3 Top Tips to help with your Fat Loss Journey

Summary:

• Time your meal to keep your energy levels stable and minimise evening snacking
• How to increase your portion sizes for fewer calories
• Tips to stay full and satisfied
• What your plate should look like visually
• How to make simple and effective swaps in your dietary choices
• Choose lower-calorie alternatives

1) Reduce your evening snacking with your Meal Timing 

The timing of meals doesn’t have a direct impact on fat loss. The key to fat loss is staying in a calorie deficit. However, meal timing can help with the process and it is often overlooked. It might sound counterintuitive- eating more regularly? Does that mean you have to eat more?

The concept of eating regularly isn’t about consuming more, but rather about providing your body with steady energy across the day to prevent sudden spikes and crashes that can trigger cravings for sugary or high-calorie foods. Having a consistent meal pattern can also help to feel more focused and organised with your nutrition, allowing you to remove the confusion and focus on other important elements of your day to day life.

Often we see people setting out with great intentions at the start of the day. Having a small breakfast, skipping snacks, and having a salad for lunch.  When it comes to the evening they are chasing their hunger throughout the day which leads them to overindulge and snack on energy-dense foods.

Regular eating can help control your appetite.  We advise not to go over 5 hours with no food. When we provide our bodies with consistent meals and snacks, we can prevent the energy highs and crashes that result from erratic eating patterns that often lead to overeating or making less helpful food choices. Eating regularly can allow you to make better decisions about portion sizes, food quality, and fuel your training sessions, which are all crucial aspects of a successful weight loss journey. 

It’s important to clarify that eating regularly doesn’t mean mindless snacking or constant indulgence. The focus should be on nutrient-dense, whole foods that provide essential vitamins, minerals, and macronutrients. Regular eating becomes a strategic tool for not only managing our energy levels and appetite but also supporting healthier eating habits overall.

2. Increase your portion sizes with fewer calories

Volume Eating

Volume eating helps with calorie balance. It is essentially eating more food, for fewer calories, while leaving you full and satisfied. It’s important to note that while some foods are extremely nutritious, they can be energy-dense. For example: Nuts & seeds, nutbutters, avocado, olive oils. As you can see in the picture below, a small handful of nuts would have a similar calorie content to yogurt and berries. If you are hungry, it is unlikely that a couple of nuts will satisfy you, therefore, its important to choose your snacks wisely.

As an example, select one main meal that you have regularly and apply the following principles.

1. Ensure that 50% of your plate of food is made up of fruit and vegetables. 
2. Protein should make up 25% of your plate.
3. Starchy (‘complex’) carbohydrates should make up 15-20% of your plate.
4. Review your cooking method if required. The best cooking methods are steamed, baked, grilled, air-fried, or stir-fried. 

Check out the examples here.

3. Swap Don’t Stop

Creating a calorie deficit for fat loss while still consuming tasty, flavoursome foods and not being restrictive can be challenging for many people. It is important to remember that you do not need to completely cut out or stop including particular foods in your diet. Instead, you can make simple swaps and adjustments that will help you create a calorie deficit, while still eating all the meals you enjoy. 

• Breakfast
  • Swap:
    • Sugary cereal for oats/porridge, topped with fruit and a sprinkle of nuts.
    • Sugary coffee for black coffee/tea.

• Lunch
  • Swap
    • A white bread sandwich for whole grain, filled with lean protein (turkey, chicken, tofu, etc.), and veggies.
    • A creamy salad dressing for a vinaigrette.
•  Dinner
  • Swap
    • A large portion of pasta for a smaller serving, and serve with a side salad or veg instead. 
    • Fried foods for grilled or baked options.

• Snacks
  • Swap
    • Crisps for air-popped popcorn.
    • A chocolate bar for a piece of dark chocolate.
    • Sugary/ flavoured yogurts with plain Greek yogurt and fresh fruit. 
    • Shop-bought cereal & granola bars with homemade oat bars. 
• Drinks
  • Swap
    • Sugary, fizzy drinks for sugar-free/ diet drinks or sparkling water.
    • Fruit juice for a whole piece of fruit or a homemade smoothies

• Desserts
  • Swap
    • A slice of cake for greek yogurt with honey and mixed berries.
    • Ice cream for a fruit sorbet.
• Cooking Methods
  • Swap
    • Frying with sautéing or baking to reduce added fats.
    • Butter with a small amount of olive oil or oil spray when cooking.
• Fast Food
  • Swap
    • A fast food burger for a grilled chicken sandwich.
    • Regular fries for a side salad or a smaller portion.
• Eating out
  • Swap
    • Creamy pasta dishes for grilled seafood or lean protein with steamed vegetables.
    • A cocktail for a vodka soda with a splash of lime or a diet mixer.

Making changes like some of the examples above is great, but remember that you don’t have to completely remove anything from your diet. You can reduce the portion size of what you are having, and bulk up your meal with high-fibre foods like vegetables.

Download your bonus Simple Swaps resource: here