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10 Things To Focus On When Trying To Lose Weight

Learn more below!
Exercise Multicolumn 02
Exercise Multicolumn 02

By Mandra Taulu, Owner at Hunter Street (Sydney CBD)

  1. Firstly, your focus should NOT be on weight loss but reducing body fat and building muscle!
  2. Weight training should be focused on, getting stronger and building muscle, not weight loss; 1kg of muscle helps boost your resting metabolic rate and burns approximately 1.8-3.2 extra calories per day.
  3. Most fat loss comes during rest and recovery so ensure you have 7+ hours of sleep. That’s where the magic happens.
  4. Focus on progressive overload week on week by either increasing load or reps. No more than 10% increase week on week is a safe progression for physiological adaptation - Fat loss is not a physiological adaptation; it is a by-product of physiological adaptations.
  5. Cardio should be focused on boosting your mood, rather than simply burning calories. Choose something that is fun!
  6. Focus 90% of your calorie intake on healthy nutrient dense food and 10% on fun! For example, if your daily calorie requirement is 1500 calories, then 150 calories can be from fun sources. Or, if you eat 5 times a day for 7 days (35 meals), then 3 meals can be fun sources. You simply need to be at a calorie deficit if you desire to lose weight!
  7. Track your food to ensure you are at a calorie deficit! If you are gaining weight, then you are at a calorie surplus.
  8. Volumize your meals with protein and loads of vegetables (with different colours) and drink plenty of water to keep you fuller for longer
  9. Fat loss is a marathon not a sprint. Do not think about achieving your result as soon as possible but think about how you can achieve it sustainably, so once you achieve the result, you keep the result. Forever.
  10. Focus on the journey not the destination. Trust and enjoy the process, be consistent. The result will come.

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