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Fat loss vs Weight loss

I am asked on a regular basis about the best way to lose weight.  My reply is always to ask why they want to lose weight and not reduce body fat.  There is a massive difference and I will explain why.

When losing weight you might see the number on the scales go down but why?  Is it down to fat loss? It could be but it could also be down to muscle loss & water loss which is not good.  That’s why weight training plays a massive part in reducing body fat.  The more muscle you have the more efficient your body is at burning fat.  Our body burns calories all day even when we are doing nothing.   This is down to your BMR (Basal metabolic rate)  So in a nut shell, more muscle = lower body fat.  How great does that sound!

Another key component is of course nutrition.  You might train 5 hours a week but that still means there are 163 hours left in the week to undo all your hard work. Prep your meals is the best way, cook a batch of food for the week, put it in containers and freeze it. It’s that simple.  By prepping you will know exactly what you are eating.  Lunch and dinner should consist of protein, good carbs (see my blog on Good Carbs vs Bad Carbs) and of course vegetables.  Your body needs fuel for the exercise, crash diets will not give you the nutrition or energy to train.  In between meals it is ok to snack, just snack on the rights things. This will help prevent over eating at lunch and dinner.  Don’t starve your body between meals, fuel it correctly!

The foods listed below are what I recommend to clients to assist in fat loss.

Fruit Vegetables Proteins Carbohydrates Snacks Extras
Blueberries
Raspberries
Strawberries
Pineapple
Apples
Grapefruit
Lemons
Banana
Melon
Broccoli
Kale
Cauliflower
Asparagus
Peppers
Spinach
Cabbage
Lettuce
Onions
Garlic
Baby leaf salad
Cucumber
Baby tomatoes
Celery
Avocado
Pak Choi
Pal Choi
Courgette
Aubergine
Mange tout
Baby corn
Extra lean mince
Grass Fed Steak
Turkey breast
Chicken breast
Tuna Steak
Cod
Haddock
Salmon
Mackerel
Eggs
Baby new potatoes
Sweet potatoes
Jasmine Rice
Basmati Rice
Quinoa
Porridge oats
Cottage cheese
Total Greek yogurt
Cashew nuts
Walnuts
Almonds
Hummus
Dark chocolate 90%
Rice cakes
Extra virgin olive oil
Lucy Bee Coconut oil
Balsamic vinegar
Chilli
Cinnamon
Basil
Coriander
Peri Peri
Cajun
Jerk
Flax seed
Green Tea

 

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