Posts Tagged ‘weight watchers’

Realistic Goal Setting

The human body requires certain micronutrients for overall health, digestion, immune system, repair etc.
As a guideline, it is widely agreed that consuming any fewer than 1200kcals daily over a prolonged period, can cause a lack of important micronutrients and in turn result in health issues.

Therefore it is advised to stay away from “crash diets” and such like, that encourage severe under eating.

The issue now then, is that a petite person has a lower BMR than that of a severely overweight individual.

Bearing in mind that a 3500kcal deficit will bring about around 1lb weight loss it is plain to see that it is far easier to safely create that deficit with the larger individual than the smaller.
In fact severely overweight persons can often create larger calorie deficits and therefore lose more weight/body fat safely, without under eating and putting themselves at risk.

The smaller folk, who have a lower BMR and therefore fewer calories with which to work with, should work with a smaller deficit and in turn should expect slower weight loss, with importance on maintaining precious muscle tissue.

Below is an example of what can safely and effectively be achieved by various body types.

Body Type

Weekly Decrease Lbs/Kgs

Obese

2-3lbs
0.9-1.4kgs

Moderately Overweight

1.5-2lbs
0.7-0.9kgs

Average

1-1.5lbs
0.5-0.7kgs

Lean

0.5-1lb
0.2-0.5kgs

Very Lean

0.2-0.5lbs

0.1-0.2kgs

Alan Aragon Research Review, November 2008

Healthy Body Fat Level Guidelines

Women

21.7-33.2%

Men

10.8-21.7%

Kyle UG, et al. Nutrition. 2003 July-Aug;19(7-8):597-604

As demonstrated above, achieving successful and sustainable fat loss requires patience and perseverance.
Depending on your starting point it could take weeks, months or even years to reach your target. You will almost certainly suffer frustrations and set backs along the way.

It is important not to focus solely on the end result and instead enjoy the process or the journey, as you awake each morning feeling leaner and more in control of your body than the previous day.

Plateaus or stalls in weight loss are to be expected.

As body weight reduces over time, so too does BMR, meaning your calorie deficit decreases and in turn weight loss slows. Following successive weeks of a plateau and if there is still significant body fat to lose, it may be necessary to slightly reduce calories and again monitor weight in the following weeks.

As you achieve body fat levels on the lower end of the scale progress will slow, attempting to rush this process can reduce in muscle loss and/or a rebound in the form of binge eating.

Initially in a programme, progress will likely be made quicker than described previously.

Depending how good or bad your diet has been prior to commencing the plan, water weight will be lost along with fat during the first week or two.

This rate of weight loss will not continue and will reach the rates mentioned previously.

Factors in long term weight maintenance 

  • Social support
  • Greater initial weight loss
  • Reduced frequency of snacks
  • Flexible control over intake
  • Self monitoring
  • Coping capacity to handle cravings and apply restraint
  • More confidence and proactivity
  • Stable lifestyle

Elfhag K, Rossner S. Obes Rev. 2005 Feb;6(1):67-85

 

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How did you feel prior to joining Bushido Fitness?

Unfit, Down in the dumps , Anxious..

What fears did you have when initially considering joining?

That I wasnt going to be as fit and as fast as the others. I was also worried that I was going to look silly . I was also conscious of my weight and how I would look to others.

What helped to allay those fears?

The fantastic support and friendliness at Bushido. Everyone spurs you on, We all have to start somewhere and they have all been where I was.

What eventually triggered you to take action?

It was either get fitter or get fatter. I was not going to do the latter.

During your time with us, how much weight have you lost and what other changes have you noticed?

17lbs in total but 2 dress sizes down so far

How have you found our diet and exercise programme?

I found it hard at first , But its like everything thats new, You just need to get used to the new routine. I love the diet now. I feel so much healthier for it. Training is never easy but its not supposed to be. Im faster and fitter now and I dont need as many toilet breaks for a breather

What would you say to others thinking of joining?

DO IT !!!..Best decision I have ever made and im not looking back :).

Finally, what do you think seperates Bushido Fitness from other classes/diets?

The fantastic support 24\7, Our trainers , Tips on what to eat, Photos , Weigh ins , Unique training each session. The list is endless..

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How did you feel prior to joining Bushido Fitness?

I felt like I was doing my bit to keep myself in shape, going to the gym two to three times a week, also playing footy

What fears did you have when initially considering joining?

The fears I had was joining a group of people who were of a different fitness level,and not being able to keep up

What helped to allay those fears?

When i arrived to take “before” photos I was put at ease from the outset. Then from every workout onwards I was encouraged constantly and could find help on the group forum 24/7

What eventually triggered you to take action?

My trigger was the fact I was drinking too much and knew I needed to change and Bushido Fitness has totally done this.

During your time with Bushido Fitness how much weight have you lost and what other changes have you noticed?

I have lost 18lbs and I feel my body has had a dramatic change for the better

How have you found our diet and exercise programme?

Its been great, easy to follow, really flexible and great results

What would you say to others thinking of joining?

Do it! Best thing ever, you think you’re fit now try Bushido Fitness and test yourself

Finally, what do you think seperates Bushido Fitness from other classes/diets?

The support and the encouragement from the trainers and everyone one on the page is awesome and spurs you on