If you’re reading this then you’re either working in the fitness industry or thinking about it, either way you’re interested in fitness. That means at this time of year you’ve probably had numerous requests off friends about how they can lose weight. When you ask them about their eating habits they probably say everything’s ok and they eat perfectly. One of the biggest questions I hear is ‘what is the best fat burning supplement’, when the answer is ‘exercise’ they switch off.
Unfortunately the media doesn’t help our cause. Most magazines portray fat as the enemy and carbs as the devil and you definitely must not eat after 6pm as this will just be stored as fat!
I have put together some basic guidelines that most new exercisers will benefit from, it’s just down to you to convince them it will work!
1 – Eat breakfast every day. You’ve heard this before, nothing new. Either a bowl of porridge or omelette and fresh fruit juice. This takes no time at all, get up 15 minutes earlier if need be. Breakfast will also reduce cortisol production, which has been shown to increase fat storage.
2 – Eat every 2-3 hours. Again nothing new, you should eat not because your hungry, but to prevent hunger. By skipping meals to save calories your more likely to over eat later. Having a bag of mixed nuts with you often works as a little snack, cottage cheese, vegetable etc
3 – Try to eat some lean protein with every meal. The body will burn more calories digesting protein than other nutrients. It will also supply the body with the amino acids necessary to build lean tissue. As protein takes longer to digest, you will also feel fuller for longer.
4 – Reduce high calorie drinks. Try to limit any drinks that contain calories, alcohol, fruit juice etc, all contain high calories. By replacing these with water you can substantially reduce the calorie intake for the day.
5 – Try to eat fruit or vegetables every time you eat. These will provide you with essential vitamins/ minerals and antioxidants. Try to limit fruit to 2-3 portions per day.
6 – Eat starchy carbs only after you exercise. By doing this you will replenish your glycogen stores and help the shuttling of nutrients through the body. All other meals try to stick to protein, vegetables, fruit and good fats.
7 – Eat Fat. You need to be eating a range of good fats each day. These should be from nuts and seeds, olive oil, flax seeds/oil, fish and peanut oils. To lose fat you must be eating some!
8 – Cheat – You are allowed to eat what you want every now and then. Weekends are the usual time you eat what you want. Don’t let it worry you, just get back to normal Monday morning.
On the whole do not get hung up on %’s and food weights, the main thing is you enjoy your food……… and exercise!