5 Steps You Can Take Right Now To Look Better Naked
February 3, 2020
You’ve been skipping breakfast and doing 30 minutes of cardio on the treadmill a night.
Some questions cross your mind:
1. Why are you not losing weight?
2. Why do my extra slim fit Charles Tyrwhitt shirts feel tighter around my belly than 6 months ago?
3. Why do I not look like David by Michelangelo; I’ve been drinking my protein shakes, cut out bread and gluten, and eating my chicken and broccoli everyday
4. Why am I forcing myself to eat plain chicken and broccoli – it’s disgusting
Losing fat can seem like the pot at the end of the rainbow to a lot people. Working in a busy job can make it difficult to find the motivation. I get it. I’ve been there:
- Doing more and more to try and lose weight but not seeing any changes.
- Sat with your Tupperware feeling sorry for yourself as you tuck into your Tuna and spinach salad.
- Googling “secrets to fat loss” which yields 45.4 million results…
There are many schools of thought on how you get the best results for weight loss:
Restrictive diets that limit you to a few different types of meals can work
But they are restrictive and you end up eating the same stuff day in, day out.
You also can’t eat anything else on them otherwise you have cheated on your diet.
This can snowball into unhealthy eating behaviours and an all or nothing philosophy, for example:
I have a diet plan that tells me to eat 30g of almonds as a mid-morning snack in the office
It’s Friday and I forget to buy any almonds and have a small slice of cake instead because it’s Barbara from HR’s 50th, and it would be such a shame not to try her homemade Victoria sponge…but you don’t measure the slice of the cake
I’ve now broken the diet plan that was set for me, so I may as well count this day as a right off and eat whatever I want
I then proceed to tag into after work drinks with Barbara and the rest of the HR team, and before know it I’m 8 pints down and me and Jenny from Finance are nailing (butchering) a duet to Copacabana dedicated to Barbara entering her 6th decade
That situation is very common, particularly in offices where there are often goodies hanging around, or the opportunity to hit the town after work. The good news is, there are a couple of things you can do as soon as you stop reading this article (or during if your uber keen) to help you move towards your goal (assuming it’s weight loss, otherwise you probably wouldn’t be reading this article, right). We’ll go into those right now.
1. Focus on the bigger picture – Managing your overall calorie intake is to weight loss, as Donald Trump is to politics; annoyingly simple. But guess what, like Donald’s 2015 election campaign, it works. The biggest determinant of fat loss is going to be calories in vs calories out. Period (1).
2. Know how many calories you should be eating – following the typical recommended daily calorie intake amount for men and women is like trying to going to the doctor and telling them you’re sick, without any further information given. They could prescribe you any old antibiotics. The recommendations of caloric intake , don’t take into consideration you as an individual. You need something more personalised. Check out www.iifym.com for a good calorie and macronutrient calculator.
3. Ditch the diet approach – following a diet sucks. It’s restrictive and doesn’t cater for actually living a normal life where you go out for dinner or enjoy drinking alcohol. If you are following a diet right now, ask yourself “could I see myself sticking with this for the next 12 months? Answer is problaby no. Focus on working out what your calorie target should be on a daily basis depending on your goal using step 2, and then picking foods that come together to hit that calorie goal. You can either chose to track this on an app like myfitnesspal.com, or just estimate.
4. Do some bouts of physical activity that you can adhere too on a long term basis – whether that be going to the gym and lifting weights, yoga, walking the dog, or even running to and from the fridge instead of walking.
The key is to start small and make it so easy that it is harder not to do it, than do it.
5. Stand up as much as possible whilst at work – a 2017 study showed standing burned 0.15 calories per minute more compared to sitting (2). Over the course of 2 months that equates to the same amount of calories it takes to lose 1lb of fat. Standing at work has also shown to mean you are 2 times less likely to suffer from heart disease (3), and having positive effects on mobility (4): Basically you’ll burn more calories, be less likely to have a heart attack, and you will likely avoid the hunch back of Natre Dam look that many people sport.
So there you have it, doing one of those 5 things will help you get closer to your weight loss goal. Doing all of them, well that’s just epic! If you like what you’ve read, sign up to our mailing list to get more content just like this.
1) Peos, J.J., Norton, L.E., Helms, E.R., Galpin, A.J. and Fournier, P., 2019. Intermittent dieting: theoretical considerations for the athlete. Sports, 7(1), p.22.
2) Gibbs, B.B., Kowalsky, R.J., Perdomo, S.J., Grier, M. and Jakicic, J.M., 2017. Energy expenditure of deskwork when sitting, standing or alternating positions. Occupational Medicine, 67(2), pp.121-127.
3) Peter Smith, Huiting Ma, Richard H Glazier, Mahée Gilbert-Ouimet, Cameron Mustard, The Relationship Between Occupational Standing and Sitting and Incident Heart Disease Over a 12-Year Period in Ontario, Canada, American Journal of Epidemiology, Volume 187, Issue 1, January 2018, Pages 27–33,
4) Lin, M.Y., Barbir, A. and Dennerlein, J.T., 2017. Evaluating biomechanics of user-selected sitting and standing computer workstation. Applied ergonomics, 65, pp.382-388.