For many people the reason they turn to kettlebells is for the amazing fat loss results.
Kettlebell training will activate 100’s of muscles at a time which not only increases your metabolism for long term fat loss but also burns lots of calories during exercise too.
However, if your true goal is fat loss then nothing affects your body more than what you eat and drink.
Having spent the past 12 years offering a 21 Day Fat Loss Guarantee to my personal clients I pay particular attention to what makes the greatest impact on my clients weight.
So to save you time and to enable you to make the best choices when it comes to fat loss here are my 9 most effective fat loss nutrition tips.
These fat loss tips are listed in order of importance so you should start at the top and work your way down.
1 Time Restricted Eating
One of the greatest discoveries in the past few years is that when you eat is just as important as what you eat. Giving your body time away from digesting food is important to allow other systems of your body to function effectively.
Research currently suggests 12 – 16 hours of fasting each night will allow the body to completely digest and heal itself. Practicing a 12 hour fast is easier than you may think, if you have your last meal at 7pm then don’t eat anything again until 7am.
Be careful because what you drink can also place demands on your digestive system and break your fast, so during your 12+ hour fast stick to water only.
TAKE ACTION: fast each night for a minimum of 12 hours
Alcoholic drinks raise your blood sugar level quicker than almost anything else, beer actually raises blood sugar levels even quicker than sugar.
It’s not just the sugar in alcoholic drinks that is the problem, alcohol stimulates your hormonal system resulting in an insulin spike which enables sugar to be stored as fat.
Alcoholic drinks are high in sugar which as you will see in “Step 3” increases your cravings for more sugar as your blood sugar levels drop. Interestingly people who drink too much alcohol become addicted to the sugar which is why alcoholics used to be treated with honey.
TAKE ACTION: eliminate alcohol for 30 days and notice the difference
Sugar used to be a rare luxury, now it is in everything, from breads, to water, to meats. The main problem with sugar is that it causes a rapid rise in blood sugar levels which ultimately promotes insulin which then stores all unused sugar as fat. Sugar not only causes you to store fat but it is very destructive to your cells and organs too.
The more sugar you consume the more sugar you crave but the opposite is also true so give up sugar and you stop craving it.
It’s time to become a sugar detective. Food manufactures are sneaky, they don’t always label sugar as sugar, they use their chemical names instead: Fructose (fruit sugar), Lactose (milk sugar), Maltose (malt sugar), Sucrose (table sugar), Glucose and Syrups. In fact anything ending in “ose” is a sugar.
Watch out for sugars in drinks too, this includes fruit juices and sports drinks. Sugar in drinks gets absorbed into your bloodstream and turned into fat even quicker than in foods because it lacks the fibre that helps slow down the process.
Even zero calories drinks will cause problems by fooling your brain into thinking that sugar is being delivered and then increase cravings when it’s not received.
TAKE ACTION: avoid as much sugar as possible and notice a reduction in cravings
The saying “Breakfast like a king, lunch like a prince and dine like a pauper” still rings true today. From a practical perspective it just makes sense to eat more at the beginning of the day when you need the energy and less in the evening before you go to bed.
Be mindful of just how much you eat, try to consume the most calories during the time when you need the energy the most.
TAKE ACTION: eat food when you need it and not late at night
The more carbohydrates you eat the more food that is turned into sugar and potentially stored as fat.
However, not all carbohydrates are created equally, for example: flour, white rice, pasta and cereals are quickly turned to sugar, whereas leafy greens are slow to be converted.
TAKE ACTION: make vegetables the main carbohydrate part of your meal
6 Protein and Fats
The days of thinking that eating fat makes you fat are over. We now know that it is an excess of sugar and sugar from carbohydrates that causes a storage of fat.
Eating protein and good fats like: avocados, olive oil, nuts, coconut oil, oily fish etc. will not only make you feel fuller for longer but also provide valuable nutrients for the body.
Cutting out fat from your diet will make you feel empty and start craving sugars for energy so make sure you eat good fats with every meal.
TAKE ACTION: eat more good fats and protein to feel fuller for longer
The quality of the food that you eat is very important. The best investment you can make in your future wellbeing is learning how to cook.
Choose the purest ingredients and understand exactly what you are eating at every meal. Eat organic as much as possible to avoid eating meat and vegetables that have been sprayed and manipulated with toxic chemicals and hormones.
Buy the best food you can afford and understand every ingredient that you consume.
TAKE ACTION: know exactly what you are eating and go organic
It goes without saying that everyone should drink more water. Everything in your body contains water, from your blood to your cells to your soft tissue.
Just a slight drop in hydration will affect your brain and other organs and signal hunger and thirst. Many foods are dehydrating especially sugar and salt.
Often you are not hungry but thirsty, your body craves the water from the foods you eat. Drinking more water will make you feel fuller for longer and stop hunger pains and cravings.
TAKE ACTION: drink 2 litres of water per day, if you feel hungry try drinking water first
I’ve included dairy because giving up dairy was one of the best decisions I have ever made.
Dairy products contain allergens that affect different organs throughout your lifetime, resulting in: skin issues, asthma, excess mucous, migraines, IBS, depression, the list goes on.
A small proportion of people also suffer from lactose intolerance which is a difficulty digesting the sugar in milk.
TAKE ACTION: eliminate milk and cheese for 30 days and notice the difference
Conclusion to 9 Most Effective Fat Loss Nutrition Tips
The above 9 tips are the backbone of an effective fat loss nutrition plan.
I’ve listed the above nutrition tips in order of importance so you can work your way down the list safe in the knowledge that you are making the greatest impact on your health.
These nutritional tips are not just great for fat loss but for your entire health. A healthy body does not just look good but feels good too and is devoid of sickness and ailments.
I challenge you to make the above changes and to start to understand just how happy, healthy and energised the human body can be.
Take care and best of luck.
Have you tried any of these fat loss nutrition tips? Let me know more below…