So you finally decide to go on a weight loss diet in Dubai or Abu Dhabi.
You look online as many of us do and see a new diet called intermittent fasting.
The method of loosing fat described as fasting is basically not eating any food and drinking only water for some period of time to lose weight.
Intermittent fasting can be for a day or two a week or something like the 16/8 plan.
This diet seems pretty simple and you decide to give it a try. Couple of days go by, without eating anything and you can see and feel that you lost a lot of weight.
You’re surprised and feel happy about the results that this new diet has provided.
Then you go to the gym and decide to start working out only to realise that you have no muscle left on you. What has your “new” diet done to you. It helped you lose weight as promised! BUT what kind of weight? Fat weight? Muscle weight? Water weight?
Yes, sure you have lost some size, some fat BUT the sad part is that you also lost hard to gain muscle. And now you are in a situation thinking was your new diet worth it.
Was the fasting method of losing weight worth it?
The above is just one example of why you should use a professional personal trainer in the UAE. Diet and nutrition personal trainers in Dubai and Abu Dhabi are experts in ‘safe’ and ‘healthy’ weight loss and you should always seek the advice of a professional before starting any weight loss plan.
Weight in our body comes from different things;
The first step in your weight loss journey whether that’s at home or your gym is to decide if you just want to see that number on the scale go down or you want to see a good looking figure in the mirror.
This can be confusing for some people but basically your scales might go up due to muscle weight but you’ll still look in great shape.
Once you decide what you want your personal trainer in the UAE can create an individual nutrition plan based on the best ways to reduce fat without losing too much muscle weight.
If you decide you want to lose weight ‘and’ build some muscle on the way (if you are a beginner) and look pleasing to the eye then you can follow this simple guide for achieving that.
The first thing you (or your trainer) need to sort out about your nutrition plan in the UAE is your calorie intake.
There are plenty of formulas on the internet that can calculate that for you.
It’s very easy really. The simple rule is that you need to be in a calorie deficit to lose weight but this deficit shouldn’t be too much because that can cause muscle loss too.
A good starting point is 300 calories bellow your maintenance.
The second step you or your trainer in the UAE need to look at are your macro nutrients (protein, fats, carbohydrates).
Protein should be around 30% of your diet, carbohydrates 40%, fats 30%.
There is a common misconception that people have that states: “if you want to lose fat you should lower your fat intake dramatically”.
This is simply not true. Healthy fats are a necessary part of your diet.
When you ingest healthy fats your body doesn’t need to store the extra fat and it’s released and burned.
Let’s take a look at these 3 macro nutrients in more detail.
Proteins are an important element of the body. All of the muscle cells are made from protein.
Proteins are the building blocks of your body that’s why it is necessary to eat plenty of protein (either meat or vegetable based) to retain as much muscle as possible while you are in a calorie deficit.
A good rule of thumb is that you need 2-2.5g of protein per kg of bodyweight in the UAE if you are working out OR 1-1.5g of protein if you are just dieting.
Good protein sources are: fish, chicken, turkey, ground fed beef & buffalo, seafood, soy.
Carbohydrates are the energy source for your body. You should spread them wisely throughout the day to help with fat loss.
You should consume most of your carbohydrates in the morning or at the time you are most active in the day OR if you are working out – before and after your workout.
They are necessary to keep you feeling energetic and happy.
Good carbohydrate sources are: basmati rice, oatmeal, brown rice, whole grain bread/pasta, vegetables, fruits.
You should avoid artificial sugars as much as possible because they are classified as simple carbohydrates and they release fast into your body and if you aren’t active your body doesn’t know what to do with them so it stores them as extra fat.
Don’t be scared of fats. Fats are essential part of any diet. No matter if you are building muscle or losing weight, fats are important. They are equally as important as carbohydrates.
There are two main types of fats: saturated and unsaturated fats. Your diet should consist of both of them although you should keep your saturated fat intake low.
It’s a major fuel source for your body (meaning it provides a lot of calories) and also the main way you store energy.
You need healthy fat to help you absorb certain nutrients, such as fat-soluble vitamins (vitamins A, D, E and K) and antioxidants. Fat is important in giving your cells structure.
Omega-3 fats, a type of unsaturated fat, are important for optimum nerve, brain and heart function.
One type of fat you don’t need is Trans fats, an artificial kind of fat found in partially hydrogenated oils.
As we mentioned above. Training at home in Dubai or Abu Dhabi for Weight loss and fat loss are different things.
Yes, you can lose weight without training but it will take you more time to lose the weight and it might not provide the results you are looking for.
There are studies that show losing fat weight can help reduce your fitness of heart disease, diabetes and more.
When you combine fat lot training along with following a great diet you get the best of both worlds, your weight will go down ‘and’ you’ll be working on improving your physique too.
Diets in Abu Dhabi and Dubai can be great if your goal is simply to lose weight. If you want to lose fat and tone up your body too then a great nutrition plan and PT program is the best way to go.
So, what are the best exercise methods which will actually help you burn fat faster?
Weight loss in Dubai and Abu Dhabi is not the same as fat loss.
If you want to lose fat you should have a detailed nutrition plan for what to eat to eliminate muscle loss as much as possible and maximize fat loss.
If you just want to lose weight, just to see that number on the scale go down and not be concerned about losing precious muscle then a simple calorie deficit would be ideal. Although this option isn’t healthy it works. Is up to you to decide if you want the healthy, fit lifestyle or you just want to be skinny.
Healthy eating in the UAE doesn’t need to be difficult. If you seek the right advice from a professional male or female personal trainer in your area of Dubai, Abu Dhabi or Sharjah the process is simplified.
The UAE Personal Trainers website has made the entire process of finding the best male or female PT in your local area so simple. You can easily and quickly find personal trainers, sports coaches, swimming teachers and more.