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

lose fat without counting calories

Counting calories is a great tool for managing your weight and has a proven track record for many reasons, these being:

  • the numbers don’t lie
  • we often have a distorted perception of what we’re eating, kcals and portion sizes (research has proven this)
  • we have bias beliefs on what is healthy & unhealthy
  • it’s almost impossible to accurately recall from memory all that we eat & drink and then estimate the calories
  • calorie counting makes you accountable
  • calorie counting gives you an honest understanding of what you’re eating and your relationships with food & drink

However, whilst an excellent tool tracking doesn’t fit with everybody. It can be time consuming at first and is not a sustainable long term approach. It can also encourage unhealthy mindsets around food. We’ve also found that people fear counting calories. In this article we’ve got some top tips to help you manage your calories without counting them.

>>>You can lose weight without counting calories and still enjoy your favourite foods<<<

Intuitive Eating
This means eating without emotional attachment to food whether positive or negative (guilt). Understanding when to eat and choosing foods that will nurture your body. Eating high fibre and protein rich foods at regular intervals will help you to manage hunger drastically reducing the chances of binging on high energy foods when you’re hungry. A good rule of thumb is to rate hunger from 1-10, 1 being extremely hungry and 10 being full..Ideally we should eat when we’re at 4/10..any lower and you’ve left it too long, any higher, ask yourself ‘do I really need this?’

Cravings vs Hunger
Often we overlook the reasons why we eat when we do. Unknowingly we all develop relationships between certain environments & feelings and foods, for example ice cream sales are much higher in the summer than winter. The more that we respond to these triggers the more ingrained and automatic our responses become, this is the formation of habits whether healthy or unhealthy.

A helpful exercise is to write a list of triggers that could cause you to make unhealthy choices eg. stressed = binge on sugar, in a parallel column make a list of positive responses eg. take 20 mins to relax/exercise etc.

Cravings = Specific foods, situational, pass within a short time – distract your mind!
Hunger = non specific, will eat anything, gets worse if ignored

Portion Control
By far the most effective way to drop fat. Smaller portions = less calories! (the basis of every diet & fad)
– use a smaller plate or bowl
– take longer to eat, enjoy every mouthful and savour the flavours
– pack out your meals with vegetables
– balance your macros

Takeaway Tips
– Focus on how much & how often you eat
– consume smaller meals at regular intervals
– prioritise vegetables and proteins over carbs and fats
– it’s ok to enjoy snacks – low kcal snacks are great for keeping hunger at bay
– there is room for sweets etc in your diet, in moderation and for the right reasons
– identify your negative triggers and create a positive responses
– set yourself short term goals that lead to your ultimate target
– monitor the outcomes – if you’re still not losing weight you’re not quite in a calorie deficit yet
– review and adjust the process when needed
– don’t stress, this is a long term lifestyle not a short term ‘diet’

Happy Health,
Tom’s

Slow Cooker: Asian Noodle Soup

We’ve got a super healthy slow cooker recipe for you that only takes 10 minutes to prepare.

Stick it in the slow cooker in the morning and forget about dinner for the rest of the day, it’s taken care of.

Prep: 10 Minutes
Cook: 4 hours on medium / 8 on low
Serves: 2

Ingredients:
2 Chicken breasts (Skin Off)
2 Nests of Noodles
4 Mushrooms
1 Medium Onion
2 Garlic Cloves
500ml water
2 Tablespoons Soy Sauce (Low Sodium)
1/2 Teaspoon 5 Spice
1/2 Tablespoon Fish Sauce
1 Tablespoon Ginger Paste.

Instructions:
– Chop onions, mushrooms and crush garlic and place in the bottom of the slow cooker (cut fairly chunky to stop cooking too quickly)
– Place chicken breasts on top
– Mix together the other ingredients and pour over
– Cook on medium for approximately 4 hours
– Boil noodles and add to the soup. Slice up chicken breasts
– Serve & Enjoy

15 Minute Holiday HIIT Workout

We’ve got a simple 15 minutes Home HIIT workout to help you burn off some of those holiday calories….

You can do this anywhere, whether at home, a relatives or in a hotel room…

Set your timer for 4 sets of 45 second work & 15 rest, complete the circuit below with 60 seconds rest between rounds…

1) Squat Jumps
2) Lateral Hops
3) Plyometric Lunges
4) Start Jumps

Enjoy,

Technique: It Matters!

Today is a brief one where we’re looking at why good technique is so important…

In exercise, as with many things there are more than way of doing things…again though there is usually an optimum way ie. the best technique…

In exercise & sport correct technique is vital to prevent injury and protect muscles, soft tissue & joints…

Think about an overhead shoulder press…You load the bar up with as much weight as you can just about move, you then try to throw it above your head with jerky, snapping motions and lock your elbows at the top…Just imagine how much stress that places on your shoulder, rotator cuffs and elbows – it won’t be long before you pull or tear something

Benefits of Good Technique:

  • reduce risk of injury
  • activate the intended muscle fibres
  • increase muscle activation in the right area
  • quicker increase in muscle mass & strength
  • leads to heavier lifting = more calories burnt
  • development in the muscles targeted
  • more aesthetic/balanced physique
  • you won’t look stupid (if you care about this)

Tips:

  • Before you try a new exercise invest time in learning the technique
  • We release tons of technique tutorial videos
  • Ask gym staff for advice
  • Employ a Personal Trainer
  • Start light – learn the feeling before going for it
  • use mirrors
  • film your techniques & review them
  • Leave your ego at the door..technique trumps weight/speed
  • If it hurts, STOP!!!

Remember:
You don’t get in a car for the 1st time & know how to drive….Like driving exercises are a skill that must be learn’t

Happy Health,
Tom’s