Myself and a couple of friends from work are having a competition to see who can lose the most fat by Christmas. This is particularly motivating for me as my best friend is getting married in 6 weeks and being maid of honour I want to look good!
There are 3 women and 1 man taking part in this challenge, the guy is a big rugby player, however has the least body fat out of all of us! Obviously, men should have less so this is to be expected. All of us are relatively active and eat well most of the time. I am actually the ‘fattest’ of us all with 23.9% body fat. To be honest myself and the women doing the challenge just wanted to lose a bit of body fat and weren’t too fussed about winning. However, the guy has such a competitive streak that he is taking it very seriously!
This however has really motivated me. I have now made sure I’m keeping to 1460 calories per day and for the first time I’m really tracking my macros. So at the moment I am trying to stick to 40% protein, 30% carbs and 30% fat. I am struggling a little to make up 40% of my diet with protein, but I’m persevering.
I may shift the percentages slightly, but it’s made me think losing fat is actually pretty simple. We are all different but it is basic science that output must exceed input to create a calorie deficit. I am aiming for a deficit of 500 calories a day and ensuring that I include weight training in my exercise programme at least 2-3 times a week so that I am building muscle. As the more muscle, I have the more fat I will burn.
However, although I said it may be simple, it is not easy. With people at work bringing in chocolate biscuits and other treats, having to drink 1-2 protein shakes a day to ensure I have the right amount in my diet (I actually don’t like the taste at all) and living in Dubai being able to order in pretty much any type of cuisine to your door at any time of day!
I have 4 weeks left until we do the final measurements, during this time I am going to try to be as disciplined as I can be and let’s hope it pays off! So, to go back to the title, if I had done this just with the motivation of looking good for my best friend’s wedding, yes I may have lost a bit of body fat, however competing against others, especially when the others are competitive, it has really motivated me. Motivating me to challenge myself further in terms of being more meticulous with my diet.
So, if you’re planning on doing something, whether it’s a 5k run, losing a bit of body fat or even being able to do a full push up, find some friends to do it with. It’ll be more fun and will most likely get you better results!