As a celebration of kick-starting my online personal training and nutrition coaching, I thought I would give you a little insight into how my nutrition coaching and personal training actually works, and how doing it online is just as beneficial, if not more, in some ways, than doing it in-person.
First things first, you need to be invested. Losing weight isn't a quick fix. For many people it is a struggle that you have been going through for years to come.
For others, it's just a small problem that if you put your mind to, can be achieved in as little as 6 months.
I find the difference between those who achieve their goals and those that don't is letting go of certain denials, and accepting certain truths, but most of all, being consistent, and working with an individual who understands your frustration and is patient.
I do believe that a good trainer is able to empathise with you understand your situation, but also won't let you feed into your denials.
The reason I mention this is because you can't achieve your goals if you don't believe you can't, you have to believe that it is very possible to achieve what you set your mind to.
Once you break through that barrier, here's the first step:
Knowing Your BMR (Basal Metabolic Rate)
This is the most important number throughout your nutrition journey. This numbers tells you how many calories you burn a day, and you can use this number to work out how many calories you should eat a day to lose weight.
What Is Your BMR?
You can calculate your BMR using this equations:
Male: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
Female: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Once you work out your BMR with this equation, you can begin to answer your other questions as you being your calorie defecit.
A calorie defecit is based on the Law of Thermodynamics. If you eat more calories than you burn, you will gain weight, and if you eat less calories than you burn, you will lose weight.
If you don't properly track your calories, you won't really achieve either.
Tracking Your Food
With my online nutrition, I send you a 24 weeks (6 month) food journal for you to fill in, which I can see each day, and we communicate as often as need to help you achieve your goals.