Calories
The most important thing when it comes to weight loss is being in a caloric deficit - consuming less calories than you burn every day

• If you don’t have this part covered, you won’t lose weight. It doesn’t matter how healthy you’re eating, or how much time you spend exercising. 
  
• The most surefire way to make sure you’re maintaining a caloric deficit is to track your food. This includes beverages, sauces, cooking oils - literally anything you consume.  Simply creating awareness of what you’re eating often goes a long way.
  

​Nutrition
This includes getting enough vitamins, minerals, veggies, protein, water, etc. in your diet

• While you can technically still lose weight without focusing on this, it’s going to be much, much harder. 
  
• Eating a healthy diet will ensure you remain satiated for longer (with less calories), have lots of energy, and recover faster from workouts (all things which hasten weight loss!)
  

Exercise
The most efficient way to lose weight isn’t all about doing long, boring hours of cardio

• Most of the calories you burn aren’t actually from what you do at the gym - it’s from the activities you engage in throughout the rest of the day! That means go for walks, take the stairs, stand instead of sit, and do chores which require you to physically move around whenever possible. 
  
• When you are at the gym, it’s better to stick to resistance and high intensity interval training (if you’re conditioned enough to be able to handle this). This not only ensures your body holds onto muscle while shedding fat (creating that well sought after “toned” look), but also puts you into a state of increased calorie burning for the rest of the day!
  

Commitment
This is just as important as maintaining a calorie deficit when it comes to weight loss (or any fitness goal, for that matter). Stick with it!

• Having the perfect diet and workout regimen will do absolutely nothing for you if you only manage to stay with it for a few weeks. Results take time - for most people, losing about 1-2 pounds a week is a realistic goal (or even less than that, if you’ve been working at it for awhile).
  
• In order to stay motivated, it’s incredibly important to find a diet and workout routine that you find sustainable (ie. you don’t hate doing it).
  
• Make sure to allow yourself some flexibility in your diet, don’t make anything completely off-limits, and allow yourself a “cheat meal” now and then (without feeling guilty!)
  
• If you absolutely dread doing a particular exercise, then don’t do it. There’s literally thousands of options out there - doing anything is better than losing motivation and doing nothing!
  

Ready to get a jump start on your goals by hiring a personal trainer who will take all of the above into account?
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