I wrote this for everyone looking to lose body fat whether it's 10lb or 100lb. I used to be 235lb. My wife and I have both tried numerous methods of loosing weight; Weight Watchers, Slimming World, Welsh Slim, calorie counting. We've lost weight on all of them but it hasn't stayed off and in fact we've put more on than we lost in the first place.
1. Keep off normal carbs
e.g. grains (oats, wheat, barley etc..), milk (lactose, a form of sugar), fruit including fruit juices (fructose, a natural sugar), starchy foods (potatoes), sugars (sugar, chocolates etc.), soft drinks (cola, lemonade etc.)
Why?
The above foods, including whole grain variety's, will fairly quickly increase the amount of glucose in your blood which triggers the production of insulin. Insulin causes your body to store the excess calories as fat.
2. Eat slow carbs
e.g. pulses, vegetables
Why?
You'll still be getting your all important carbohydrates but they will be digested slower which will mean no glucose spike, no insulin spike, less fat storage.
3. Eat plenty of protein
e.g. Pulses, meat, eggs, fish
Why?
Protein takes longer to digest so you should feel fuller for longer. Your body finds protein difficult to turn into fat and it will help to ensure that you lose fat not muscle from your body.
4. Eat enough fats
e.g. red meat, oils (olive, flaxseed etc.)
Why?
Your body needs enough fat to ensure that it can produce fatty-acids which are vital to your health. As it is energy-dense, it also helps to ensure you get enough energy.
5. No calorie counting or portion control
Just eat until you are full. If you don't, you'll find yourself snacking between meals or your metabolism will slow because of insufficient calorie intake. Stop before you feel 'stuffed'. It helps to eat a bit slower if you find you eat and don't feel stuffed till afterwards.
6. Take one day off each week
Why?
I got this one from 4 Hour Body by Tim Ferris (brilliant book by-the-way). By taking a day off and eating whatever you want once a week ensures that your metabolism doesn't slow down from eating too few calories. If you fancy eating something during the week such as a pizza, write it down and have it on your day off. That way you don't feel deprived of certain foods in any way, you just have to wait for them.
7. Drink plenty of water
Why?
I drink between 2 - 4 pints of water a day. This keeps you hydrated and keeps your body functioning properly, enabling you to lose fat easier.
8. Simple meals
Why?
Most of the time I eat the same few meals week-in-week-out, we all do. Try to ensure that you get protein with each meal and a good portion of vegetables.
My meals
Breakfast
3/4 Scrambled eggs fried/microwaved
1 bag of microwavable steamed veg
or
Cooked breakfast: 2 fried eggs, 2 bacon rashers, tinned tomatoes, mushrooms.
Lunch
Bolognese without spaghetti (plenty of veg in this)
or
Beef/pork/turkey mince bean chilli (lots of veg in this too)
or
6oz beef burger without bun or fries with extra bacon, with large salad and french dressing.
Dinner
Bolognese without spaghetti
or
Beef/pork/turkey mince bean chilli
or
Cottage pie with a cauliflower top instead of mashes potatoes.
with steamed vegetables
Drinks
Black tea/coffee
Water
Tips
Be sure to get extra broccoli and other leafy greens as they are a good source of calcium, something you may be lacking because of lack of milk.
Make sure you eat breakfast. The last thing you want to do is be grabbing a sandwich or chocolate bar on the way to work because you didn't have breakfast. Don't have time? Make time. Get up 20 mins earlier to be sure you do.
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