Make no mistake: fat loss is an industry. The market is flooded with gimmicks and gadgets, programmes and diets – all of which claim to help you shed the fat, and all of which stand to profit from your well-intentioned dedication.
As a result, the public's perceived wisdom on fat loss is not always in line with what science actually teaches. The principles below aim to cut through all of the 'smoke and mirrors' and provide some sensible scientifically proven tips to help you lose fat safely.
Try these general principles for eating to get lean, tone up or lose fat:
- Be aware of the reasons that you might over-eat, especially your emotional connection to food.
- Learn to listen to your genuine hunger cues - are you actually hungry, rather than thirsty, bored, anxious? Employ distraction techniques to replace mindless eating, for example read a book, phone a friend, do jobs around the house.
- Focus on the habits and routines that you have around food, such as:
- Make your meal the sole focus of your attention (no watching TV or reading while eating).
- Consciously chew your food slowly.
- Pause for at least 5-10 minutes after a course before having another course, or seconds to gauge your “fullness”.
- Avoid eating on-the-go with poor food choices.
- Stick to routine meal times and make time to eat, even when busy the break helps to refocus the mind.
- Plan your meals and food choices, and establish proper portion sizes in advance.
- Don’t overly restrict or focus on depriving yourself. You’re more likely to eventually over-eat to compensate.
- Choose foods that are less calorie-dense (i.e. lower in calories but higher in volume), such as vegetables.
- Ensure you get adequate protein and fibre to help keep you satiated (full).
- Change one small thing each day and make it achievable rather than attempt to change too much at once.
- Measure your actions daily (not outcomes - it takes time to change outcomes).
- Only weigh yourself once a week, on the same day each week, in the morning after waking and having gone to the toilet, before eating or drinking.
- Take photographs of yourself each week and compare these to when you started, you will notice changes you might not see looking at yourself in the mirror each day.
- Focus on fat loss NOT weight loss, if you are new to exercise having trained very little previously, weight loss may be affected by an increase in muscle mass due to adapting to an increased training level.
- Get enough sleep - studies have shown that inadequate sleep can affect our ability to lose fat by up to 55%.
Remember these 5 simple principles to lose body fat:
- Gradually DECREASE your calorie intake.
- Gradually INCREASE your protein intake.
- Gradually DECREASE your carb intake (especially sugars - the palate takes a little while to adjust, so if you take sugar in drinks, slowly decrease it to zero over a few weeks).
- Gradually INCREASE your veggie intake.
- Gradually REPLACE your bad fats with healthy ones.
Bodyhero works extremely well as part of a calorie controlled diet to ensure you get enough protein and fibre, and limited excess sugar in your diet. If your goal is to lose weight (or body fat) then an easy way to approach it is simply to ensure that you consume less than 500 calories than your body needs each day and you’ll lose 1lb of fat per week.
Remember though that not all calories are equal, so be sure to eat a varied and balanced diet, with Bodyhero supplementing your dietary intake. Why not sign up to a monthly subscription to receive your comprehensive body transformation programme which will explain everything you ever need to know to safely change your body shape or weight.
Losing fat isn't difficult, but the market and media likes to make things overly complicated and confusing. Stick to some simple principles and you'll see the results in no time.