Weight loss

With the start of spring, weight loss and getting back into shape will be on peoples minds.
Here's a few handy tips that we have used in many amazing transformations-Detox Challenges | Flatsnout boxing

Exercise daily, including setting a daily steps target.  This makes it much easier to add your cal/expend up.  Add these together on a sheet showing the weekly amount.
Cut the crap from your diet, alcohol/ sweets/crisps foods high in sat fats creating a calorie deficit(Above 10 grms sat fats-Bin it).  Your aiming for a hi protein/ lower carb diet.
Allow your self a treat tin.  Take your fav choc bar and chop it into 4, one treat = one quarter of the bar.  You wont stop eating crap oovernight, so this helps to condition you to the reduction.
Water Intake- A speedier metabolism could mean a thinner you. To get  one, some people use risky and outrageous methods  that may leave you wondering if something as simple as  sipping water could do the trick. In truth, drinking cold  water could help you lose weight, although employing  additional methods will ensure that you achieve even  greater results. Try Lemon water, lemons chopped up and left in your water jug.  You need 3.5 for men and 2.5 for women, litres of water daily.
If you stick with the  programme and decrease your calorific intake by cutting  out the rubbish in your diet and increase your output  by exercising, you will have a calorific deficit each day  (500 calories in total – 250 from decent eating and at  least 250 through increased exercise). This means you  will lose weight.  It takes 2750 calories to lose one pound of bodily fat,  so if you take each day’s calories that you will save and  times that by 7, you can calculate your weekly, showing  you mathematically how to lose weight. That is, until  you achieve a balanced weight you are comfortable  with.
  Example:  The number of calories burned each day from a week’s  training is 250 k/cals for 5 days and  750 k/cals for 2 days, giving 2750k/cals. Saving 250k/cals daily with reducing your diet multiplied by 7 equals  1750 k/cals. So the total amount of calories for week’s diet and  training is 4500 k/cals.  This is equal to the industry 2.2lbs weight loss, per  week recommendation.
Record your weight/ dimensions/pics from day 1 and record 1 week later, NOT weighing every day.  Do it weekly.  
Get a running/ training pal to walk/ train/ swim with.  Great moral support too.
Many clients have started training / dieting and lost  huge amounts of weight in the first week. This happens  regularly and is the body’s response to a regular,  disciplined diet and training plan. In addition, the  body’s glycogen that is stored in the muscles and  bladder/ bowels will be reduced as it flushes through  you, as a bowel can contain up to a stone of undigested  waste. So the increase in metabolic rate keeps this more  regular and controlled. 
 A balanced combination of rest and recovery along  with proper diet and exercise should be a part of any  fitness regime.  Unless you are competing at an elite level, you should  follow the 80/20 rule. This mean 80% of your time  is spent focusing on diet and exercise and 20% on  enjoying life. In other words, don’t let yourself get too  wrapped up in perfection.
 Create a meal plan, shop ahead for the week and have  healthy snacks readily available that you enjoy. 
 When starting a walking/ running programme, start easy say 10-20 min walk/run daily.  (Walking is a great form of exercise, if you cant run easily, don't worry, just check out the amount of steps/ cal's a 20-30 min walk burns)  Then add this together for the week you can see a decent programme developing.  
 As lockdown lifts we can use the gyms for weight training/ boxing training/ swimming.  Add all of these into your weekly programme, not all at once though !
 Allow one day a week as a rest day , say traditionally is Sunday.  Use this to chill out rest and recover and prep your meals/ exercises for the next week.  As well as weekly weigh in/ dimensions/pic.
 At Flatsnout boxing we have 3 great books each with fitness diets that have been shown to work with great results.
 100 Fitness recipes-Flatsnout Fitness-100 fitness recipes: Amazon.co.uk: fiske, Paul J, fiske, Sgt Paul J: 9798664110661: Books
 Flatsnout No-nonsense training-Flatsnout Fitness: Amazon.co.uk: Fiske, Paul J: 9781911079859: Books
 Flatsnout 7 Day Detox-7-Day Detox: High Protein - High Fibre - Big Results: Amazon.co.uk: Fiske, Paul J: 9781912145768: Books
 What ever you do write it down, document your success and record weight losses/ dimension losses and visual pic losses.
 Best of luck...