1. Always have something green on your plate.
No matter what you eat or what time of day it is, make sure there is something green at every meal or snack.
This is a great way of ensuring that you are getting plenty of guilt free goodness and staying on top of your 5-a-day.
2. Fill up on vegetables.
Guilt free eating! All the essential phytonutrients play an important role in your body and will give you the best fat loss results as well as improve your health.
Just track the starchy vegetable, such as potatoes, to make sure you’re not overdoing the calories.
3. Drink 1 litre of water per 25kg of body weight.
When you think of your body, think of a car. Unless you put the correct fuel in the tank and keep it well oiled, it will stop running smoothly and eventually break down. Water is what the body needs in order to keep it working properly so make sure you drink it every day.
4. Don’t be afraid of fat.
Healthy fats are good for you and extremely important for a healthy, balanced diet.
I eat healthy fats every day and have increased my omega 3 fish oil intake to 8 grams per day of the best quality fish oil on the market. Approx 1g per 10kg of body weight.
5. Earn your carbs.
Carbs are easily stored as sugar and so eat just enough to maintain energy and performance in your training sessions.
I eat the majority of my carbs in and around my workouts with most coming in the post workout meal after my training sessions.
6. Be prepared.
If you have busy lifestyle which most of us do then you need to be prepared. A small treat or cheat meal will soon become something regular.
Enjoy one of those occasionally but for the rest of the time you need to be disciplined. Be honest with yourself, be realistic and make healthy choices.
Be social, eat, enjoy… then get straight back to your healthy lifestyle 😉
7. Keep moving.
Out of training sessions aim for more steps than the previous week, this is called your NEAT (Non exercise activity training).
This increase in movement will burn more calories and cause more of an energy deficit which will assist fat loss.
8. Track Progress
Your goal in every training session should be to get stronger. That one extra rep or set or increase in weight are just a few metrics you can track each workout to make sure your improving.
I personally like to track my tempo, reps and sets.
9. Cut out all processed foods.
Processed food is normally high in sugar and calories. When you’re trying to lose body fat eating foods that are lower calorie and nutrient rich is a better option.
Use fruits and veggies to keep fuelled and feeling full.
10. Sleep yourself to the body of your dreams.
A bad night means a bad day. Getting a good night’s sleep is vitally important when it comes to keeping your healthy eating on track and getting lean.
Not only do you risk raising your cortisol (stress hormone) levels which will lead to increased fat storage but sleep loss leads to increased levels of hunger and over time which, will lead to unwanted weight gain.
Sleep is just as important as exercise, try to aim for at least 7-8 hours each night.
So how many of these are you currently doing?
Need help then sign up to the Dallington Fitness 28 Day Fat Loss Plan…
Kindest Regards
Fitness Coach Angelo
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