As a personal trainer and online coach I have a lot of conversations with a lot of different people about their eating habits. There are a TONNES of MYTHS which people seem to hang on to and a lot of these can be really counter productive.
I specialise in fat loss. The truth is that to drop bodyfat you do NOT need to change everything about your current eating habits. It does not need to be a stressful process which causes you anxiety and it becomes all you can think and stress about all day when you already have a very demanding job and home life looking after your children etc.
To drop body fat you simply need to be putting less calories in your body than you are burning off. There are a few ways in which you are able to do this. If you have been the same weight for a while but are unhappy with your body fat then you can keep your calories the same and start exercising to burn more calories and you will therefore be burning more than you put in.
You can keep your daily activities the same but still be burning the same amount of calories each day as you are now and eat less so you will still be putting less in than you are burning off and therefore your weight will drop.
For best results you will exercise more AND drop calories and therefore be burning a lot less than you put in and are more likely to just drop body fat while maintaining muscle mass.
Over time you can change your eating habits to eat healthier more nutrient dense foods that will make you feel better and also more full than the current food/snacks you may be eating which have led you to an unhappy place.
It is unlikely that you will be able to change all of your eating habits overnight so for sustainable change, small changes to your current habits will make a BIG difference.
High amounts of protein are what you should focus on with fat loss as they will fill you up more than any sources of carbohydrate and fats and therefore stop you consuming as many calories.
A common problem people face is trying to drop their calories too low and becoming absolutely starving and then binging on high calorie foods because they just can’t take the hunger any more. This is completely unnecessary. Gradually drop your calories over weeks. You must be patient and consistent to see results. It will not happen overnight. Trust the process and you WILL see results.
Dans Top Tips:
When you are going through a fat loss phase/program you will be in a calorie deficit (burning more calories than you are eating) it is therefore in your best interest to choose more nutrient dense foods, and keep them low fat.
This is because you will be allowed more of them before you reach your calorie goal for the day.
Vegetables – They should be a staple in your diet when dropping fat because they are a good source of carbohydrate, protein and nutrients and are very low in calories. Therefore you can fill up on veggies and it will feel like you have consumed a lot more calories than you actually have, which will hopefully help keep away hunger for longer.
Water – Consuming around 4 – 5 litres of water per day will help stop you from being constantly hungry,it will help aid fat loss as it will cause you to flush out your system regularly. It is important to stay hydrated throughout exercise and also will help keep your energy levels up.
My 3 favourite foods while going through a fat loss phase are:
Chicken– it is a very lean meat. This means you can have a little bit more without bumping up your calories compared to something that may have a higher fat content and increase your calories. It’s very filling and will keep you from feeling hungry for longer and is high in protein. Being higher in protein means it will fill you up more than something that is low in protein and high in carbohydrates so hopefully it’ll stop you over eating and going over your daily amount of calories.
2. Sweet potato– great low calorie carbohydrate for your diet when dropping body fat. In my opinion it has more flavour than regular potato and is also high in fibre. You should be aiming to consume about 30g of fibre per day to aid regular bowel movement which is also very important when dropping fat. My tip is to oven cook them, after they have cooked for about 25 mins each side, slice the potato (doesn’t have to be thin) sprinkle over some cinnamon, cover in tin foil for another 20 mins and you won’t be disappointed!!`
3. Frozen mixed berries- when I am dropping fat these are a lifesaver to really add some flavour to my oats on a morning. Oats are great for you however they can become very plain and difficult to eat on their own when you could possibly be craving sweetness. Frozen mixed berries are much lower in calories than other fruits such as bananas and pineapple, so again you can enjoy that little bit extra.
Below are some of the fantastic results Dan’s clients have achieved through working with him on nutrition and exercise.
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