The BOXFIT 4 Step Way to Weight Loss Success
Step 1 - Create a calorie deficit
To lose weight you need to create a calorie deficit. This is done by eating fewer calories than your body needs to maintain weight. A combination of a healthy diet and exercise program is vital to maximize your weight loss. This will give you far faster results than diet or exercise alone.
A quick and fairly accurate way of working out how many calories you need to consume on a daily basis to achieve your weight loss goals is to multiply your body weight in kgs by 22, (e.g. 75kgs x 22=1650 calories per day).
Step 2 - Adopt an optimal eating pattern
One way to help you speed up your metabolism is to eat 4 - 6 small meals per day.
These meals might be broken down as follows…
- Breakfast
- Mid morning snack
- Lunch
- Mid afternoon or pre-workout snack (if you exercise after work)
- Dinner
Your calories for the day should be split between these regular meals e.g. 1650 / 5 = around 330 calories per meal for 5 meals per day. Skipping meals is not an effective way of achieving weight loss. In fact, missing meals reduces your metabolic rate and allows your blood sugar levels to drop, which in turn reduces your energy levels. A regular intake of calories throughout the day combats this.
Each meal should be split into 3 equal portions of protein, carbohydrate and salad and vegetables. A good rule of thumb for fat loss is to make each portion roughly the size of your fist.
Step 3 - Exercise regularly
Lean muscle burns calories. If you lose muscle, your body's demand for calories decreases, hence weight loss is harder. The best way to preserve muscle and to create an attractive toned body is to perform some form of resistance training (such as BoxFit workouts) 2-3 times a week for around 30-45 minutes.
Performing some form of cardiovascular training running / cycling / aerobics / walking) 2 - 3 times per week will help to increase calories burnt therefore increasing fat loss.
Step 4 - Stay hydrated
Drink sufficient water to maximize your results. Aim to drink 2 - 3 litres a day. This is easily achievable in small regular amounts and will support your weight loss.