Proven Fat-Loss Tips

Eat half of your normal food and drink intake and you will lose weight. But going hungry is a horrible feeling, so it’s not something I recommend to my clients. In fact, going hungry to lose weight or in other words cutting calories has been a rather divisive issue of late, but the fact remains that in general we do overeat! Here are my top tips to limit your total calories consumed without the negative sideeffects…

1. Don’t skip breakfast
Starting the day with a healthy, filling breakfast has been proven to increase the chances of you eating healthily throughout the day. It also provides the body with fuel so that you are less likely to snack during the morning. By combining a portion of protein at breakfast time my fat-loss clients report more even energy supply throughout the morning and are happy to eat a smaller lunch.

2. Start with a soup or a salad
Research suggests that by starting your meal with a bowl of chunky soup or a salad you will cut the percentage of food eaten during the main meal by 15 to 20%. Eating a portion of high-density low-energy food, will take the edge off hunger causing you to eat less of the higher calorie foods that follow.

3. Limit your food choices
Evidence suggests that when people scoff a wide variety of foods they eat more. Furthermore, when people eat a single type of food, the persons eating rates slow down. The reason being by eating a variety of different foods you prolong the sensory pleasure, which stops you feeling full. If you simplify the majority of your diet to perhaps only 3 or 4 different types of food you will naturally eat less and be easily satiated by the food you eat.

4. Drink water
Both thirst and hunger are initiated at the same time to indicate the brains need. When you feel hungry at a peculiar time it is more than likely you are dehydrated. Have a glass of water instead of eating and go for a 5 minutes walk to distract yourself. When you return there will be a good chance you are not hungry.

5. Don’t get distracted
Avoid eating in front of the TV or whilst you are working and you will recognise when you are full. Studies suggest that those that do fail to recognise when they are full and go on to eat between 12 to 15% more than those that don’t. Instead eat slowly and eat with friends or family this has been shown to reduce the amount you eat by up to 30%.

So there you have it! Implement these strategies today and achieve the bodyshape you want. Let me know how you are getting on.