Decided to lose some body fat, here's how I'm going about it.
There is only 1 core principle to fat loss. Energy balance, ie consume less energy than you burn.
Every diet works to put you in a negative energy state for long enough to get results.
So that means Fat loss is more about habits, and stacking those habits that yield a result OVER TIME.
So here is the daily habits I use to put me in and maintain a negative energy state for long enough to see results.
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1. STRUCTURE - SSF (same,same,flexi)
This is how I structure my days 3 main meals
- Breakfast - same everyday.
wake & hydrate (electrolytes) then I'll probably
Make myself a protein coffee and maybe have a peice of fruit.
- Lunch, pretty much the same.
(usually pre training) - either a @Huel Mexican chilli (surprisingly good) or noodles plus protein/soup plus TUNA, trust me.
This works simply because its VERY EASY and REPEATABLE whilst still ticking the nutritional boxes.
- Dinner - is flexible, this works with family, but it has a plan. Lean Protein, filling carbs and veggies, simple.
2. FOOD CHOICES.
Bassically the amount of calories you consume in a hit doesn't impact your level of hunger very well.
You can easily chow down 1000cals of crisps and dip and still grab another handfull.
But eat a few hundred grams of water melon and be pretty stuffed, it's just upto you to choose the watermelon.
That's because a foods volume and/or weight has a bigger effect on appetite than caloric content alone.
Make the swap frim "DENSITY FOODS" to "VOLUME FOODS" where possible.
Nuts = density food. are for xmas, not for snacking on! 1 small handful, 1 million calories, no hunger solved, no protein added.
Try swapping
Pasta is fine but potato is way more filling, root veg beats potato. cruciferous veggies contain loads of fibre.
Rice is fine but lentils are high protein and one of the most satiating foods on the chart.
Stock up on skyr yogurts and fruit like melon.
Go search the satiety index for more options.
Making better food choices facilitates the impactful habits which sustain the main fat loss principle of energy balance.
Volume foods;
My meals are more filling.
I am less hungry.
I don't choose to stuff my face with junk in between meals or chase energy via caffeine and sugar.
#VOLUMEFOODS are the fat loss "HACK" you were after all along.
3. stay active and do some exercise you like.
4. Tell yourself it's fine to feel a little hungry.
Ps I'm not counting any calories but don't tell anyone.
If you'd like help structuring yours, just drop me a message.
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