Weight loss (particularly fat loss, assuming you don’t want to lose muscle mass or body water) is achieved when your net caloric balance is in deficit.

The formula looks like this: [Energy In (Calories Consumed)] – [Energy Out (Calories Burned)] = Changes in Body Stores

This is a simplified concept, of course, but the big picture will be sufficient to understand what actions to take if you want to achieve long-lasting, sustainable weight loss.

This visual explains some of the factors that influence ‘energy in’ and ‘energy out’:

Through 2 main factors:

1. Consuming (and absorbing) fewer calories (i.e. eating less caloric foods)
2. Increasing activity or increasing specific activities (cardio, lifting weights, etc.) 

Other factors include sleep, stress management, and mental health. These can greatly affect the perceived difficulty of specific tasks you have to do to lose weight.

The one that you find most enjoyable and sustainable and that provides the results you’re after. We should also add the one that makes you healthier!

There is no one perfect diet, although there are a few common “themes” of good diets (such as higher veggie, fruit, and fibre intake). Again, the specific diet isn’t as important as whether you find it enjoyable and sustainable long-term and are getting results.

We highly suggest it so you can get the benefits that strength training brings (increased muscle, bone mass, strength, reduced injuries, increased mobility, improved mental health, etc.). However, it’s not necessary to just lift weights to lose weight. You can also burn calories by doing other activities you enjoy.

No, there is not a “best” workout for weight loss. You only lose weight as a result of a caloric deficit. It doesn’t really matter how this deficit is created, whether it’s walking your dog for two hours every day or doing three spin classes a week.

It’s impossible to give you a blanket statement without knowing your particular situation. For the majority of our clients, we advise against calorie tracking at the beginning, especially if they’re not familiar with tracking calories and/or find it frustrating. You don’t have to track calories to lose weight. 😊 

Not at all. Carbohydrates are crucial for your health and performance, and they are so tasty. We strongly oppose cutting entire macronutrients or food groups from your diet (unless you have medical or digestion issues with them).

This is a very complex question. In most cases, we underestimate how much we eat (yes, count your mid-day snacks and after-dinner treats) and overestimate how much we move.

To give you a very specific answer about what you should start doing to see results, book a free 20-minute virtual Zoom consultation with Martin, our founder and head coach, here.