How To REALLY Lose Weight. And Keep It Off.

Forget what those infomercials and influencers tell you; you can’t get a six pack in just six minutes a day. Honestly, you don’t want an extreme weight loss plan (even if it works), because like anything in life, drastic changes don’t last, and once life returns to normal, any fat that you’ve lost will return, and it will come back with interest. 

It’s hard to sell consistency and hard work, but those are the two things that will guarantee the physical results you want (obvs, along with our TME training plan). So, we’ve collected a few rules you can trust, ones that are proven by peer-reviewed research – not ‘celebrity’ trainers or influencers.  

1. You can’t spot-reduce fat.
   When some product or plan promises to target a specific body area for fat loss, like your tummy, butt, or chin, you can rest assured it is total BS. It’s impossible to burn fat in just one area unless you’re using liposuction or actual surgery. When you lose weight, you’ll gradually lose it all over your body.
   
   

2. Short-term diets do more harm than good.
   It’s even got a description: yoyo dieting, and it’s not good for you. Just like training, there are a whole lot of myths, but there’s one common rule across both: it’s much more effective to make smaller, longer-lasting changes that become permanent habits (there’s that consistency angle again). So, for example, instead of cutting out all carbs (which aren’t the enemy, BTW), you can aim to cut down your daily sugar intake. If you stick to that, it will have compound benefits down the line. If you need some help with eating healthier and limiting your overall calorie intake, start with this solid advice and add these foods to your eating plan.
   
   

3. Fibre is your friend; processed food isn’t.
   Bottom line: all calories aren’t created equal. Scientifically speaking, they are – but on your plate, they can be very different. The way your body uses those calories can be affected by the time of day, how you’re eating them (cooking method), and even by how much sleep you’ve had. So, it’s not only what you eat, but when you do too. For example, 200 calories as a fizzy drink can be drunk and absorbed quickly, while the same amount of calories in dense veggies will take you a lot longer to eat and make you feel fuller thanks to the fibre. Your goal? You want more high-fibre, nutrient-dense food that’s filled with protein and healthy fats and less calorie-rich food. The latter is usually heavier on saturated fat or has ‘empty calories’, like junk food and processed food.
   
   

4. You can’t out-train a bad diet.
   For once, a gym bro cliché is correct – no matter how hard you train, if you’re eating all the wrong things and are taking in way too many calories, you can’t out-rep or outrun the weight gain. However, the more you move, the more calories you’ll burn, which will help you get to your goals quicker. Start by getting off the couch and walking more every day, and then you can add some exercise. You’ll need the best bang-for-buck workout moves to ramp up your metabolism for faster fat loss. The answer? Bodyweight moves that target all your muscle groups. Try them out with this free seven-day trial with TME. 

Ready for REAL weight loss without the hassle? Time to sign up here for our plan at only R199 ($14.99) per month – that’s just R16.50 ($1.23) a session – or R160 ($11.99) per month on the annual plan, and you get a personal trainer in your pocket. You log in, press play, and follow the talented coaches. Ready to join The Movement Empire? Sign up here.