MANDIE NUGENT'S TOP WEIGHT LOSS TIPS
USN athlete, Mandie Nugent, shares some of her great fundamentals for losing weight and looking your best this summer.
BE IN A CALORIE DEFICIT
Simple terms – if calories out are more than calories in then you are on the right path to losing weight. A lot of the time people consume too many calories for their life style without realising which can cause weight gain. Using the Harris Benedict Equation you can work out how many calories are right for you. You can find online calculators to help you work this out. The average person ideally should be eating about 300-500 calories less than what they’re exerting. This will help lose 1-2lbs a week which is the healthiest and most sustainable way to lose weight.
SET YOURSELF A GOAL
If you give yourself a target and a time frame to achieve your results your self discipline and motivation will help push you further to achieving your weight loss. For example, if you have a holiday coming up and you want to drop a dress size then set yourself weekly goals of how much you want to lose and research how to do it. Don’t be afraid to ask for help either, the entire USN Team understand how weight loss works and the best way to do it for you so feel free to contact any member of the team or ask a PT at your local gym. There are lots of great articles and blogs (other than this one) from Team USN on how to do this.
You may be in a calorie deficit but is your ratio of carbohydrates, proteins and fats right? There are many different theories as to what ratio your macros should be but everyone will have something different which works for them. To have a sustainable healthy balanced diet then that’s exactly what it should be… balanced. A typical ratio I like to start clients on is 40% Carbs, 40% Protein & 20% Fats and from there see how their body reacts. It’s all trial and error with most people but that’s a great place to start and from there you can manipulate each Macro higher or lower to suit you.
CUT DOWN ON PROCESSED FOODS
We all love a binge now and again but if you reduce the amount of process foods consumed and try stick to fresh fruits & veg, whole grains, meat & fish and plant based products then you will start to see a change in your body for the best.
THE RIGHT SUPPLEMENTATION
USN provide a great assortment of supplements which can aid your fitness goals. For weight loss i highly recommend the Diet Whey Isolean Whey Protein which is the most refined protein powder USN offers which helps those on the path to losing weight. This is great as a post workout shake or a ‘snack replacement’ – not a meal replacement. Other supplements I take when I’m cutting down for photoshoots or for holidays are PhedraCut Lipo and CLA Pure 1000. Both these capsules aid fat loss and will help give that extra push towards reaching your goals.