Weight loss tips after a total body transformation

Weight loss tips after a total body transformation

In November 2017, I started an eight week transformation with celebrity personal trainer Ben Camara at his gym, No1 Fitness.

My results are:

  • Weight lost: 6.9kg
  • Body fat percentage lost: 5.4 per cent
  • Body fat mass lost: 4.9kg
  • Inches lost: 7.8 inches/20cm

I didn’t start the weight loss transformation a total novice. I’d been into health and fitness for three years.

But I wanted to do a weight loss transformation to push my own limits, get real results and prove to myself I could do it, too.

My personal trainer was Ben Camara, a health coach and celebrity personal trainer at London gym No1 Fitness – which he co-founded. Whilst he taught me a lot along the way, I learnt a lot about myself through the gruelling process.

Looking back, these are the most priceless lessons I learnt throughout my weight loss transformation:

16 weight loss tips I learnt

1. There is no ‘secret’ other than commitment

Honestly. People could spend their entire lives asking, ‘why can’t I be healthier/fitter?’ If anything, I have learnt that it all comes down to how committed you are. If you can do the right things every day for a long period of time you will see results. There’s no real secret other than that. And it really is that simple.

2. There is no right or wrong way to do it

When I told a nutritionist in conversation that I was fasting till 11am every day, she gave me a concerned frown. It wouldn’t be her choice of method to help me lose weight, and for a second, I worried I was doing it ‘wrong’. But there is no right or wrong way. When it comes to fitness and weight loss, every PT, Instagram star or nutritionist will have their own opinions on what is the ‘best’ way. There isn’t one – it simply comes down to personal preference and what works for you.

3. Exercise needs to be enjoyable

There is so much choice of exercise – swimming, boxing, running, cycling, CrossFit and lifting to name a few. The best advice I ever heard was, ‘find something you enjoy and stick to it’. I like the feeling of lifting weights in circuits. It makes me feel strong and I like the mental challenge of getting myself through one more rep. Anything that gets you moving more and burning calories is going to work, so long as you can turn up and get it done regularly.

4. Exercise is the easiest part

Sometimes it can feel like my heart is going to fall into my stomach and my legs are going to collapse. But once I’ve had my shower and grabbed a coffee, I’ve completely forgotten what I’ve just done and the day is ahead of me. The workout is over and only required a maximum of 60 minutes from my 960 minute day. If you want the truth – the diet was the hardest. 960 minutes of my day are spent thinking about food I couldn’t eat and that was torture. (Okay, exaggeration. But there is a lot more energy needed in willpower than motivation to workout).

5. Fasting really does work

Intermittent fasting really worked for my weight loss. It involved having my first meal at noon and my last at eight, shortening my eating window to reduce the calories I was eating. Because I ate later at night, I was able to go longer without breakfast. It’s something I wish I had figured out a long time before because it really reduced my snacking habits and cravings.

6. Calorie counting is not bad

I used to think calorie counting (and the scales) were a bad way to measure your progress because it can become obsessive. But by doing exactly that, I have finally got results. Yes, it may be damaging for your happiness to rely on the number on the scales. But I think we could all benefit from knowing just how many excess calories we are consuming without realising. Learning how many calories are in a serving of avocado, a packet of crisps or peanut butter has been instrumental to controlling portions and understanding how excess calories are just stored as fat.

7. You will fall in love with your PT

Not literally… but real talk – my PT Ben Camara became my life coach and best bud, even if he didn’t realise it. It’s something I’ve heard personal trainers discuss before – why do their clients turn to them as though they are therapists? One theory is that exercise makes you feel good with the release of endorphins, and so you’re going to leave the gym associating feeling good with that person.

Ben was also the only person who really knew what I was going through every day – because he was the one implementing it! As well as this, every other aspect of my life such as work, relationships and stress, were going to affect how well I could stick to the transformation, and so lucky him, he became an emotional support in many ways to keep me focused.

