5 Things I Wish I’d Known About Permanent Fat Loss
Remember that youthful body … the one you used to have before children, before life got in the way, before you started ageing. That’s what you want back isn’t it? But how do you get it?
There is so much noise out there on the internet and on social media about how to eat, how to train, how to lose weight … websites that offer a 4 week, 6 week challenge and promise that beach body, those abs, that ‘look’ you’ve always dreamed of.
It’s confusing, often misleading and sometimes it’s just plain wrong. So how do you know what to do, which plan to follow, which promise is real and which is not … where do you start?
To help you avoid the mistakes I made when I set out on my own health and fitness journey, I would love to share with you five of the best kept secrets that will help you to achieve real and permanent fat loss:
1. Set a Realistic Goal
Let’s be really honest … the process of change is difficult. Intending to change and putting that into practice are two very different things. So, once you have made the decision to change, how do you stay on track? One really important step you can take is to set a really clear GOAL.
When times are tough, when you are tired, tempted or just don’t feel like getting out of bed and going to the gym, its having that goal and knowing you want to achieve it more than anything else that will keep you focused … keep you moving forward.
Goals should stretch you but also be achievable and realistic. Most of all, your goal should be very personal and important to you. Often the best goals are the most simple and straightforward - fitting into that tight pair of jeans or that favourite and now too tight dress; feeling strong enough to go on that dreamed-about walking holiday or simply being able to cycle up that hill that has defeated you for years.
But simple doesn’t mean limited. It is equally important that your goals reflect your dreams – so be bold and reach for the sky!
2. Food Proximity – You Will Eat What is Nearest to You
When it comes to eating for a successful body transformation, one of the most important yet unrecognised secrets is consistency of nutrition. Equally important is the notion that we tend to eat whatever is near-by and easy to get to. In other words, if it’s close and easy to get to, eventually we will eat it.
This means that’s success comes not only from making good choices every day but from creating an environment that makes sure better choices are easily available at the right time. What are some ways we can do this?
Good planning and organisation, in other words … food prep. Put aside some time every week to shop & prepare food. Store it in the fridge in airtight containers so it is all ready to throw into a wok, pan or bowl
Never cook for one – make multiple servings of your favourite meals and store them in the fridge to eat later
Make your meals as tasty and delicious as possible. There are many ways to make healthy food taste amazing quickly and easily. For example, turn plain tinned tuna into something special in minutes by following the attached recipe
3. Eat Small, Nutritious Meals More Frequently
What and when you eat is powerful information that can programme your body for success or failure. Every time you eat the right foods you have the opportunity to burn fat & build muscle. So the more often you feed your body the right way, the quicker and easier it is to achieve results.
But eating more often does not necessarily mean eating more food. For most people it will mean eating smaller meals more often.
4. Eat Protein at Breakfast
One of the biggest mistakes many people make when they want to lose weight is not eating enough protein for breakfast. Eating protein helps curbs hunger pangs and by levelling out blood sugar levels, it helps to avoid those sugar cravings. The easiest and most delicious way to eat more protein is with a good old-fashioned omelette. See below for a meal that will really set you up for the day.
5. You Can’t Make up for Poor Nutrition with Exercise
Did you know that even the most intense exercise only burns around 10 calories a minute! For most of us, a rigorous, hour long workout will only burn around 300-500 calories. Now consider that one hamburger and fries contain over 900 calories. That is just ONE meal!
What does this mean in practice … you can never use exercise as a trade off or a means to ‘burn off’ excess calories.
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I am so thrilled to be able to share with you these five simple, yet effective secrets that I wish I’d known before I set out on my own transformation journey!
And because I know you are really serious about your own health and fitness journey, I invite you to join my [ ] week ‘Prime for Success’ journey. “Prime for Success” is a series of emails that will be sent out over the next [. ] weeks. Each email will set out an new step, the completion of which will prime you to set out on your own successful transformation.
I look forward to catching up with you in the next email!
RECIPES
Lunch time tuna made delicious in minutes!
Put a large, drained can of plain water packed tuna into a bowl. Add half of a red capsicum, diced and half a cup of fresh chopped parsley. To these, add 3-4 tblsp of low fat mayonnaise, 1 spoonful of Dijon mustard and a squeeze of lemon juice.
This simple combination of capsicum, parsley, tuna and dressing creates a creamy, tasty filling for wraps, added to salads, placed inside lettuce leaves.
Best Ever Breakfast Omelet!
Pour one cup of pure egg whites into a bowl, add one cracked whole egg, whisk for a minute and pour into a heated pan. Immediately throw in some chopped vegetables and you’re well onto your way to priming your metabolism for success. It takes under 10 minutes and with practice and advance planning you’ll do it in three!