A question I had inside our online community is ' what foods to eat for fatloss????' There's so much information out there about macros, aesthetics, building muscle and looking shreddy that the message of how to be healthy is lost in prioritising how you look.
So start rather than setting a goal to lose 5 kgs set some deeper goals that involved health and wellbeing.
Once you have your goals the simplest way to lose fat is to eat well, plan your meals & your snacks. Do not wing it! You will fail- trust me. When you're learning about how much food you need, you will make mistakes. Mitigating room for error will help prevent these errors.
Work out how much protein you need 1.6g-2.4g x kilo of body weight. Measure out your protein for each meal. From there add as much fruit & veg as you can. This is the most simplest and effective place to start.
If you have a wild sweet tooth I would also commit to having something for dessert every night. Try not to over do it but when you know you have something planned at the end of the day saying no to those mid afternoon snacks, which will derail you, becomes easier. Your brain knows you're not missing out, it has something to look forward to & it's easier to say no at the end of the day when you're feeling good than it is to say no because you've over snacked at 2pm.
I'm a huge fan of what I call a charcuterie salad board- it is this simple. I sometimes find a salad too overwhelming with flavors, especially if i've mixed in something that I'm not feeling on the day- ya know how it is.
This is just a plate of protein and a mixture of fruits and veg. I do this for all meals including breakfast.
I start with my required amount of protein:
Tuna,
Chicken
Steak
Pork
Baramundi
Basa
Eggs
Salmon
Then fats;
Nuts & cheese
Avocado
Milk (coffee)
Then just chuck on as much veg & fruit as I can
Cucumber
Tomatoes
Carrot sticks
Berries
Apple slices
Banana
Fried mushrooms
etc
Sides
Sauerkraut
Kimchi
If you think you're eating well but still struggling to lose weight you can create a food journal, and simply log the foods you eat & see if there's more sneaky snacks than you think. This will also highlight areas where you could possibly look at cutting back.
If you're really looking to level up your fitness journey then your next step is calorie counting. If you're at a stage where you're ready to start calorie counting then you can send me a DM on socials @gymandtonicmovement.
And the final point is discipline. Sometimes you just need to suck eggs and say no to food or drinks you really want. There is no magic macro calculation that will allow you to over eat foods no matter what you try.
If any part of this email hits home for you and you're looking for more info you can send me a DM!
Shea
xx
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