A Co Down fitness coach has shared top tips for those looking to get into shape this summer.
The 24-year-old has been sharing advice on TikTok with those on their own fitness journey, and he has told Be everything you need to know about weight loss.
Ruairi explained the mistakes people make when it comes to weight loss, such as cutting carbohydrates out of your diet or ‘going cold turkey’ and restricting the foods you enjoy.
He said: “This just leads to cravings and binge eating 99% of the time. I’ve made these mistakes many times myself over the years looking for quick fixes and not actually wanting to put in proper work and changes to my lifestyle. Finding the right information can be hard when you are uneducated in a subject, this is why I want to reach out and help people.”
The fitness coach has told how exactly a calorie deficit works and how volume eating is a good way to stay full.
“A calorie deficit is pretty simple, it’s burning more calories than you consume. A lot of people over complicate the process and panic when they do not see fast results.
“Some hacks for being in a calorie deficit are volume eating and move more because the more you move, the more calories you will burn. Try not to waste calories – make small changes such as full fat milk to almond milk, and full coke to Coke Zero. These are two examples of small changes that can make a big difference in the grand scheme of things.
“Make sure you prioritise your protein intake, it is the most filling macronutrient so you will be fuller for a lot longer after a high protein meal.
“Volume eating is a great tool when it comes to being in a calorie deficit and when you’re hungry. Volume eating is the consumption of more food but less calories, so substituting your calorie dense foods with foods that have less calories. This will keep you fuller for a lot longer.
“Do not cut out the bad foods, just control them so you’re not taking up half of your calorie intake with them – as you’ll be a lot more hungry compared to when you smartly volume eat,” he said.
The Co Down man says you do not have to exercise excessively lose weight.
“Only 5% of your calories burnt come from exercise. Making sure you try and keep on the move is important, I always have my clients set a step goal each day because it targets your NEAT (non exercise activity thermogenesis) which burns more calories than people realise. I’m not saying don’t train or exercise because I generally advise performing at least three resistance training sessions a week, but it’s not the only thing you need to do in order to lose weight,” he added.
Ruairi says in his own diet, he eats all foods but ensures he counts his calories and plans everything out.
He recommends trying low calorie snacks such as Hula Hoops Puft, low calorie jelly pots, Halo Top ice cream or Fibre One bars but says do not forget that if your favourite chocolate bar or packet of crisps are within your calorie goal, enjoy them too.
The coach added that there are no such things as good or bad foods.
“A lot of foods have been demonised in the fitness industry. High carbohydrates and high fat foods have a bad reputation and I have no clue why. People blame these foods for weight gain, but people gain weight because they eat more calories than they burn, not because they have consumed bread.
“No food is good and no food is bad, you just have to fit them into your meal plan, I eat so called ‘bad’ foods such as bread, ice cream, bagels, just to name a few daily. Using the 80/20 rule is best for this. This is 80% nutritionally dense foods and then 20% for the foods you love and enjoy – mine is pizza.”
Ruairi’s top five tips for those wanting to lose weight
- Make sure you are in a calorie deficit as it’s the only possible way to lose weight
- Set a realistic step goal each day, this will vary from person to person as some people walk all day in work and some will be stationary at an office
- Hit a protein goal each day – I advise 1.8-2g of protein per 1kg of body weight
- Be patient, this is not a quick fix. It should be a lifestyle change and you should enjoy the process of putting yourself in a better place
- Never compare yourself to anyone, you will be on your own journey and this is not a one shoe fits all kind of thing. Do the workouts you enjoy and eat the foods you love, all while being in control of your calories
Ruairi also has advice for those lacking some motivation, adding that it “comes and goes”.
“There is not one person in the world that wakes up with the same motivation and drive every day. We are all human, we have good days and bad days regularly. My best advice would be what I’ve mentioned before which is doing exercises you enjoy and eating the foods you love.
“This makes the process ten times easier than it would if you done exercise you hated and forced yourself to eat the foods you didn’t like. If you are enjoying the plan, it means you don’t feel like it’s a task completing it. Do not rely on motivation everyday because it won’t work. Always think about the progress you’re making,” he said.