#TeamLees

Fat Loss for the General Population Part 1

Part 1 – Fat Loss for the General Population

– Common Mistakes & Top Tips

Does this sounds familiar? 

‘Diet starts Monday, no more chocolate’ 

‘I’m cutting out bread and dairy products’

‘I’ve tried every diet but it doesn’t work for me’

‘I’m not going to eat or drink much today as it’s my weekly weigh in tonight’

For the general overweight person (and I’m not talking about competitive athletes) who wants to lose bodyfat, I see a lot of people overcomplicating the process using extreme measures in their quest to rapidly drop ‘weight’ i.e. muscle loss, water weight loss as well as bodyfat.

They don’t care as long as the scales are showing big drops in numbers each week.

And this is why statistically diets don’t work and will leave people frustrated, miserable and in a lot of cases heavier than when they first started!

The best way of eating is a sustainable one, so for those of you who are following the latest trending diet ask yourself ‘Can I continue enjoying this way of eating a year from now?

Here’s a few examples of the many common mistakes and solutions that may just help you on your quest to lose bodyfat without depriving yourself of the foods that you enjoy eating.

Common Fat Loss Mistakes and Solutions

  1. Skipping meals when busy and hungry – May lead to low blood sugar and energy levels, and chances are you’ll end up overeating later by consuming some really high calorie dense foods.

SOLUTION – If you’re busy have a snack to tide you over until you can eat a nutritious meal.

  1. Eliminating foods you enjoy eating – Completely cutting out the foods you enjoy eating will just make you crave them even more.

SOLUTION – Instead of eliminating these foods entirely either reduce the amount/portion size you typically have or choose a lower calorie alternative meal or snack

For Example – 

Medium Pizza – Switch to a smaller size with reduced fat cheese

Cheese Sandwich with Mayo & Pickle – Switch to Chicken or ditch the mayo 

Chicken Korma – Go for a Vegetable based curry sauce instead of one made with cream

Chocolate Bar with Caramel – Switch to a lighter, low calorie chocolate bar i.e. Milky Way, Milkybar, Buttons 

  1. Cutting out Bread & Dairy Products – With the exception of people who genuinely have an intolerance to these products, there is no need to cut out these foods at all.
  1. Being in denial regarding the foods you eat – Those who have ‘tried everything’ to lose weight usually forget about the 5 Lattes they drank during the day on top of their daily food intake, or the 2000 calorie fast food meal that didn’t quite fill you up enough, hence you can’t believe (or forget) how many calories are actually in the meal, so you have a donut to fill you up a little more.

SOLUTION – Be honest with yourself as to what you’re actually eating every day. Create a food diary/log of everything you eat in a day over a few days and then have a look at what can be reduced or changed (see number 2 examples)

YOUR TASK FOR THE NEXT 4 WEEKS

For the next 4 weeks I’d like you to make a start in avoiding the common mistakes and implement the solutions.

All you need to is apply a little common sense and make sensible food choices that will save you thousands of calories in the long run.

Weigh yourself a couple of times a week first thing in the morning, without clothes, before your first meal of the day and after visiting the bathroom, and then each week record your average weight.

These are the basic steps to make a start on your fat loss journey by simply creating a calorie deficit.

For those who are willing to make a change I would love to hear how you’re getting on over the next few weeks, so comment on this post or drop me a message.

More tips and solutions in part 2 next month….

#TEAMLEES

www.damianleestailoredfitness.co.uk