Updated: May 9, 2020
One of the main reasons many decide to get more physically active is to lose some weight. Pills, diets and fads are big business but the fact is this.....
The ONLY way to reduce weight and lose body fat is the negative energy balance.
This means, eating fewer calories and/or expend more calories by physical activity.
Any weight loss programme that doesn't create a negative energy balance will NOT work. Another thing to bear in mind, is that many are a slave to the bathroom scales, however domestic scales are rarely accurate and typically wont tell you what the weight loss is.
Fat? Muscle? Fluids? The more accurate way (and one I use) are measuring body composition with callipers, which measure the fat underneath the skin. These are also great for mobile personal training purposes.
Another way to measure body composition is bioelectrical impedance, which involves passing a safe electrical current through the body and measures the level the current is restricted. This measures the total body fat percentage (as well as other useful readings such as BMR (basal metabolic rate).
This method is as accurate as skin fold callipers, however the prep must be done correctly for the accuracy. For example, time elapsed from when you last ate, your last physical activity, alcohol consumption and diuretics etc.
A really great way to check your progress is simply how your clothes fit. You will noticeably feel and see differences as you progress.