Happy Wednesday to you.
It’s now been 2 and a half weeks since we started the 4 week fat loss challenge.
If you are not already noticing changes in your body then it’s time to make a few more alterations.
Here are 10 things that will make a big difference to your fat loss efforts:
1. Sugar
It’s in everything nowadays. Drinking sugar is the worst way to consume it. Become a sugar detective and wipe it out of your diet. This includes all those diet drinks and sports drink nonsense.
2. Alcohol
The most fat gaining sugar out there. Seriously harms your gut and suppresses important hormones while softening your mind too. Take some time off it.
3. Get to Bed Earlier
Follow the earths circadian rhythm and work in line with your hormones. Bed by 10:30 latest and wake at the same time daily.
4. Drink More Water
For fat loss you need water and lots of it. Drink 1 pint on waking and 2 litres per day.
5. Portion Size
Take a look at your portion sizes, can you reduce them slightly. Often we are dehydrated not hungry, if you feel hungry trying some water first.
6. Remove Wheat
One of the most important changes you can make and the one that I see gets the best results. That means: no bread, pasta, cakes, cereals etc.
7. Stay Active
Even if you do exercise regularly, try not to sit down all day. Go for a walk at lunchtimes and after meals. Keep busy and reduce TV watching time.
8. Never Skip Meals
Build a habit of regular and often. Eat a large breakfast, medium lunch and light dinner. You don’t need to go to bed on all those calories.
9. Eat More Protein for Breakfast
Eggs, smoked salmon, nitrate free bacon, avocados are all high in protein. Move away from a carb based brekkie.
10. Careful with Fruit
Fruit is packed full of sugar that will fatten you up like other sugar will. Stick to one piece per day and never as a full meal.
Ultimately you want to work on all 10 of these principles but I understand that for many people this is too much to handle.
So I would recommend that you pick one and commit to it. Then once this one principle becomes an effortless habit you can pick another and so on.
Forming good dietary habits takes time, often years, I’ve been fine tuning my diet for the past 10 years and I’m sure I will be for the next 10 too.
Most importantly everyone is different. You need to discover what works best for you.
When you find your own fat loss secrets you will be amazed at how empowering that is. It gives you a sense of control and freedom over your own body.
So start on a voyage of dietary discovery today and find out what really works for you and take back control over your own body.
OK, that’s all for today, let me know what you find really works for you.
Take care,
Greg
P.S. For a 12 week workout program along with videos of all the exercises go here
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