Introduction to fat loss:-
The five simple rules
I’ve put this list together because for a lot of people, fat loss is such a miserable struggle. But it doesn’t have to be that way. There is a way to lose fat simply – without going on some awful diet or detox and losing your mind and enjoyment of life in the process.
Here are the five rules which will guarantee a big reduction in fat loss, alongside a three day a week training programme.
Rule 1 – to lose fat, you have to gradually decrease your calories. This means eating less and we will be giving some easy strategies for doing this in the coming weeks.
Rule 2 – to support muscle tissue, you have to gradually increase protein intake.
This means eating more lean meat, chicken, fish or beans, lentils and other vegetarian sources. These foods help to speed up your metabolism, help you feel full for longer and provide important amino acids.
Rule 3 – to create the right environment for fat loss, you need to gradually
decrease your carb intake. In other words , eat less sugar and starches like cakes, biscuits, pastries, pasties, chips and processed grains such as white bread. Eating too much of these can wreak havoc on your bloodstream, increasing hormones that lead to fat gain.
Rule 4 – to make sure you’re losing fat the healthy way, you need to gradually increase your vegetable intake. A good guide is to start replacing some carbs for greens such as spinach, broccoli, cabbage, salad etc. Your plate should be half covered with vegetables. A quarter carbs and a quarter protein.
Rule 5 – to support your metabolism, you need to gradually replace your bad fats with healthy fats. By adding things like olive oil, avocados, nuts, seeds and fish oils to your diet, you will speed your metabolism and lose more fat than ever before.
Nutritionally that’s it. Calories down, protein up. Replace some carbs with vegetables and replace bad fats with good fats.
Over the coming weeks I’ll be giving examples and recipes of the kind of foods you should be eating to really lose the fat.
Nicola.
