The Rules for fat loss

Now then folks, if you are reading this the likely hood is that you want to change something about yourself be it your fitness programme or your body shape or you have just reached a plateau and you want to take yourself to the next level, my name is Kieran I am the York Park Manager for BMF military bootcamp so trust me when I say I’ve tried and tested most if not all diets and fitness regimes. The information I am about to share with you is no secret but it is the ONLY true way to lose body fat and keep it off...FOREVER!!

Remember this is not a fitness programme for six to eight weeks it’s a lifestyle change for life if you want to remain in good shape. Most of you will understand the basic principles. No one is saying be extremely strict but you must be focused and strong at least 5 days a week on a weekend or whenever you have time off by all means enjoy a good drink, pizza or some ice cream etc but if you want to give yourself a good start I would suggest you eat clean for 10-14 days at the start and you will see big results if you follow the RULES... And maintain a training routine.

You have to eat right to lose fat & build muscle it just won't happen without the right building blocks I would say the diet is about 70% of the hard work the rest is your sleeping patterns and fitness programme... The training is the easy bit!!

SO WHAT ARE THE RULES?

The traditional three meals a day simply won't do it for burning fat. Every time you eat, your metabolism kicks in to start burning what you've eaten and you begin to break it down instantly, taking everything it has to offer, from energy to nutritional content.
While eating only three meals a day, your metabolism has time between meals to slow down. This is not very efficient for burning fat. Your goal here is to keep your metabolism going and burning as much fat as possible.

This is done by spacing your food out to 5 or 6 smaller meals a day, or by eating approximately every 2.5-3 hours. This is not to say eat like a horse 5 times a day, it means simply, to have your three meals, but to eat something small and extra in between.

The advantage of this is twofold. First, it keeps your metabolism going, and second it will allow you to be less hungry during your next meal, in turn causing you to desire less food. Often times it is not practical to prepare yourself a meal in the mid-morning or in between your regular meals at any time.

Rule 1: Don't Drop Carbs to Zero.

People often make the mistake of avoiding all carbohydrates. This can result in some quick weight loss (mostly water weight) but a lack of carbohydrates can also slow your metabolism. So don't eliminate carbohydrates completely.

Rule 2: Focus On "Nature-Made" Carbs.

When trying to burn off body fat, steer clear of "man-made" carbs like cakes, biscuits and white bread products. Instead, focus on "nature-made" carbs like fruits, vegetables, potatoes and whole grain products.
These items naturally contain more fibre which will help you feel full. Fibre also helps to lessen the insulin spike and fat storing effects that occur when consuming "man-made" carbohydrates.

Rule 3: Keep Protein High.

Protein is "muscle-sparing" which means that your body will use any available protein for cellular repairs before breaking down muscle tissue.

Keeping your metabolism going and burning fat efficiently while retaining as much muscle as possible is dependent on taking in a high amount of protein. Your body will burn carbohydrates first, because this is your main energy source. Once it runs out of carbohydrates, it will begin to use your fat as fuel. You don't want your body dipping into your hard-earned muscle to use as energy. It is for this reason that it is of prime importance that you eat as much protein as possible while losing the weight

Rule 4: Don't Avoid Dietary Fat!

It sounds weird, but you want to burn fat you have got to eat (some) fat. I recommend you try and focus on healthy fats like fish oil, extra virgin olive oil or fats found naturally in nuts.

Extra points to think about…

To prevent yourself from over eating and eating what you don't really need, wait 15 minutes after eating to see if you really want a second serving. Your body takes approximately 15 minutes to know that it's full.

Get plenty of sleep. Sleep will provide you with energy the next day, which is vital while restricting your carbohydrates. Make sure to get at least 8 hours of sleep a night. Try for 10 especially if you're a teenager.

Don't be afraid to eat plenty of fruits or vegetables while trying to lose weight. Just make sure that it is not completely and utterly high in carbohydrates such as baked potatoes. But don't hesitate to have an apple or an orange with breakfast, or some green beans with dinner.

I hope this has given you some clarity as I know there is a lot of information out there regarding weight loss, but trust me when I say this works time and time again. One member at a York fitness boot camp lost a total of a stone and a half in his first six weeks!! A phenomenal achievement but that was down to his will power and that is what it boils down to, if you want it bad enough you will do what it takes.

See you in the park,
Kieran