Being one of man's three basic needs, food is obviously of great importance to our health, growth and development. Nutrition is a huge subject that often leaves people confused and none the wiser. While many of you may require nutritional advice and assistance to reduce body fat levels, it is just as important for some people who are trying to gain weight, muscle mass or avoid feeling drowsy and sluggish.
I tend to look at peoples' eating habits from a realistic view point. Personally I love my food and don't see that as a bad thing. Occasionally I'll indulge in a bar of chocolate or a take away as I beleive that you will develop better long term eating habits if you reduce the less healthy foods rather than trying to cut them out alltogether. Why set yourself up to fail?
What can I do for you? (please see and feel free to download the attached notes )
Firstly to establish what your needs and goals are. Secondly what your diet, daily routine and any exercise consist of. Once we have established this background, I'll help you to find a way of moving closer to your goal and staying there too.
How does it work?
Weight loss or as I'd rather look at it, Body Fat reduction, is best achieved by combining a healthy diet with some exercise. Your body requires a certain amount of energy per day to survive. If you eat or drink more than is required then your body will convert some of that excess into fat. If you eat/drink less than is required then your body will use some of it's reserves to make up the deficit. Muscle tissue (that creates your tone) is also broken down if needed as energy, however some exercise will maintain and regenerate the muscle (and therefore more tone).
Obviously there is more to it than this. Some foods are more readily converted to fat than others, some keep you feeling satisfied for longer than others, some are low fat but high in sugar, some are high in fat but low in sugar. Water is a very important part of your diet but that doesn't mean you need to constantly be drinking bottles of water when your body clearly doesn't need it all.
Some basic household starter points are:
Never keep multi packs of snacks in that kitchen corner cupboard. If you have to have a snack then get in the car or walk to the shop to buy one
Wine and other alcohol should be cut down as much as possible. 1 day per week or not at all would be good.
reduce the amount of pasta, bread, rice, potato with your main meal. Bulk the plate up with more veg, protein or a salad.
Eat slower, don't go for a second helping until 10 mins after you finish the first helping.
Try drinking a glass of water before each meal
Substitute that daily chocolate bar with some dried fruit
Opt for a healthy lunch like a tuna salad or sushi