Freeletics offers various training plans to help you achieve your weight-loss goals. You can choose from the following Bodyweight and Running Training Journeys:
- Bodyweight Journeys
Cardio Burn (M) / Calorie Burn (F)
Balanced Burn (M) / Balanced Fat Burn (F)
Shred & Burn (M) / Tone & Tighten (F)
- Running Journeys
Run and Burn (M) (F)
Hybrid Running (M) (F)
The key to losing weight is being in a negative energy balance or energy deficit. Calories are the most commonly used unit of measurement for energy consumption or energy burn. You can create an energy deficit by eating less calories or by increasing the amount of activity you do. For optimal results, you can combine both of these methods to ensure a greater proportion of weight loss comes from fat mass instead of muscle mass. As energy balance is the determining factor in weight loss, it is important to focus on consuming less calories while eating minimally processed food and meeting our daily needs for proteins, carbs, fats, vitamins, and minerals.
A healthy guideline of weight loss is 0.5-1.5% of bodyweight per week. You should remember that weight loss will not be the same from day to day or week to week. For example, periods of high stress or eating saltier foods than usual can lead to water retention and might mask actual weight loss. Therefore, it is recommended to not focus too much on your daily weigh-ins, but instead look at the trend over 2-4 weeks.
The period after successfully losing weight is also extremely important. Most people find it easy to lose weight, but then have a quick rebound once they have reached their weight-loss goal. In order to maintain your target weight over time, it is important to establish long-term lifestyle habits such as eating a healthy diet, keeping a regular eating and training schedule, and getting sufficient sleep.