Make your weight-loss goals a reality - follow these proven tips & strategies by TRANSFORM Personal Training.

The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with exercise. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

Are you ready to make some positive changes?

1. Make a commitment
Permanent weight loss takes time and effort. Make sure that you're ready to make permanent changes and that you do so for the right reasons. It takes a lot of mental and physical energy to change your habits and stay focused. In such important changes it is beneficial to have a PT along you journey to support you.
If you need that little push and support BOOK a free consultation now!

2. Find your inner motivation
No one else can make you lose weight. You must undertake diet and exercise changes to please yourself.  Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health.

3. Set realistic goals
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains.

5. Get active, stay active

Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.
BOOK a free consultation to learn more about exercises designed for weight loss!

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

The 8 Best Exercises for Weight Loss:

1. Lunges
2. Burpees
3. Explosive Lunges
4. Squats
5. Double Jump
6. Mountain Climbers
7. Skipping Rope
8. Kettlebell Swings

BOOK a free consultation to learn more about exercises designed for weight loss!

6 Reasons You're Not Losing Weight:

1. You Don't Drink Enough Water
H2O helps to suppress appetite, so you're less likely to overeat. But that's not all: When you're dehydrated, your kidneys can't function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.

2. You Skimp on Protein
High-protein diets result in more pounds shed, protein enhances the feeling of satiety and prevents you losing muscle as you lose fat. Higher-protein diets make you burn slightly more calories, as your body expends more energy to metabolise protein than carbs or fat.

3. You Sit at a Desk All Day
Sitting for just a few hours causes your body to stop making a fat-inhibiting enzyme called lipase. Getting up and walking for just two minutes during each of those hours burns an additional 59 calories a day.

4. Your Numbers Are Off
Find out your Basal Metabolic Rate - BMR (the amount of calories you need, to maintain my weight), and enter an activity level accordingly. REMEMBER the BMR calculator already factors in the calories you burn with your workouts, so you shouldn't add them in again!!!

5. You Work Out Regularly
People tend to eat more when they work out, either because they feel they've earned it or because they're overestimating how much they've burned — or both.Working out can make you retain water - to ensure that you don't get dehydrated, the plasma in your bloodstream will store an extra 2 to 4 pounds of water. You'll always carry that extra water unless you become inactive; it's not fat or muscle, but simply superhydration - it's a good thing.

6. You're a Stress Case
The stress hormone cortisol triggers the appetite stimulant, increasing cravings for carbohydrates. Too much cortisol also slows metabolism. Even worse, excessive stress causes fat to be stored in the abdominal area! BUT there is a solution (HURRAY) - e>xercise reduces stress! Balanced, nutritious meals can repair the damage that stress does to the body, and a social support network also helps

BOOK a free consultation to learn about more possible reasons that are sabotaging your weight loss!