The Essential Do’s and Don’t of Losing Weight

They say that there are many ways to skin a cat, this is also true with losing weight these days. There are so many ways to lose weight right? But which ways are the most sustainable and provide long term results? That should be the question on your mind. Here are a few pointers when it comes to eating and training if you are still stuck at finding something that you would like to perform long term.


DON’T buy into fad diets, that focus on one food group as a base for every meal, i.e. just protein or fat. Aim for a 40/40/20 split. That is 40% lean protein, 40% clean carbs and 20% healthy fats.

Diets that aren’t balanced are often short lived as the results advertised are usually fake. They offer short term fixes and leave your body nutritionally deficient and will ruin your metabolism in the long run. Going on these diets will just make losing weight temporarily, which will most likely come from muscle and water stores, and not fat stores.40-40-20marcosplit

DO commence a healthy balanced diet that advocates a huge variety of natural foods, and focuses on the correct amount of calories the body needs for the day to burn fat and build lean muscle to increase your metabolism.

This diet should provide you with at least 5 meals per day and get you drinking plenty of water. Diets that advocate meal replacement shakes can work well too as they help fill nutritional gaps and teach habits and consistency. Ultimately a diet with a huge variety of clean foods is all you need to lose weight long term.

Long story cut short, do not skip on your nutrition and learning what is the best way to fuel your metabolism.


DON’T worry about buying expensive gym equipment or ab machines that claim you can lose your gut in 15 days. Clever marketing will get the better of people, and most will end up with junk lying around the house. Buying these pieces of equipment will drain your pockets and make it harder to stay motivated to lose weight.

Trust me I’ve done it and spoken to hundreds of people who have agreed to committing the same crime. They believed they had found the answer or holy grail to their fat loss problems. But where never really educated on the truth about lean muscle and how it’s developed to burn fat long term. Worst thing is that a piece of fitness equipment doesn’t solve the underlying motivation problem.

DO invest in a gym membership instead and do it with a buddy for extra motivation. The cheaper option is to invest in a good pair of running shoes (and clothes). Start either with walking briskly until you feel confident to run 20 minutes, 30 minutes, and then 40 minutes, 3 – 4 days per week. There is you cardio fitness problem solved and will help you burn fat.

You could also invest in an inexpensive all over fitness resistance program that you ‘re going to use or just YouTube body weight workouts to begin with and get going. Find an excellent body weight training program to complement you cardio activity, to make losing weight faster. It’s free and works!

If you need help with more specific solution to your eating or training then be sure to enter your details for a FREE consultation.

Understand the difference between weight loss and fat loss. There is a BIG difference! Follow those two DO’s above and losing weight long term becomes much easier. Follow the “don’t” and you’ll be yo-yo’ing up and down always looking for a solution to losing your weight. Just remember to focus on a goal such as losing 5-10 kilos first and don’t stop doing those DO’s until you hit it them.



As a Trainer and Coach for over 10 years now, I've helped many people reach their goals as well as achieve my own including having lost 35kg. I'm my very own guinea pig when it come to achieving a fitter, healthier life and now I'm here to help you. Start by signing up to the Really Really Fit newsletter, Free Book and Video training that will change your mindset and life.

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