Ryan Thomas Personal Training

3 years ❤️

🗯 you have to consume less calories than you are burning in order to lose weight. Track your food intake using an app like Myfitnesspal.

🗯 vegetables are high in fibre and water but low in calories, meaning they will fill you up without adding a lot of calories.

🗯 protein has a satiating effect, meaning you feel more satisfied after eating it. This means you're likely to wait longer before eating again, thus helping to control your weight.

🗯 there's no direct cause and effect between sleep and weight loss, however sleeping less means being awake for longer, providing more opportunities to eat.

🗯 stay clear of liquid calories; alcohol, juices etc. They will often satisfy thirst but not hunger, meaning you'll likely eat to make up for it.

🗯 training in a gym, going for long walks or taking part in sport or activity are all ways of increasing your calorie expenditure, meaning you won't have to reduce your calories as much in order to be in a calorie deficit.