Top 10 nutritional tips for fat loss

Below is RESULTS Personal Training’s top 10 nutritional tips scientifically balanced to maximised fat loss and create a healthy body and mind.

Tip 1. Buy Organic – non organic foods have been sprayed with herbicides, pesticides and pumped with chemicals that not only strip any nutritional value from the food but cause ill health leading to disease. Organic foods fuel your body with the nutrients your body requires to function optimally.

Tip 2. Avoid Sugar – did you know the word carbohydrate is synonymous with the word sugar? They are exactly the same thing. Eliminate starchy carbohydrates such as pasta, rice, grains, potatoes and bread (even wholemeal) out of your diet as these process exactly the same as sugar in your body. When we eat sugar, our insulin increases leading to fat storage. If this happens too often we become insulin resistant leading to diabetes and a whole host of metabolic syndromes.

Tip 3. Eat when you are hungry – do not starve yourself or eat a low calorie diet. Both these methods of weight loss are useless and will be more problematic in the long run. Your body is a highly advanced machine and designed for survival. When you starve the body of food/nutrients, your body switches into starvation mode basically holding onto calories for survival instead of burning them as fuel.

Tip 4. Eat protein with every meal – protein is the building blocks of muscle. Protein has a high thermal effect on food (TEF), meaning your body burns a higher amount of fat when eating protein compared to eating carbohydrates or fat. Protein increases satiety making you feel fuller for longer.

Tip 5. Eat vegetables or fruit with every meal – this ensures you are absorbing a high number of excellent vitamins and nutrients. These foods provide for optimal health and wellness. Vegetables in particular will keep your blood sugar levels stable reducing sugar cravings and providing a big whack of fibre per serving.

Tip 6. Eat fat with every meal – Fat is responsible for the manufacturing and secretion of many hormones such as mood and stress hormones. It also helps the body maintain homeostasis (balance). Fat assists in the absorption of vitamin A, D, E and K and Cholesterol. Cholesterol is a very important ingredient in manufacturing testosterone, progesterone, estrogen, serontonin and the protection of all cells from free radical damage. Good sources of fat include olive oil, butter, coconut oil, fish oil, nuts, seeds and avocadoes. Fats to avoid include trans-fats, margarines, low fat spreads and vegetable oils.

Tip 7. Hydrate yourself with pure fluids – drinking pure fluids allows your body to function optimally. Your best choices include green, peppermint and ginger teas and water

Tip 8. Have a food plan – a great man once said ‘fail to plan or plan to fail’. Plan your meals a day in advance knowing exactly what you are going to eat and when you are going to eat. This way you are guaranteed success. Bonus Tip: Cook a big dinner and take the leftovers for lunch the next day.

Tip 9. Rotate your foods – if you love it, rotate it! This way your body will be provided with a vast range of nutrients and vitamins essential for modern day health. By continually consuming the same foods, your body becomes more susceptible to food allergies.

Tip 10. Choose the right supplements – many foods today do not provide sufficient nutrient value due to the sprays used, growing methods and changes in the environment. We therefore require supplements for optimal health. Our top three supplements are: fish oils, magnesium and a good multi vitamin.