Some of the most common goals for hiring a personal trainer (PT) include muscle building, toning, improving cardiovascular fitness, flexibility, enhancing physical well-being and better quality of life. However, weight loss is by far the most frequent reason people seek out a personal trainer. But are PTs the best equipped to help you achieve sustainable weight loss?
It’s widely understood that to lose weight, you need to create a calorie deficit. This means consuming fewer calories than your body uses each day. When this happens, your body taps into its reserves of glycogen, muscle and fat for energy, leading to weight loss.
While the principle is straightforward, the challenge lies in consistently maintaining this deficit. What’s even harder is adopting a strategy that makes these changes sustainable in the long term.
Understanding Calorie Expenditure
Where does our calorie expenditure come from? Here’s a breakdown relevant to an average person (not an athlete or army veteran for example):
- Basal Metabolic Rate (BMR) – 70%: This is the energy your body uses at rest to maintain vital functions like breathing and circulation. It’s the largest portion of your daily calorie burn.
- Non-Exercise Activity Thermogenesis (NEAT) – 15%: NEAT includes the calories burned through everyday activities like walking, standing and fidgeting.
- Thermic Effect of Food (TEF) – 10%: This is the energy used for digesting and metabolising the food you eat. Different foods require different amounts of energy to process, with protein needing the most.
- Exercise Activity Thermogenesis (EAT) – 5%: EAT covers the calories burned during intentional physical activities like workouts, sports, or any structured exercise.
These components make up your total daily energy expenditure (TDEE). On average, people spend 2 to 3 hours per week on planned exercise activities like structured workouts. This small amount of time explains why exercise only accounts for roughly 5% of total calorie burn.
Exercise: More Than Just a Weight Loss Tool
Given this, is seeing a personal trainer 1-3 times a week really the most effective way to achieve sustainable weight loss? Probably not. Relying solely on exercise for weight loss is like asking an artist to create a masterpiece with a kid’s crayon – it’s possible, but not ideal.
However, exercise offers benefits beyond just burning calories. Regular physical activity improves cardiovascular health, boosts mental well-being, builds muscle and strength and supports overall quality of life. While exercise alone may not be the best tool for weight loss, it’s essential for improving health markers like blood pressure and cholesterol.
The Importance of a Sustainable Path in Weight Loss
When it comes to losing weight, nutrition plays a much larger role. Making the right food choices is more important than trying to burn off calories through exercise alone. For weight loss to be truly effective, it must also be sustainable. This means adopting strategies you can maintain long-term.
Quick fixes and strict diets may lead to temporary success, but they often result in weight regain. Sustainable weight loss involves making lasting changes that fit into your lifestyle, allowing you to enjoy life while achieving your health goals. A sustainable path combining balanced nutrition with manageable physical activity is key to long-term success.
A Better Approach: Nutrition and Life Coaching
Rather than hiring a PT who mainly focuses on counting reps, consider finding someone with a strong nutritionist background. A nutritionist can teach you how to eat in a way that keeps you full, helps you enjoy your meals and keeps calories in check.
If you want sustainable weight loss, the typical 12-16 week transformation plans might offer quick results. However, old habits often return once these plans end, leading to weight gain. It’s crucial to find someone who can help you make the right food choices on your own.
It’s also important to find someone who can act as a life coach. They can guide you on how to incorporate healthy eating and exercise habits into your life, considering your work, social and family commitments. This way, what you do becomes sustainable for you.
Conclusion: The Holistic Approach to Sustainable Weight Loss
In summary, personal trainers and exercise are great for improving health markers like strength, endurance, toning and cardiovascular fitness. But for sustainable weight loss, this method alone isn’t optimal. While exercise might help you think twice before indulging in unhealthy foods, it’s unlikely to get the long-term results you want.
Instead, consider hiring a nutritionist and life coach who also understands the principles of exercise. This balanced approach is more likely to help you achieve your weight loss goals and maintain them.
Call to Action
Before committing to a personal trainer, take a step back and assess your goals. If sustainable weight loss is your primary objective, seek out a professional who offers a balanced approach. Look for someone who provides nutritional guidance, life coaching and exercise tailored to your needs. This comprehensive strategy will likely help you reach and maintain your goals for the long term.
To get started, book a Free 30-Minute Discovery Call to discuss how a personalised and comprehensive approach can help you achieve lasting change. This initial call will give you the clarity and direction you need to start your journey towards sustainable health and well-being.
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