The 3 r’s of fat loss

Dropping body fat doesn’t have to be complicated or require crazy diets.

The one thing that all ‘diets’ have in common, including:

  • Keto
  • Paleo
  • Atkins
  • Cambridge
  • The 5:2
  • Intermittent fasting
    etc etc is that they produce a ‘calorie deficit’, this is the only thing that can cause a decrease in body fat.

You can reduce your calorie intake by making simple changes to your existing diet, a much more enjoyable and sustainable approach which can be done using the 3R’s system.

The 3R’s simply stand for:

  • Remove
  • Reduce
  • Replace
  1. Remove:
    This is the process of looking at which foods you can permanently remove from your diet without much difficulty. Where do most of your calories come from and are there foods here that you can live without?

    Start with 1 item at a time and be realistic, once you’ve adapted to one removal you can then look for the next.
  2. Reduce:
    As you can imagine, this involves looking at your portions and quantities. For example reducing from 2 slices of toast to 1 will instantly halve your calories from that snack. Reducing your servings of pastas, potatoes, meats, snacks & high fat foods etc will all have the same effect.

    You can bulk out your meals to ensure that you’re not hungry by increasing your intake of low calorie, high fibre foods (mainly veg) and lean proteins (chicken breast, turkey, beans & pulses).

    This approach allows you to continue to eat the foods that you like, just in a moderate amount, this is especially important regarding your favourite snacks as a diet without these will have a short lifespan.

3. Replace:
Finally, we can substitute and replace ingredients for healthier alternatives to lower our calorie intake. Great examples of this are:

– switch from butter to vegetable spread
– switch from full fat milk to semi, skimmed or even nut milks
– switch from rice to vegetable rice
– switch from sugar to sweeteners
– switch from fats to rapeseed oil
– switch to sugar free products such as drinks & sweets
– switch crisps to homemade popcorn

Applying the 3 R’s:
Naturally this won’t happen overnight and the key is in the planning.

You’ll need a good understanding of your current diet as a starting point, a great way to do this is to track your eating for a few days. A pen and paper is more than suitable, however an app such as myfitnesspal will give you all of the information that you need including which foods are highest in calories, sugars & fats.

We suggest splitting a page into 3 sections, one for each R & highlighting 1 or 2 changes for each R and slowly building on each area from there.

Over time these small reductions will add up to big change. Think of it as ‘saving £’, a few £’s here and there each day soon add up to a tidy sum.

Good luck & happy health,
Tom’s

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