Ross Yeoman Personal Training

Moderation and Enjoyment


How to Lose Weight without Lifting a Weight: Tracking

Posted on 9 August, 2017 at 6:40

Simple changes, maximum effect

Learn the real secrets of fitness


My main goal with RYPT was to create fitness that is sustainable, in moderation, enjoyable and also helps improve lives via education without taking short cuts!

Enlightening the actual truth about fitness is far more powerful than copying what other people do and hoping it works: understanding is the real deal breaker.


Lesson 4: Tracking

As cliched as it is, simple changes to lifestyle make a huge difference to your health.

Inactivity and excessive food consumption are the main challenges facing this and future generations due to the associated health issues.

It’s only going to get worse as habits change and we become sedentary.

The thing is that changes don’t need to be strenuous, the simpler, the better as they become habits.


One of the simplest and most important things you can do is to become AWARE of your habits.

Often, our habits and choices are a reflection of our emotional state: angry, anxious or tired are just a few that can lead into poor choices.

I advise keeping a nutritional planner / diary for two weeks and track EVERYTHING that you consume.


The reasons for this are:

note undetected habits

- find recurring trends

- alert yourself to the truth

- sometimes it will even shock you in action!

The same can be done for physical activity although most of us are quite aware of our standing.

Once you have logged all your food (and drink), I would recommend (firstly, sending it to me for a free review), then evaluating and looking for things that are unexpected.

Can you make simple changes or even substations to your choices to promote healthy habits. Again, the smaller the changes the better. Go for quick-wins and as these become embedded then work on more.


Subconsciously, we make many choices that affect our wellness but we don’t take time to look at them.

Mindless eating is a huge factor in weight gain: consuming sugar and unhealthy foods can be dictated on a less conscious level of our brain.

Pay attention to simple things like your mood when you reach for sugar / caffeine or even how much you chew your food. Did you know that chewing more promotes better digestion and encourages satiety.


Being alert is the first step on the path to change. Without assessing the extent of the situation, we are merely paving over the real issue.

Listening to our bodies is one of the most neglected facets of fitness – don’t fall into this trap.

So for your next meal, make a note of what you eat (even on your phone) and track it for a week.


Remember, RYPT is about sustainability, moderation and enjoyment! There are no fads or shortcuts, just facts.




Categories: Beginner's, Guides, Lifestyle