- Track your food and Create a Calorie deficit
- First thing we need to do when wanting to lose fat is we need to create a calorie deficit. Simply put, this involves reducing our calories to be less than what we burn off. It is important that we track our food to ensure that we achieve this.
*If we eat too many calories then we will put weight on.
2. Increase Protein
- Lean meat: chicken, turkey, extra lean beef mince, white fish
- Egg whites
- Low fat dairy foods
- Supplements (protein powder)
*Good balance of protein keeps you feeling fuller longer and reduces cravings for high carbohydrates and fatty foods.
3. Increase Good Fats (in moderation)
- Seeds, Nuts, Avocado
- Omega 3 - found in cold water fish and some plants
- Omega 6 - found in many oils (coconut oil)
*Good fats transport essential vitamins (A,D,E,K) through the body
4. Reduce Alcohol
- For faster results avoid alcohol, alcohol contains unnecessary carbohydrates
- Chose a lower alcohol content beer/wine
- Don't over eat after drinking, drink more water as dehydrated rather than hungry
- Alternate when drinking (e.g. glass of wine, glass of water/sparkling water = consume less alcohol).
*The body looks to burn alcohol off first as it sees it as a toxin rather than the food consumed while drinking, which will be stored as fat.
5. Timing/Types of Carbohydrates Eaten Around Exercise
- Avoid Poor carbohydrate choices - pastries, biscuits, chocolate, chips, sugars (no nutrients, high fat)
- Moderate carbohydrate choices - bread, rice, pasta, potatoes, cereals, fruit juices, dried fruits (dense carbs)
- Best carbohydrate choices - peaches, plums, berries, tomato, nectarines, broccoli, zucchini, lettuce, cucumber, capsicum, beans, asparagus (water based, high in fibre and minerals)
*Don't over consume carbohydrates prior/after exercise
6. Eating Small Regular Meals
- Eating small regular meals boosts the body's fat burning potential
- Spikes metabolism, extra energy used to break down these meals
*Results = 70% Nutrition and 30% Exercise*Disclaimer: Individual results vary based on agreed goals. Click here for details.