There are many ways to drop body fat and everyone’s body is different but we’ve designed a quick guide to some simple changes which can help you slim down.
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VEGETABLES
Despite being told to by our parents all these years, most of us don’t eat enough vegetables. Packed full of antioxidants, vitamins and nutritious phytonutrients.
TIP: Try to consume a variety of colors of veg. Start with cruciferous veg (e.g. Broccoli, cauliflower, kale, etc.) which contain cancer-fighting compounds.
GOOD FATS
Fat does not make you fat. We’ve literally been lied to for years. Fat is an essential part of a healthy diet. A diet containing healthy fats rich in omegas is good for the brain and good for the heart. Great sources of healthy fats are salmon, mackerel, sardines, avocado, nuts, eggs and oils such as extra virgin olive oil and coconut oil. Take omega supplements.
MUSCLE BUILDING
When targeting fat loss, the bulk of your workout schedule should be based around increasing your metabolic rate by targeting muscle growth through weights-based or HIIT workouts. Don’t worry about “looking bulky”, you’ll lose more size through fat loss than you’ll gain through muscle growth.
PROTEIN
Protein is awesome for fat loss. Not only will it help to repair & grow muscle (see above), it also keeps you fuller for longer, reducing appetite. Head for the meat, eggs, nuts, fish and (plant based) protein shakes.
SLEEP
Don’t underestimate the role of sleep in fat loss. Sleep is when your body repairs and releases growth hormone. A study by the University of Chicago showed that people who had 8 hours of quality sleep saw 55% more fat loss than those that only slept for 5 hours.
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REFINED SUGAR
Refined (white) sugar is the number 1 food to reduce from your diet. It has a massive part to play in the global obesity epidemic. Sugar isn’t always obvious, look for it. You’ll find it in the ingredients of many foods you wouldn’t expect!
TIP: To add sweetness to a recipe, try using dates or a little honey.
ALCOHOL
OK. We are aware this one isn’t going to be popular! Alcohol is a toxin, if you fill your body with toxins, your body will hold onto body fat to protect your organs from damage. If you are serious about fat loss, you need to ditch or dramatically reduce the booze. It’s not just the toxins that are the issue. Hundreds of empty calories you don’t need, often filled with sugar.
WHEAT & GLUTEN
Very few people suffer coeliac disease which is an autoimmune reaction to gluten. Many more people, though, have some kind of sensitivity to wheat or gluten, often causing bloatedness and inflammation. Excessive wheat consumption can cause insulin spikes followed by energy slumps.
PROCESSED FOODS
Many cooking sauces, microwave meals, and convenience foods contain high levels of trans fats, sugar, and preservatives. Cooking from scratch is much healthier and takes much less time than you think.
DAIRY PRODUCE
Milk is relatively high in sugar (lactose) and can cause many people (not just the lactose intolerant) to have bloatedness and digestion problems. Good digestion is crucial to fat loss. Dairy products can also cause acid formation in the gut which can lead to inflammation.
HOW TO STICK TO YOUR NEW CHANGES
The quickest way to results is to stick 100% to healthy eating and regular exercise. We know, though, that many people find this impossible to maintain. Our suggested approach is to be 100% good for the first couple of weeks. Then once you start to get results, have the occasional treat. Once you’re at your goal you can live by the 80/20 rule. Be good 80% of the time and you’ll stay at your goal, for good!
100% Good – FAST START (2 WEEKS)
90% Good – PHASE 2: HEADING TO GOAL
80% Good, 20% Treat – PHASE 3: MAINTAINING
We can do it, guys! Let’s achieve that #fatlossgoals ! 😉
(Photo and info from Google. For more tips and access to FREE workout videos, recipes and blogs, head to www.realresults4realpeople.com. For personal online body transformation coaching, go to www.realresults4realpeople.com/onlineBTC)
