How do I help people lose body fat?
How do I help people to lose body fat?
Lets be real, being overweight for a number of years is not going to come off in a week or two without drastic and non sustainable measures which will leave you yo yo dieting. If you drop the calories too low then things in the body will slow down and muscle mass may be compromised leaving that fat which we want to get rid of, (skinny fat comes to mind). Therefore keep in mind when on a fat loss goal 1-2 pounds a week is beneficial for long term results that stay off with your new lifestyle changes.
The first thing I do when taking on a new client is to establish whether they are ready to move forward and to make sure they understand that it will mean changes to their current lifestyle, all positive of course. To help me establish this I invite all potential clients in for a complimentary consultation to discuss their goals and readiness to change as well as getting them to complete a health and fitness questionnaire as well as a PARQ which is a health readiness questionnaire.
While every client is different and comes with many areas that require improvement, fat loss seems to be the top of the list of people’s goals.
When consulting with clients I am surprised that many still believe that endless amounts of running will do the trick without even looking at nutritional intervention.
Its comes as NO surprise that nutrition is the most important aspect to anyone’s fat loss goals.
Unfortunately, however, the people who do change their nutritional intake tend to steer towards the fad diets that will put them straight back to where they came from and more and this is where yo yo dieting comes in to play.
With every client who comes to me for fat loss I find their activity levels are minimal, their diets are somewhat unbalanced and they are always well above the recommended calorie department.
And why do I hear the words cheat day? A particular day where one assumes they can overindulge to the point that their caloric deficit is now out of the window and fat loss is stalled.
As a consultant in applied nutrition and supplementation I advise on caloric intake and macro nutrient breakdown to compliment their goals however, its not easy and changes have to happen to see results. Nothing drastic but slowly each client gains the understanding of the highly palatable foods which tend to be calorie dense and soon notice its beneficial to balance this out with healthier foods thus allowing to be satiated and suddenly they start to see the fat burn away.
My aim with every client whose goals are fat loss is to learn why they want to lose fat and to establish where they are at. This is done through a consultation to understand what they have tried before both in the nutrition and exercise area.
I need to establish the client’s caloric intake. We use food and drink monitoring which allows me to see if they are overconsuming and what, if any, foods that are counterproductive to their fat loss goals are being consumed.
Once I have this information I discuss the outcome using dietary reports detailing any deficiencies in specific areas that are beneficial to health.
All fat loss clients will be placed on a caloric deficit through food and this can be anything from -250 to -500kcal per day the equivalent of a couple of lattes. I do not give out specific diets (unless requested ) as dieting is NOT required.
A change in lifestyle and a caloric deficit is what is needed for long term fat loss, it’s as straightforward as that. So yes, you can still eat and drink all those favourites but you must stay within your caloric intake.
I will also assess their activity levels and pick this up as Non-exercise activity thermogenesis (NEAT). This is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting and is important for fat loss.
Guidance from me throughout is imperative as for most humans, falling off the wagon is a possibility and my job is to guide them through this.
My next area is to design a strength training program which will accelerate fat loss. Many people believe running and staying on a low-calorie diet is the way to lose bodyfat, but this is setting many up for failure. You may be losing weight but is it coming from fat? Or muscle? Therefore, all clients who can complete a resistant training program, will be assigned one which will assist in preserving the muscle mass, which accelerates your metabolism, burning more calories even whilst at rest and leaving only one place for the caloric deficit to go from and that is your stored body fat.
However, there may be a slight problem here as the majority of people weigh themselves and their muscle may for some, keep the weight the same if not more.
Your bathroom scale lies to you. When you weigh yourself on the bathroom scale it gives you a number that is your weight. Weight is not fat mass. Your scale says weight and you think fat.
When people lose weight they are very happy, because they think they have lost fat! When they gain weight they are very, very unhappy, because they think they have gained fat!
If you lose or gain weight it could be a lot of things, like water, carbohydrates, which draws in 3-4 grams (thereabouts) of water per gram of carbs, last night’s dinner or lots of fluids. So, when it comes to recognising fat loss, you need to look at how your clothes fit, and how you feel.
A pound of muscle and a pound of fat weigh the same however, but the density of a pound of muscle is a lot smaller to that of a pound of fat therefore strength training will give you a shapely, firmer look.
I also advise on how to eat more protein as this awesome nutrient is top of the list when it comes to building muscle, which accelerates fat loss while on a caloric deficit.
Also digesting food uses energy and protein uses a lot more energy to digest than the other nutrients. If you consume 100 fat calories, only 3 calories will be spent digesting the fat. Fibrous vegetables and fruit have a thermic effect of about 20 percent, while proteins have a thermic effect of about 30 percent. So, for every 100kcal of protein consumed, up to 30 calories are spent. Makes sense to eat protein with every meal do you not think?
So, in a nutshell my fat reduction programme covers:
- Reason why they want to lose weight/fat
- Food diary and comprehensive report
- Place client on a caloric deficit monitoring daily
- Strength training program design to preserve the muscle whist in a caloric deficit.
- Increase Non-Exercise Activity Thermogenesis such as walking, fidgeting, standing up…
- Assess every 4 weeks and adjust where necessary
- All clients receive the Stabilis Fitness Academy Manual learning whilst training
- Access to the private Facebook group filled with recipe books, educational PDF,s tips, and a great bunch of people to chat to.
- Access to the Stabilis recipe website and Fitness app
Join my mailing list for my motivational emails
If you are interested in working with me then contact me today on the link below