The Most Common Question: Where Do I Start?
It’s the question I hear the most, and it makes perfect sense. With so much information out there, knowing where to begin can feel overwhelming.
Let’s break it down simply: if fat loss is your goal, we need to create a calorie deficit – burning more calories than you consume.
However, because your calorie requirements are as individual as you are, this is harder to do than it sounds. There is no standard strategy.
Consider these contrasting lifestyles:
- Woman A: Drives to work, sits at a desk all day, drives home, relaxes on the sofa until bedtime
- Woman B: Rises at 5am for a workout, spends the day on their feet at work, walks the dog in the evening
These two women require individualized approaches due to their distinct energy needs.
The Power of Resistance Training
Including resistance training in your routine offers benefits that go far beyond just fat loss:
- Increases muscle mass, resulting in the toned body many of us strive for. increases metabolic rate (more muscle means more calories burned at rest).
- Protects against age-related muscle loss, especially important for women approaching menopause
- Strengthens bones, helping prevent osteoporosis
- Reduces the risk of diabetes and heart disease boosts mood and reduces stress and anxiety, both of which contribute to improved mental health.
Your First Steps: A Realistic Approach
Rome wasn’t built in a day, so let’s not try to overhaul your entire lifestyle on Monday!
Instead, think about these important things: Daily movement
- Protein intake
- Consumption of water Processed food reduction
- Management of time and meal preparation
Choose just 2-3 factors to focus on each week. To get you started, here is a straightforward plan for a month:
Week 1: Movement & Protein
- During this week, increase your daily steps by 2,000 steps three times.
- Take the stairs, walk around the block, park further away, walk to work, or meet a friend for coffee and a walk.
- Protein should come first at every meal.
- Choose proteins like chicken, fish, legumes, eggs, Greek yogurt, cottage cheese, and so on for your meals.
Week 2: Consistency & Hydration
Increase steps by 2,000 every day this week
Include one dedicated activity, such as a swim, bike ride, gym session, power walk, or home workout. Gradually increase water intake by 200ml daily until you reach a minimum of 2 litres
Week 3: Strength & Nutrition
- Start resistance training two to three times a week. Start with short home workouts or gym sessions focusing on proper form and technique
- Check the serving sizes of carbohydrates and fats. Continue prioritising protein
- Boost meals with whole, high-volume, low-calorie foods like potatoes and vegetables.
- Eat less processed food. You will probably feel more motivated by the end of your first month and will
- have naturally created a calorie deficit that is sustainable. You’ll be well on your way to losing weight and achieving your objectives. Just imagine what you can accomplish in 3 months or 6 months with this consistent, gradual approach!
