How to lose weight? Ask an expert!
Phil as he used to be
Want to know how to lose weight? Ask someone who’s good at it. In fact, why not ask someone so good they’ve just won an award? Over to Phil, forty-something father-of-three, who has been training with us since the studio opened & has recently been commended by Slimming World.
• Phil, tell us about the award you’ve won & what you’ve achieved so far.
“The award is the regional ‘Man of the Year’. This award is not necessarily for the biggest weight loss but for those who have shown commitment, drive and continuity.
My total weight loss before the award was 4st 7.5lbs (29kg) in 16 weeks [it's now well over 5st & counting]. I’ve been very consistent & lost weight every week so far.”
•Impressive numbers! It wasn’t always so positive though. When we first met you were in pain if you walked on the treadmill for a couple of minutes. You’re now doing shuttle sprints, flipping tyres & can deadlift 165kg. Tell us how the transformation started.
“I joined a local fitness club back in 2008 and like most people, really just paid lip service to it and was not really committed to getting fit. In 2009 I decided to get a personal trainer in an attempt to improve my fitness &, having spoken to numerous trainers, it became clear that Roger stood out from the rest of them in so much as understanding where I was coming from and really wanted to understand what my goals were. So I took the plunge and started training at the studio. I was really appalled at how unfit I was and how far I had let myself go.
Over 2009, I got progressively fitter, stronger & pain-free, however, the weight was not coming off. This was mainly due to my lack of commitment to change my eating habits.
In January 2010, Roger had a frank discussion with me and stated that if the weight issues did not improve by April he would feel that he had failed and was not the person to continue training with. This really gave me food for thought (excuse the pun!). The following week, I took a long hard look at my association with food and what I really wanted to achieve on a personal level.
I came to realise that I was heading for some serious health issues in the very near future and that Roger was giving me every opportunity to sort things out but I was really not taking full advantage of this. It took some real soul searching before I decided to commit fully to getting fitter and reducing the weight.
At the end of January, I took the plunge to join Slimming World – what a shock that turned out to be!. Although it’s quite embarrassing for a ‘bloke’ to walk into a predominantly female slimming club, the real hard hitting realisation of what I had allowed myself to become was when I stepped onto the scales! the result was quite emotional when I realised I was 9 stone (57kg) overweight! I came away feeling that it was such an impossible task and a real mountain to climb.
Having told Roger what the results were his reaction was totally unexpected. There was no shock on his face, no criticism or judgemental comments, just a real supportive attitude. I came away from that session totally inspired and determined to achieve what I assumed was impossible: losing 9 stones.
So, the journey began to a new me! I set myself small goals and stuck to the training and new eating plan 100%, losing an amazing 15.5lbs (7kg) in the first week alone!
Its going to be a long process but I am seeing the fruits of my labour. I am fitter and stronger then I have been for years and enjoying the training (well mostly!). The goal is to get the 9 stone off by the end of the year and with the help and encouragement from Roger and Claire I am confident and committed to achieving this.”
•You felt you’d benefit from joining a slimming club as you’ve done it before. Can you outline the plan you’ve followed & why do you think it’s been successful for you this time?
“I have done Slimming World on a number of occasions over the years with limited success. The plans used to allow either unlimited carbohydrates & measured protein or vice versa. In the past I usually stayed on the unlimited protein plan but got bored after 3-4 weeks. I had heard of a new plan called ‘Extra Easy’ which is a flexible combination of both.
This balance seems to work for me and I haven’t felt like I’m on a strict, rigid diet. The plan allows you to have some of your favourite treats, whether that’s a glass of wine, takeaway or a couple of biscuits. These are known as ‘Syns’. All food and drink (outside the Food Optimising list) is given a Syn value – and you can have between 10 to 15 Syns a day.”
• Your weight loss has been very consistent despite all the demands of work & family. How do you keep focused?
And now, halfway to his long-term goal
“I think the main reason I have stayed focused is a realisation that if I didn’t get things sorted with my weight and fitness, I may not be around in the next 10 years. I know this is a bit of a cliché however, in my case, I believe this was a reality.
One of the main reasons that the weight loss has been consistent is the fact that since starting on my journey I have kept a detailed daily food diary. I have found this a great focus and enables me to plan my meals in advance and also record on a daily basis EVERYTHING I have eaten. You would be surprised what you eat in a day without it even registering in your mind.
I know I would not be where I am in my journey without the support of Bodyology. It is so important to combine fitness with diet changes to see the real benefits. I really believe you cannot have one without the other and the twice weekly sessions with Roger have been instrumental in the weight loss and increase in fitness so far.
As I approach the 5 stone mark, so many people are commenting on how I look (mostly good!!). This is such a motivation however, there can be a temptation to become complacent and start ‘picking at the wrong foods’. That’s where the pep talks from Roger kick in along with the family who keep close tabs on me!”
•You’re over halfway to your overall weight goal. How would you sum up the journey so far & what are your thoughts on what lies ahead?
“I wouldn’t say the journey was easy to start with. When I woke to the realisation of how much I weighed, it seemed such an impossible mountain to climb. There were days that I felt down about things, but to be honest whenever I had a workout at the studio I always came away feeling positive and motivated.
Roger always reminded me of setting small goals and not focusing on the overall weight loss amount. Each time I reached that goal I set a new one. I always knew that when I hit the 4 stone mark, it would be a real motivational milestone as this was new territory to me.
I know that the easy part is over and the tough part is here. I am totally committed to achieving my goal to the full and know that I have the support of my family and the guys at Bodyology to fall back on when the going gets tough.
I am determined never to return to the old me, I’ve come too far to stop now. I also know that what I am doing will be a life change in the whole. I know I will have to work hard to maintain the weight and fitness for the rest of my life.
I think the next step for me is to set a goal in both my fitness and weight. The fitness is the most important aspect for me so I want to set myself something to aspire to (not sure what that will be at the moment so will be open to any suggestions within reason!).”
The stand-out points? Firstly, Phil’s weight-loss only kicked in when he combined exercise with a balanced, portion-controlled diet. Diet or exercise alone – such as Phil’s previous stints with Slimming World – will only get you so far, but added together they really are a results multiplier.
Secondly, instead of looking for excuses or short-cuts he took responsibility for making fundamental, long-term changes. Phil has been consistent with his progress because he’s been consistent with his routine; a weekly plan, the ongoing food diary & a steely determination not to miss a scheduled training session. No faddy shock tactics, no cutting out major food groups, no yo-yo numbers, no special shakes or supplements, just real food & regular exercise.
It’s been a pleasure helping Phil to help himself & we look forward to him still flipping our tyres around when they weigh more than he does. Chances are that won’t be long.
