daily step count (FITBIT or other smart watches are more accurate).
You may be surprised how few steps you complete on a daily basis. Most people I start to work with will rarely be above 5,000. Just by slowly increasing this amount on a weekly basis you will expend more energy and increase the rate you burn fat.
3. Track your workouts
Just because you are aiming to lose weight doesn’t mean that you shouldn’t be aiming to get stronger in the gym. For every pound of muscle you have you will burn an extra 50 calories per day.
If you track your workouts and ensure that you are getting stronger at your chosen exercises (adding reps,weight or improving exercise execution each set) then you can be sure that you are gaining muscle, assuming your exercise execution doesn’t get worse. This will in turn allow you to burn more calories on a daily basis… and make you look miles better once you have lost the weight!
4. Track your sleep
I think its common knowledge that sleep is extremely beneficial. But did you know that lack of sleep or poor quality sleep could be the reason why you are currently not losing weight?! I personally use the app “pillow” to track my sleeping patterns. Whilst everyone knows sleep is massively beneficial very few people look into ways they can optimise it.
Depending on whether you struggle with: getting to sleep, staying asleep or waking up in the morning there are different things I would personally recommend to help. If you would like to know more about this please contact me directly!
5. Track your body weight
If you are overweight and your goal is weight loss the scales should be going down on a weekly basis. If you are afraid of getting on the scales how will you know if you are reaching your goal? If you are new to weight training you will gain muscle quickly, however you are able to burn fat quicker than you can gain muscle. Yes their will be overlap, but don’t fall into the trap of “I haven’t lost weight because I’ve gained muscle”.
If you are not losing weight on a weekly basis and would like some advice and pointers on why this may be then please contact me directly: [email protected]
