When it comes to fat loss, nutrition plays a crucial role alongside physical activity. Here are some tips to help you with your fat loss goals:
1. Create a calorie deficit: To lose fat, you need to consume fewer calories than you burn. Calculate your daily calorie needs for weight maintenance and aim to reduce your calorie intake by 500 to 1000 calories per day. This gradual calorie deficit will result in a healthy and sustainable fat loss of 1-2 pounds per week.
2. Prioritise whole, unprocessed foods: Focus on consuming nutrient-dense foods that are minimally processed. Include lean proteins (chicken, turkey, fish, tofu), fruits, vegetables, whole grains, and healthy fats (avocado, nuts, olive oil) in your diet. These foods are generally lower in calories and higher in fiber, which can help you feel full and satisfied.
3.Increase protein intake: Protein is essential for preserving muscle mass and promoting satiety. Include protein-rich foods in each meal, such as lean meats, fish, eggs, dairy products and legumes. Aim for 20-30 grams of protein per meal to support fat loss and muscle maintenance.
4. Stay hydrated: Drinking enough water is important for overall health and can support your fat loss efforts. Water can help you feel full, prevent overeating, and improve your metabolism. Aim for at least 8 cups (64 ounces) of water per day, or more if you're physically active.
5. Plan and prepare your meals: Planning and preparing your meals in advance can help you make healthier choices and avoid impulsive, unhealthy options. Pack your lunch, portion out snacks, and have healthy ingredients readily available to make nutritious meals at home.
Written by Karl Lucas
Personal Trainer at Optimum Fitness Tetbury