7 Key Rules For Sustainable Weight Loss

Wednesday, August 17, 2016. Author Nathan West

For a fat loss diet to be considered successful, it must do more than help you reach your target weight. It must also help you sustain that weight, and lead a healthier life. There are many diets out there that might help you reach a short term goal, but may lead to you piling the weight back on afterwards, or risk your health in doing so.

The FitnessGenes Genetic Fat Loss System includes an eight-week progressive nutrition calculator, designed around your genetic results, to help you structure your nutrition and lose weight safely. Each week your total calorie intake, meal frequency, calorie intake per meal and macronutrient balance is adjusted, to make sure you are continuously losing weight, and don’t plateau after the first few weeks.

Here are seven key rules to remember when using your Genetic Fat Loss System Nutrition Calculator:

1) Take it at your own pace

The rate that you lose weight will vary depending on your starting body composition and level of training experience. If you have done very little exercise before or have had a long break from the gym, you might not initially see a drop in overall weight due to your body recompositioning (losing fat whilst adding muscle).

Both the Fat Loss Training Plan and the Fat Loss Nutrition Calculator are organized into eight individual weeks, however you may not need to progress through both at the same rate. For example, if you are on week 3 of both plans, losing 2-3 pounds per week, feel well, have good energy levels, and are not constantly hungry, there is no need to further reduce your calories by moving onto week four of the nutrition calculator. Move between the weeks at your own pace, and when you are ready to do so.

2) Focus on the whole week, rather than individual days

We understand that hitting your specific daily macronutrient ratios and calorie intake exactly is very difficult. You should try to get close to our daily recommendations, but don’t get stressed if you are slightly over or under one day. It's more important that your nutrition over the entire week is close to your recommendations. As long as your average calories over the week is close to your target (within around roughly 50 calories) and your weekly macronutrient ratios are within roughly 5% of your recommendations, you are doing well.

3) Track your progress

It is essential to consistently track changes in your body composition and monitor whether you are losing the right amount of fat. Weigh yourself weekly in identical circumstances (at the same time of day, wearing the same clothes (or naked), after using the toilet, and before eating). Measure the circumference of your waist, chest, and other body parts every week. Take weekly progress pictures of yourself in the mirror and ask a friend or partner to help judge these changes.

4) Don't be ruled by the scales

Just because your overall scale weight may not be dropping doesn’t mean that you are not making body composition improvements.  If your belly is shrinking and you’re gaining lean muscle in the right places, you may not actually lose any weight, but you are losing fat and gaining muscle, so you are winning the battle. Keep going!

5) Avoid Extreme Measures

Do not try and accelerate your fat loss by starving yourself or overtraining. Our nutrition and exercise programs are scientifically designed to help you lose fat as effectively as possible. Extreme measures can be unsafe, and actually have a negative impact on your weight loss goal.

6) Cook fresh food

Learning how to diet properly and educating yourself on the nutritional content of food is an extremely valuable skill that will empower you to make healthier food choices, get the most out of your training plan, and make lasting changes to both your lifestyle and your long-term health.

7) Stay Consistent

We believe consistency is key when it comes to dieting. We expect you to eat the same number of calories regardless of whether it is a gym, cardio, HIIT or rest day. Hitting your macronutrient ratios and calorie recommendations throughout the entire week is much more important than trying to constantly adjust the amount you eat each day. We also want you to have optimum recovery between workouts. Consuming the same amount of calories on rest days will aid this and increase your performance in the gym.

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