Are you just starting out on your weight loss routine and have quite a lot of body fat to lose?
There are a number of articles we put out that relate to people who are fit, lean and looking to progress to the next level. However, this article is more for those who are just at the beginning of their journey or are coming back after a long time.
1. Start out very basic, by tidying up your diet
Eliminate processed food, dairy, gluten, wheat and any food that you know causes inflammation and bloating. Also, eliminate starchy foods high in sugar as well as white bread and minimise pasta, and replace them with gluten-free oats, sweet potato and wholemeal rice. There are no counting calories now, no weighing of food, just simply cleaning up your diet.
2. The next step is to set a protein target
Simply use your overall body weight and multiply this to start with by 1.5 grams per kilogram as a starting place. All you have to do is make sure you hit that total amount every day. So for someone who has a body weight of 100 kg, they will need 150 grams of protein spread out throughout the day.
READ MORE: Why Consuming Protein Helps You Lose Fat
3. Eat a portion of essential fats with every meal
This could simply be a drizzle of olive oil over salad or vegetables, a few nuts, seeds, or to cook with a teaspoon of coconut oil. The essential fats are not just vital for hormonal and cell health, they should make up at least 20% of your daily macro-nutrient intake. Low calorie eating is a major reason why people don’t and stop losing body fat.
4. Hit a water goal
I make sure everyone I work with drinks at least 2-3 litres per day.
These first tips along with training a minimum of 3 sessions a week, will help you see very good results. There will come a time when you start to plateau, this is where a consistent food diary will come in.
5. Daily make a record of your food intake
This will show how consistent you are really being. Inconsistency leads to poor results. So this next step is to make sure you are tracking and remaining consistent at all times.
6. If you have been exercising 3x a week, this is the time you could add in another session
This extra session will produce the next level of results.
So you see, you don’t have to be all that fancy about complicated things. You don’t have to count everything at the start, you just have to do the basics over a consistent period of time.
As you get leaner, and you lose weight, then you do have to become slightly more specific to see more results.
If you would like help doing this, or you think you would struggle to do this on your own contact us or follow our social media pages below for more tips.