4 Tips For Weight Loss


Hey there, so I heard you decided you want to start losing weight.

That’s great, you’re making a positive change that will benefit your health long term! Let me start off by saying that everyone has different goals, and everyone moves at a different pace. So, it’s important not to expect to have the same results as someone else.


Now that I’ve brought that all up, let me tell you about my personal experience with the fat loss process.


We’re going to go back to 2015-2016, which was my last year of university. I weighed about 225 lbs, and wanted to lose weight. Over the course of 6 months I lost 50 lbs, which was my first ever large body transformation. This was a little extreme and not something I would recommend to my clients, but I learned a lot from this process.


Over the course of the next 2 years, I put about 20 lbs back on, and once again, I wanted to lose some weight. This time though, I had booked a physique photo shoot to give me motivation (this was completely outside my comfort zone).


My goal was to drop about 20 lbs over the course of 3½ months, which was a lot more practical then my previous weight loss experience. I was successful in my endeavour, and reflecting back, discovered 4 strategies/tips that I now implement with my clients who are looking for weight loss.


1. You MUST use something to track your diet and exercise.

  • It becomes much easier to adhere to any diet plan if you have all the numbers in front of you.
  • Knowing how many calories and the nutritional breakdown of your food can help you understand what foods are and aren’t healthy.
  • Tracking removes most guess work for what you have put into your body for the day.
  • Having a log for an exercise routine will help you follow guidelines that have been set for you.
  • There are several apps available on your smart phone that most tracking for diet and exercise very easy (my fitness pal is a great app.)

2. If you want to lose weight/fat you should exercise at a minimum of 2X per week.

  • Any program you do should include some form of strength/resistance training.
  • Start small, you can always increase the difficulty.
  • Not only will exercising help you lose weight but it will also improve bone and joint health.

3. Try to avoid an “All or Nothing” mentality.

  • Take time to enjoy foods you love.
  • If you are miserable with your diet plan, all the time you will never stick to it.
  • Everyone slips up occasionally, your diet or exercise program isn’t suddenly ruined because you ate an unhealthy snack or missed a workout.

4. Don’t be afraid to ask for assistance.

  • Sometimes these things can seem overwhelming, asking for help or more information can make it feel less stressful.
  • Getting an outside perspective could help you see something you might not have seen before.
  • Consider getting a strength/conditioning program from a personal trainer and diet plan from a registered nutritionist.


Putting Everything Together

 Now that you have some tips on how to be successful, let’s try and put everything together. Structure is going to be your friend and it will help you manage your time. Like I mentioned before, you want to be exercising at a minimum of twice per week. With this amount of time available, your best bet is going to be strength training (especially if you’re new to an exercise program.)

Benefits of strength training include; improved bone density, increased insulin sensitivity, burning more calories at rest, improved energy levels, and improved sleep.

All of these benefits will assist with your fat loss process. Now, let’s think about the rest of your week. If you do two strength-training workouts per week, for one hour each, that would mean that time takes two hours out of your week (yup that’s it!)

If you do the math for how much time that takes up out of your week, it works out to 1.1% of your total time. This is why nutrition is so important. If we take a tracking device like a calorie counting app (“My Net Diary”, “Fit Genie”, “My Fitness Pal”) and log what you eat, you’ll be able to have all this information in front of you and you’ll be much more likely to succeed.

To make things really simple, start with the following:

  • Strength Training Program
  • Nutrition Plan (Specific to you)
  • Calorie Counting app for tracking your diet

Good luck on your fat loss journey. You got this!

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Written by Murray Roberts. Murray is a strength coach at Vagus Fitness. He graduated from Mount Royal University's Personal Fitness Trainer Diploma Program. He has a strong interest in helping those who are 50+ learn the fundamentals of strength training in a safe, progressive and effective manner. You can contact Murray at murray@vagusfitness.com.

Kyle Mahadeo