The Simple Facts on Losing Weight

Over my years as a personal trainer, these are the most common questions I’ve been asked about losing weight.


Q: I just want to lose weight, what’s the best way to do it?

A: First of all, let me say it’s a combination of things, but the two most important factors are your diet and the amount of exercise you do. Losing weight is not as difficult as most people believe. It’s really just like simple mathematics.

Q: What about my calorie intake?

A: For example, if your body needs 3000 calories of energy every day to stay at the same weight, you obviously need to lower that amount to lose weight. However, since the speed of our metabolism is different for all of us, it’s easier for some to lose weight than others. So simply cutting down our daily calorie intake is not always enough to effectively lose weight over the long term.

Q: What’s the safest way to lose weight?

A: The best way to lose weight quickly and stay healthy is to incorporate some regular exercise and generally lower your foods containing carbohydrates like rice, bread, pasta, sweet soda drinks like cola or any foods containing sugar. Eat more fish, chicken, eggs or small portions of lean beef and avoid eating 2 or 3 large meals a day.

Spread your meals throughout the day, what I mean is, eat 4 or 5 small meals a day and don’t eat till you feel full, just eat enough so you feel satisfied. Eating smaller meals more often has two great benefits, it speeds up your metabolism and therefore burns fat faster and secondly, by eating more often, you don’t crave snacks in between meals which will only make you fatter.

Q: What’s the best time of the day for me to burn more calories?

A: The best time to exercise to lose weight is first thing in the morning before you eat any food. Your blood sugar levels are at their lowest point in the day because you haven’t eaten since the day before and at this time, your body will burn fat at twice the rate of any other time during the day.

What this means is your body will use fat for energy as there’s no food readily available as a source of energy. If you have the time, try taking a brisk walk either on the road or on the walking machine for at least 45 minutes to an hour.

It takes our body about 15 minutes of continuous exercise for our heart rate to get to a point where we’ll start using fat for energy. So if you walk for an hour as soon as you wake the last 45 minutes, it will be like walking for 90 minutes at any other time during the day since your body burns fat at around twice the rate with low blood sugar levels compared to walking just after eating.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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