The Mini Fat Loss Guide Here in the UK, it is estimated that 70% of GP (doctor) visits are caused by diet related issues such as diabetes, high blood pressure, high cholesterol to name just a few. People will try diets they have found on Google. Things like Atkins, Keto, Intermittent Fasting and low carbs and so on. All diets work when you stick to them, however, they are not sustainable long term and that is why when people stop, they tend to put the weight that they lost through dieting back on. An effective diet does not need a name. It needs simple steps anyone can follow and have long term sustainability. Below are tips you can follow that will help you along the way. TIP 1: Protein Pick a lean protein source with EVERY meal. Protein will help manage the hunger and help to keep muscle mass as you start to lose fat. You want to ensure every meal has a lean protein source. You want to aim for 1g (gram) of protein per 1lb (pound) of body weight. Example: If you weigh 150lbs then eat 150g protein a day. You can convert your KG weight into pounds by multiplying by 2.2. TIP 2: Non-Starchy Vegetables Alongside your lean protein source add a base of non-starchy vegetables to each meal. These tend to be low in calorie and will help to keep you full for longer. Eating a wide variety of vegetables will help provide your body with essential micronutrients. TIP 3: Standardise Meal Timings 3 hrs 3 hrs Eating evenly sized and evenly spaced out meals consistently will help supply stable energy, reduce hunger, and curb cravings. All of which is beneficial if you are in a fatloss phase. One other benefit is that it will allow you to form sustainable eating habits enabling you to lose weight in a consistent manner. Also, spacing your meals out evenly across the day will aid in muscle maintenance. A huge WIN. TIP 4: Drink Water Drinking water will help with nutrient absorption and digestion. Most people are dehydrated which increases fatigue so drinking more water will hydrate the body and pride you with more energy for the day. Drinking water will help with feeling full too. One added benefit is the more you drink the more steps you will take because you must go to the bathroom more often to flush those toxins. TIP 5: Consistency You want to be consistent rather than perfect. Being spot on for 2-3 days and off for 4-5 days is a recipe for disaster. Focus on being consistently good 80% or more and then you will notice the changes. There is no such thing as the perfect diet, the perfect nutrition plan, or the perfect training regime for fatloss even though most of us wish there was one. Have a plan and stick to it as best you can. Cater for those nights or days out and off plan meals. You want to build longer term consistency. TIP 6: Walking You want to walk more, simply aiming for 2000 more steps then your current average will equate to around 80-100 extra calories burnt per day. A baseline should be between 7-10k steps per day. It is minimal impact and highly effective. TIP 7: Resistance Training Weight training or body weight exercises will stimulate muscle which in turn tells the body those muscles are necessary. Building muscle will also help burn more calories during the day aiding to your weightloss goals. And one final thing… THE SALES PITCH I have personally lost 17kg and kept it off for over 4 years. I have managed to add muscle to my frame in my 40s. I use my knowledge to help clients to achieve their goals whether it is losing weight, gain muscle or improving their overall health. If personal coaching is not your thing, then don’t worry, I am releasing a Fat Loss Made Simple Guide which you can purchase soon. It will give you a step-by-step guide with detailed instructions on how to create your own fatloss plan which you can stick too. If that is more of an interest to you then follow me on Instagram (ketan7581) and send me a DM with ‘FMS’.
