Top tips - fat loss without dieting

1.  Stop counting calories, just avoid the C.R.A.P – starchy Carbs, Refined sugar, Alcohol and Packaged/processed foods.

2.     Take control of your blood sugar levels - for most people, just avoiding the C.R.A.P.    and eating lots of fresh veg will take care of this.  Your daily food intake should then look something like this 

- mostly vegetables, some protein and a relatively small amount of fruit and starchy carbohydrates.  Vegetables are nutrient dense, calorie low and provide you with good carbohydrates - so pile your plate high with veg and go easy on the pasta, rice, bread and potatoes.

3.    Include a little bit of protein in every meal and snack - eg a nice veggie omelette for breakfast, apple slices topped with a little peanut butter or almond butter as a snack,  mixed salad with chicken or fish for lunch, and tofu/meat/fish and veg for dinner. 

4.     Keep well hydrated – aim to drink 2 litres of water a day – add a little Himalayan mountain salt and  the juice of ½ a lemon to make it more palatable. 

5.    Eat good fat to lose bad fat - good fats are vital to fat loss, they will also keep your blood sugar levels much more even and ward off cravings for not-so-great-for-you fatty foods.  Dress your salads with olive oil and lemon juice,  add avocado to your salads, or have half an avocado filled with cottage cheese as a snack.

6.       Perform 20 mins of High Intensity Interval Training (HIIT) that involves whole body movements 3-4 times per week – THIS PUSHES YOUR BODY TO BURN MORE FAT. You need to get HOT, SWEATY, OUT OF BREATH AND YOUR MUSCLES NEED TO BURN.  Intensity and brevity are king.  Forget about hours on the treadmill.  Get going, work hard, go home!

7.       Increase your general level of walking and lower level activity on the days when you are not performing HIIT.

8.       Perform some kind of stretching daily & prioritize rest/quiet time –INACTIVITY IS JUST AS VITAL AS ACTIVITY. Have a go at resurecting the noble art of doing NOTHING!

9.       Identify your stressors and start work to eradicate or minimize them – STRESS plays havoc with your hormones and MAKES YOU FAT!