The weigh in

On your weight loss journey, there are many ways to keep tabs on your progress.

If you’re going to be stepping on the scales to gauge your progress keep reading, I’ll tell you how to do it so you get it right!

Firstly, stop weighing yourself at every possible opportunity. After a workout at the gym, when at the pharmacy, at random times of the day, or any time you see a set of scales!

There are so many variables that go into the number you see on the scales.

Weight might be down if you’ve been sweating a lot. Weight might be up if you’ve eaten a lot. Weight might be up from water retention if you’ve had a meal high in sodium or carbohydrates.

So to cut out these variables weigh yourself at the same time of day. I would advise that be first thing in the morning after going to the toilet. In minimal clothing and before you have anything to eat or drink. This weigh-in should be the only one you record.

Then it’s on you to resist the urge to step on the scales at other times of the day! As these readings will be irrelevant.

Next, when it comes to the frequency of weigh-ins I’d recommend you go for daily. Making it part of your routine. The reason being is; I don’t want you to miss a new low!

And the most important thing to bear in mind is that you will see fluctuations daily. Up one day, down the next. Going forward you are looking for a trend, a new low each week! Not each day! This will mean that what you are doing is working!

I wish you all the best with your progress.

What alchemy is this?!

You see your co worker, friend or family member at meal times and they seem to have a lot of food on their plate.

This isn’t the first time you’ve noticed. You ask yourself ‘how do they eat so much and stay slim?’


It feels like you’ve got hardly anything on your plate but you’re stuck in XL clothing. Nothing you’re doing is going to get you back into your suits. And now you’ve had to bite the bullet and buy the next size up.


All sorts of reasons come into your head to make sense of what is happening.


Maybe they have one of those fast metabolisms?!


‘Their meal seems to be low in carbs maybe that’s it?!’


You want to put an end to your curiosity but a thought stops you:


I couldn’t possible ask them how they are eating so much and stay so slim that would be rude.


So you there you are, left in wonderment.


Let me explain what is going on and put you out of your misery and confusion.


This is the majesty of energy balance at work.

That person has an equal amount of energy coming in as they do going out. Over the long term.


What you are seeing is a snap shot of that persons day, one food serving. You don’t get to see what they do for the rest of the day.


Unbeknown to you that big meal that you saw them eat could be the only meal they are consuming all day (calories in).


Unbeknown to you they could be a super active person through the day. They might also exercise in the morning a bit more in the evening (calories out).


In answer to your question; their energy intake matches their energy output over the long term. Calories in match calories out.


Your body is very comfortable in this position and won’t try and convince you to move from this point. Only when you start changing your weight will your body push back and convince you to stop.


The most important thing to take from this is; if you are trying to lose weight but it doesn’t seem to be happening. It’s because your calorie intake is matching your calorie output.


So what you need to do is tip the energy balance scales in your favour. To see you expending more calories than you are consuming. This is what is known as an energy deficit and is the mechanism that every weight loss diet works on. Every single one. It’s only the methods to get you to achieve this that differ from diet to diet.


When looking to lose weight you need a starting point! And you want to keep it as simple as possible. You need to know your energy requirements for weight loss (a daily or weekly target).

Then you need to record what your energy intake is. (Don’t say I’ll tot it up in my head, you are not rain man, plus you’ll be way out). Use something simple like a tracker (MyFitnessPal).


Sticking to this will see you achieve weight loss, but that’s only one half of having a healthy diet. The other is making sure that 80% of the energy/calories you are consuming are from nutrient dense foods.


Stick with this and it won’t be long before you might get someone plucking up the courage to ask you;


‘How do you eat so much and stay so slim?’


If you need more help with this get your copy of my Guide to Vitality.

You make the decision

Good moaning Friend,

Answer me this, and be honest with yourself. Is the best version of you is being kept at bay by your habits? Is your lifestyle doing you a disservice? Are you longing for a change?

Are you stuck in a rut? On a negative trajectory with your health and fitness, always feeling lethargic? Stuck in the monotony of life doing the same thing over and over, not progressing. Getting fatter, unhealthier, and dreading your next medical?

Do you see other guys in great shape seemingly effortlessly? Watching them engage in public displays of affection with their other halves.

Well?

I know, it’s a real papercut! But fret not! All this can be remedied.

I know what you’re thinking, those guys are not me, they live a different life. They have the time, I don’t.

What if I told you that the guys I work with were of exactly the same mindset. They didn’t believe it was possible. But to quote Nelson Mandela…

‘It always seems impossible until it’s done.’

These guys were no different to you. They knew they needed to change. They could feel their energy draining, their vitality slipping away.

Their problem was that they didn’t have a plan (like Alice in Wonderland asking the cat for directions, but not knowing where she was going).

That was until they took action. They made the decision to change. They committed to getting the most out of life before shuffling off this mortal coil. They took control and realized what I’m about to tell you now. Your health, your performance, your work-life balance… 

…starts with you!

It starts with you implementing self-discipline, managing your time. Saying no to the irrelevant and distractions. Blocking out family time, gym time, time for yourself, as you would a work meeting.

‘Ok Andrew I hear you, but where do I start with all this?’ You ask.

Well, to give you a plan going forward I have upgraded my free guide.

The Gentleman’s Guide to Vitality

In it, you’ll find:

*Diet tips for weight management and supporting testosterone levels
*Workout plans to improve body composition and reduce insulin resistance
*Sleep guidance to guard against testosterone decrease
*Stress management to reduce cortisol levels

Click here to download 

Start implementing the things in the guide and I promise you that you’ll be in a better position with your energy, productivity, and happiness.

But if you need some more support, someone to work it out for you, connect the dots, expedite the process and keep you accountable…