Fat loss is one the most thoroughly understood areas of physiology, yet one of the most misunderstood concepts in the public’s mind, thanks, in part to the media and the barrage of information that is put out there. There is no “best diet” for everyone, the best is the one that allows you as an individual to restrict calories and control hunger.
It is this simple;
Eat fewer calories than your body burns and you will lose weight. No other option is possible in this reality.
The devil is in the details.
Most people have a skewed view of a) how many calories they do consume and b) how many calories they burn in one day.
Problem a) can be easily remedied by keeping a food diary for a few days and counting the calories in the food stuffs you chow down upon. Problem b) requires finding out what your basal metabolic rate is via a combination of knowing your body weight, body fat and lean tissue amounts. The less lean tissue you have, the fewer calories you burn in one day.
Your local Personal Trainer should be able to measure this for you. If they can’t, I can. Call me on 07742 952 208 and we’ll find out just how much excess body fat you carry and how many calories you burn in one day.
If you don’t have the motivation to count calories then perhaps you should look for a new hobby. Fat loss is an unlikely success for you.
Here are a few meal ideas for you that can be combined to restrict calories;
Breakfast
2 Scrambled eggs on 2 toast – circa 350 calories
Bacon Sandwich – circa 450 calories
Greek whole (full fat) yoghurt (2 tablespoons) with honey (1tablespoon) and cinnamon - circa 400 calories
Oats (30g) and milk (200ml whole fat) – circa 250 calories
If you chose a breakfast bar or any other pre packaged food then the calorie content will be printed on the back somewhere – read it and count it.
Lunch/Dinner
Jacket potato with tuna and mayo (1 tablespoon) - circa 500 calories
Salmon (half fillet) salad with salad dressing (1 tablespoon) - circa 400 calories
Beef Steak (8oz) and chips with red sauce – circa 600 calories
Spaghetti Bolognese – circa 400 calories
Scampi and Chips – circa 800 calories
Chicken Tikka curry – circa 500 calories
MacDonald’s Big Mac meal – circa 1000 calories
Drinks
Large wine – 300 calories
Beer pint – 300 calories
Vodka and diet coke – circa 6o calories
Tea/coffee (white) – 30-50 calories
Juice (medium glass) – circa 100 calories
Squash – circa 30 calories
Milk (whole, glass) – circa 150 calories
Coke (can) – circa 140 calories
Snacks
Dairy milk bar – circa 250 calories
Fruit – circa 75 calories
Crisps (1 bag 25g) – circa 250 calories
Cornetto – circa 200 calories
Cashews (30g) – circa 160 calories
Peanuts (50g) – circa 350 calories
Brazil nuts (30g) circa 200 calories
Toast (1 wholegrain) with butter (small tablespoon) – circa 350 calories
These are but a few examples of foods and drinks along with their calorie content. Please use your common sense – these are guidelines and cannot predict the portion sizes you deem fit to consume.
If you want to see the calorie content of a meal you love then email me and I’ll display its calorie content here – OR just read the nutritional information that your food has printed on it.
Now you have the information on how to lose weight, and you do, the next stage is yours to take – sticking to it for months and eventually your habits will change and you won’t be a fat person anymore. You’ll become the healthy, fit and strong, not to mention more attractive person you know you can be if you just try.
I have never been fat but I know how to diet and have done successfully - you can too;
DEMO DIET (click to see a photo diary of my 10kg fat loss experiment)
Take responsibility for your choices; after all, no body makes you over eat. Look great, feel alive and listen to the compliments roll in from your friends, family and strangers alike.
If you then want to adjust how you’re structured, how you stand, your energy levels, your strength and performance, your prowess and stature then call me for your free consultation and get started with me, your Epsom based Personal Trainer
07742 952 208. FREE CONSULT - remember?
You have the strength inside to do this if you truly want it – liking the idea is not enough, you need the desire and determination to shift your old ways and usher in a shiny new you.
I dare you to have the courage to find out what you are made of - do not be afraid to try and fail - only be afraid of not trying and regretting it.
Imagine what you could have looked like and feel like right NOW if you had started this journey SIX MONTHS AGO - you would look great!
Now you have that in mind - how pissed off with your self will you be if you let another six months slip away because you were scared to try because you thought you may fail? You know how silly that sounds, right? You absolutely can do this on your own or with my help, you can.
Just make the first step - its the hardest but simplest to take and you’ll be so pleased you did.
CALL me, I am friendly, I won’t bite or belittle your efforts - I have been in a situation where a stronger and healthier me seemed so far off and yet I am here today, stronger and better than ever wanting to share the experience with you.
Anybody that tells you that you can’t is wrong and scared of you soaring past them. I know what each one of us has inside - potential. Strap on a pair and dare to try something amazing for your self.
07742 952 208
