The simplest way to put it is this: if you want to maintain the weight you have you need to eat as many calories as you burn; if you want to lose, you need to eat less; if you want to gain, you need to eat more. It’s math anyone can do. If you want to know how many calories you need, we explain it in this blog post.
Our most common problem is that we tend to eat more than we need, unintentionally, because there’s no bell that rings when we reach our target. We follow our intuition, and sometimes our cravings.
In the video linked at the bottom of the post, I explain one piece of the puzzle: how I make sure I don’t go overboard with my portions, but feeling full at the same time.
But we do have one more tool we can use to make sure that even if we do eat more, it won’t jump straight on to the waist. And that is of course exercise.
Don’t get me wrong, you should exercise because it’s good for you, not to be able to eat more. But you can look at this as a bonus.
When it comes to weight management, I’m a big fan of 2 types of exercises.
High-intensity interval training is a short, but a very efficient type of workout. A few bursts of maximum effort, followed by a rest period can make it as quick as 10 minutes. And your body still burns calories even 24 hours later. It’s uncomfortable, but it passes quickly. If you’ve been following the blog for a while, you know I regularly promote the PIIT28 programme, a 28-day programme including a mix of HIIT and Pilates that combines strength and weight loss – a match made in heaven. Check out my review here.
2. Resistance training, aka weights
You don’t burn a lot of calories during the session, but building/toning muscle has another great benefit apart from getting you stronger – muscles need more food. You will need more energy to keep up with your body’s demands so even if your portions are bigger, nothing will stick as fat.
Don’t like the gym? That’s fine, bodyweight training works too, but you’ll need to be creative when it’s time to progress. For example, once your push-ups are perfect, you’ll have to increase elevation for the legs to be able to increase the weight that goes into your upper body. The last bit of progression for this would be doing the pushup in a handstand. #Goals, right?
Don’t want to bulk up? Believe me, it takes a lot of time and planning (look at me, do I look bulky to you!?) so I wouldn’t even consider it a problem. And you’re the one who decides the progression of the weights, you can stop increasing any time you want.
That’s it for today. Please go and watch the YouTube video too and give it a thumbs up if you liked it and if you liked the whole series up until now. There’s only one week left, and I’m curious to see if you have any questions, comments, feedback. Just pop them in the comments box.
And if you have any tips on portion control, please add a comment because others might benefit from it too!