Introduction

Weight loss is one of those areas which can get quite easily confused and over complicated with the latest faddy diets and conflicting information out there in the fitness world! The way to approach it actually is by realistic changes in your day to day life and being more mindful of what you actually eat. With this in mind l have given you the following top 10 tips on how to lose weight and more importantly keep it off as well!

Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches carbs. When you do that, your hunger levels go down and you end up eating much fewer calories. So instead of burning carbs for energy, your body starts feeding off of stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.

Eat Protein, Fat and Vegetables

Each of your meals should include a protein source, a fat source and low-carbohydrates. Construct your meals in this way to make sure you stay within the 20-50 grams of carbs per day. High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, they also reduce the desire to crave those late night snacks!

Use these options for protein and low carbohydrate and fat sources

Protein Sources
Meat: Beef, chicken, pork, lamb, etc.
Fish and Seafood: Salmon, cod, prawns, etc.
Eggs: Whole eggs with the yolk are best.

Low-Carb Vegetables
Broccoli
Cauliflower
Spinach
Tomatoes
Kale
Brussels sprouts
Cabbage
Swiss chard
Lettuce
Cucumber

Fat Sources
Olive oil
Coconut oil
Avocado oil
Butter

Lift Weights 3 Times Per Week

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies on low-carbohydrate diets show that you can even gain a bit of muscle while losing significant amounts of body fat. If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

Do a “Carb Refeed” Once Per Week

You can take one day off per week where you eat more carbs.It is important to stick to healthy carbohydrate sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc. But only do this once a week — if you start doing it more often you’re not going to see much success on this plan. If you must have a cheat meal and eat something unhealthy, then do it on this day. Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones. You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.

What About Calories and Portion Control

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables. However, if you really want to count them use myfitnesspal which is a pretty good app you can download to your phone. The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.

Please feel free to comment on my blogs if you have any questions or email me at rich@121fitnesstraining.co.uk