8. Your gym may be failing you

I think that who you work out with and where, can largely affect your enthusiasm for a workout. First of all, you have to like your gym. Is it too hot? Are there not enough windows? Is it dirty? Is the music a headache? Are the people stuck up? Is there a community feel? Are there too many creepy old men staring at your butt? Is it always so busy you’re spending more time waiting for a machine than exercising? All these things have the opportunity to make you say ‘I don’t want to go there’. I felt comfortable, motivated, and surrounded by helpful people who wanted me to succeed in my gym.

9. You need to like your personal trainer

It goes for your personal trainer, too – does he or she care about you? Do you want the same things for your body? Do you even like them? No one wants to work out with someone they find irritating or on another page. I think it’s important to be friends with your PT and enjoy their company. It could even come down to the language they use around you. Some people may benefit from being shouted at mid push-up army-style. I do not. I need TLC with some tough love on the side when I’ve eaten too many cookies. I wanted to look forward to working out with a friend. Not a bully.

10. Nothing works without sleep

I learnt in week four that sleep is as important as diet and exercise, but not taken as seriously. If I don’t get enough sleep, I find it harder to get out of bed, perform exercises well in the gym, make good food choices and feel motivated. If you are constantly tired (or stressed, for that matter), it will be difficult for you to focus on something with a clear head.

11. Everything is easier when you are fit

There was a light bulb type moment when I realised what we were doing was working because I felt so much more physically able. And that felt amazing. I was able to reach my goal of 5K in 30 minutes in week six, and slowly we were able to add more weight or reps and therefore progress my strength. If you are new to exercise and feel like it is the hardest thing in the world (and trust me, I have been there), just stick with it. Soon enough, those ten burpees will feel like a breeze and you’ll be in awe at your body’s abilities.

12. It’s not about looks

There is a lot of focus on aesthetics out there, especially on social media. How toned your abs are, how peachy your bum is, how good your boobs look in that new and expensive branded sports bra, how glowing your skin is, and how perfect your hair is post-workout. People don’t aspire to look like Kate Moss anymore (sorry, Kate). They look at fitness models with boss-ass muscles. It’s quite revolutionary.

But don’t get caught up in it and don’t compare yourself. I learned that the happiness from how I felt physically was far greater than the happiness looking at my changing shape in the mirror – that was just an added bonus. Ben is also a big believer in exercising for long-term health, too, implementing exercises into our workouts that are good for joint and tissue health and not just popping muscles.

That brings me onto my next point. Around the six week mark, I asked Ben, ‘will I ever have a washboard stomach and abs?’ He told me to look like ‘those girls on Instagram’, I’d need to sacrifice even more. I’ve come to accept that unless I wanted to say goodbye to things I regularly enjoy (a drunken night out, a takeaway with my best friend or a coffee and slice of cake with my mum), I won’t progress to that point. Over a long period of time, perhaps. But these people work hard in the gym, up to hours a day, with a *super* clean diet. Something I learnt and will always remember, ‘your best weight is whatever weight you reach when you’re living the healthiest life you actually enjoy’. It can take time to figure that balance out.

14. Your tribe makes a difference

I reckon the weight loss transformation would have been a different game had I been in one of those cliché office settings where a box of brownies is handed around every five minutes or where ‘the gym’ is seen as a club for freaks. This goes for friends, too. I made sure I surrounded myself with supportive friends who cheered me on at every step.

15. I want to learn more hobbies

The weight loss transformation was like a new hobby I could pour all my energy into with huge rewards. It’s opened my eyes to the benefit of learning new skills as an adult and shown me I can do it. Joining a CrossFit club, running a marathon and even learning a new language feel a little more achievable with the self-confidence I gained.

16. I haven’t got it all figured out

After all that, I can confirm I do not have this all figured out! I learnt a lot in a small amount of time, but I know there is a lot more to understand about health and fitness which can be very confusing. I still text Ben or Google random things such as, ‘how to properly do a kettle bell swing’, or ‘should I have a protein shake straight after a workout’. And I still want to improve my self-confidence and intuition about food and exercise. It’s a long journey, but exciting to see how far I have come rather than how far I have to go.

This article was originally published on Healthista and is republished here with permission.