Are you overwhelmed with all of the information available on weight loss and fat burning - you are not alone. Many of us find it hard to filter through the large amount of information available online to identify fact from fiction. In this article, Gwen Gothard - Musashi Performance Nutritionist explains the truths about healthy fat loss and the quickest way you can achieve fat loss goals without following fad diets or funky weight loss routines.
Setting Realistic Weight Loss Goals
First of all, you need to identify what your weight loss goal is. If you are planning on losing 10kg then you need to break this down into a weekly goal; for example, a healthy weight loss for an average healthy person is approximately 0.5-1kg per week. Therefore, 10kg should be lost over the course of 10 weeks.
Secondly, you will need to identify how you can achieve this. Start by keeping a 24-hour food diary. Write down everything you eat over a 24-hour period including both food and drinks. Look back at your food diary asking yourself the following questions:
- Have I eaten 3 main meals and 2-3 snacks in-between meals? Have I eaten every 3-4 hours?
- Have I included healthy protein (chicken, fish, tofu, eggs, or dairy) in each meal?
- Have I monitored or taken note of my portion sizes?
If you answer NO to any of the above, then you need to make some dietary changes now.
Making Healthy Dietary Changes
Eating every 3-4 hours, including both meals and snacks, will help to keep your metabolism working hard and increase the chances of natural fat burning, even at rest. Protein with every meal helps to keep you feeling fuller for longer while also helping to maintain important muscle mass to assist fat burning results.
Protein powders and protein bars such as those found in the Musashi Shred and Burn range are perfect for bridging the gap in-between main meals, helping to keep the metabolism working hard and also providing the body with quality protein to retain muscle definition.
Serving sizes are also important; it is easy to overeat when a meal is delicious or graze out of the pantry when you are bored or tired. Make sure that you know what you are putting into your mouth at all times. Only eat when you are actually hungry and always think before you reach for a second serving—do you really need it?
Reducing Processed Foods and Sugary Drinks
The next set of questions you need to ask yourself are:
- Have I eaten a large amount of pre-packaged foods, fast foods, or foods containing large amounts of saturated fat (e.g., chocolate, biscuits, chips, etc.)?
- Did I drink soft drink or cordial in the last 24 hours?
If you answer YES to any of the above, you should also consider making the following changes:
- Eating large amounts of high saturated fat, high salt, and highly processed foods can automatically hinder weight loss. Try to reduce these in your diet and if you are eating these items daily, reduce your intake to every other day or even better, once or twice a week.
- Soft drinks contain many hidden unwanted calories. Did you know that drinking one can of soft drink every day for a whole year can put on an additional 6kg of body fat?
If you are ready to make the positive step towards a healthier, fitter, and leaner you, start by taking action today. Musashi weight loss meal plans and exercise programs are available to help you reach your desired weight loss goal.
