今日吃瓜

So, here we are in week three of the Mardi Gras fat loss challenge.

Before we go any further, I鈥檇 like to introduce my client for this challenge, Claire.

Claire is 29 and over the past few years has gained 40kgs. Claire recently lost 15-20kgs on her own and is now on a mission to lose another 20kgs.

This is where I step in to the picture to help her lose this extra weight. Game on!

In my previous article we spoke about goal setting.

It has been proved that people who track their progress have a much greater chance of achieving their goals.

Along with getting Claire started with an exercise program, I have given her a daily food diary to fill in.

The benefits of filling out a food diary are to keep you accountable for your nutritional choices and to see what changes need to be made to your daily eating plan in order to achieve your goals.

So guys, BE HONEST! 鈥淚f you lie, you鈥檙e not cheating anyone but yourself.鈥�

From my experience, here are some simple tips to maximise your fat loss goals:

鈥� Try and plan all of your meals for the week. Only purchase the items on your healthy eating plan list. If there is no junk food around there is less chance of you eating it.

鈥� It seems a growing number of people are sensitive to gluten. Gluten is a large sticky protein that humans find difficult to digest. For some of my clients I recommended they remove breads and pastries from their diet, or any white carbohydrate, and it has shown considerable improvement.

鈥� Some good sources of carbohydrates include vegetables, wholegrain rice, oatmeal and various fruits.

鈥� Green leafy vegetables such as spinach/spinach leaves, broccoli, bok choy, peas, beans, etc. These are low in calories and full of essential vitamins, so eat as many as you wish.

鈥� Eat healthy fats, e.g. Omega-3 fatty acids found in tuna and salmon, avocados, various nuts (walnuts, almonds, cashews 鈥� unsalted, of course!), seeds 鈥� pumpkin, sunflower, flax seeds, etc.

鈥� Protein. Some good sources include lean beef, chicken, turkey breast, eggs and many types of fish.

鈥� Be aware of all the liquids you are consuming. Alcohol, soft drinks and various juices contain lots of sugar (calories).

鈥� Drink lots of water, minimum eight glasses per day. Water keeps your body hydrated and ensures optimal liver function for fat loss.

鈥� Control your portion sizes. A lot of the time we know what to eat, we just overdo it with big portions, then seconds and thirds. A helpful rule you could follow is that a portion size of carbs should be about the size of your fist and healthy fats about the size of your palm (e.g. enough nuts to fit in the palm of your hand).

鈥� Always read the product labels to make low fat, low sugar and low sodium choices. Don鈥檛 be fooled by advertising 鈥� low fat is not always 鈥榣ow fat鈥�.

Following a balanced diet is absolutely essential to achieve your weight loss goals. Remember: you cannot out train poor nutrition!

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