5 PT-Approved Tips To Slim Down For The Hong Kong Tatler Ball
1/5 Count calories, because calories count
In order to shed weight you need to be on a calorie deficit. Meaning you are consuming (eating) less calories than your daily expenditure.
So if your energy balance is 2500 calories, make sure you only consume 2200 calories to put you on a slight calorie deficit. If you don’t have much time you increase the volume of your training or simply consume less calories. Read on to find out how.
2/5 Water, water, water
One of the easiest ways to shed excess weight is to consume more water.
First, replace all drinks—fizzy drinks, sports drinks, sweetened tea, coffee and alcoholic beverages—with water. You don’t need all those extra calories! Another trick is to drink a glass of water before each meal, which will keep your stomach full and stop you from overeating.
3/5 Eat less of these
The first and obvious thing to cut from your diet is carbohydrates, specifically simple carbohydrates such as white bread and pasta, which can cause bloating—dairy can cause bloating if you are even the slightest bit lactose intolerant, so definitely skip dishes such as pizza or creamy pastas.
It might be hard, but skipping dessert will make a world of difference. Not only do desserts usually add extra calories when you're already satisfied and full, the high levels of sugar and carbohydrates can lead to bloating. If you're craving something sweet, reach for some berries or some dark chocolate instead.
See also: How Not To Die: The Power Of Plant-Based Diets
4/5 Eat more of these
Because vegetables are high in volume but low in calories eating them will help you feel full faster while consuming less calories. Not to mention vegetables contain a lot of water, so they can help get rid of excess water weight.
Having a lot of fiber in your diet helps you feel full sooner and for a longer period of time, it also moves fat through the digestive system so that less of it is absorbed into your body. And of course, eating enough protein to maintain muscle is a must—for the average adult (male or female) that exercises regularly, a daily intake 0.5 to 0.7 grams of protein per pound of body weight is recommended.
5/5 Strength training is key
It's a common misconception that strength training—also known as weight training or resistance training—is strictly for bodybuilders. That couldn't be further from the truth, as strength training has a myriad of benefits for every body; along with quick and effective weight loss, strength training can benefit your heart, improve your balance, strengthen your bones.
The best part? Strength training doesn't just burn the calories off for now, but it helps to do it for good by increasing your resting metabolism.
Try this strength training routine below for optimum results:
A1. Conventional Deadlift 4x6 (4010) tempo
A2. Chin Ups 4x6 (3110)
B1. Hamstring Curls 3x10 (2020)
B2. Lat Pull Down 3x10 (3010)
B3. Dumbell Romanian deadlifts 3x10 (4010)
C1. Prowler Sled Push 2x15m (fast)
C2. Back extension 2x15 (3210)
C3. Seated Rows 2x15 (2110)
C4. Battle Rope 2x15secs
See also: In The Gym With ONE Personal Training’s Jon Lee, Josh Li And Benny Liu