24 Dec Fat Loss Tips – and its not just about sitting in a steam room or sauna post xmas!lol – Dec 15 – John Worthey
I know there will still some crazy dudes expecting to lose all their body fat within days by throwing themselves straight into the steam or sauna room. You have to laugh! although I do like a steam room myself.
1. Instead of Looking at the next Diet Fad:
How long did it take you eat to eat all your christmas dinner and your kids chocolates? How much time and effort went into getting into your car to get your local drive through fast food restaurant? How many times did you skip the gym because of your next meal?
Now add all that time up and this will be how long its going to take you to lose fat.
There are no quick fix diets. This rubbish does not work and majority of time the fat will return at a later date. Lifestyle change is the only way. Eating healthy has to become persistant. I don’t mean weighing your food or counting your calories like an obsessed Fitness Model. You have to look at a balanced diet of protein, carbohydrates and fat. There is no food which will magically make the fat fall of your body.
2. Eating too many Calories:
So bleeding obvious I know, but the majority of the population still think cutting carbohydrates completely from their diet will lose their fat. Its bloody simple eat less. Eat the right amount of healthy foods and you will lose fat.
I know eating 2500 calories for men and 2000 calories for the average person will be difficult and take strength of mind, but so is brushing and flossing your teeth twice a day (well for me anyhow!).
3. Not Eating Enough Calories:
So post xmas I can almost guarantee this will happen to some folk. They will seek the latest diet fad and hit it hard. This will turn of their metabolism. When you cut calories dramatically your thyroid will shut down and losing fat will become so difficult.
4. Eating too much Fat:
Back in the 70’s people really bought into the low carbohydrate crappy Atkins Diet. Carbohydrates can be fun just watch my girlfriends favourite chef Nigella Lawson. Cutting carbohydrates is not just the answer.
Fat contains calories believe it or not about 9 calories per gram of fat. That is almost twice the amount in protein or carbohydrates. I am not saying that a low fat diet is also the way ahead as this is just as bad as eating too much fat.
About 20% to 30% of your calories should come from healthy fats like coconut oil, egg yolks, grass fed beef and wild salmon.
Total calories is the defining factor, all carbohydrates are not the devil.
5. Too many Protein Shakes, Too many Nuts, Not Training with Resistance or Too much Cardiovascular Training:
Eating solid fuel is far better than drinking shakes. Yes, I was that person drinking four shakes a day but knowledge is power. Its ok for a supplement pre or post training but please do not supplement your solid fuel meals.
Nuts are awesome we know that but be kind with your quantities, they pack a hard punch into your daily calorie intake. I used to eat them by the handfuls until now as my stomach can not cope with the high Omega 6 content.
When dieting for fat loss and trying to maintain a good body shape the primary role of resistance training is to maintain muscle mass. Volume of training is important when training for fat loss, we do not want to find ourselves losing fat but also becoming weaker in strength.
We know that over excessive amounts of cardiovascular training leads to an over production of cortisol which leads to more abdominal fat and a number of health problems. Walking is the way ahead. I was not an advocate of the fitness trackers but now I would recommend them to all my clients. A great start to fitness goal settings.