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Six Tips to Fat Loss Success

Check out our favourite six tips for fat loss success.

By Sandra Miskle at Randwick

1. Track your food and create a calorie deficit.

The first thing we need to do when wanting to lose fat is, we need to create a calorie deficit. Simply put, this involves reducing your calories to be less than what we burn off.

  • It is important that we track our food to ensure that we achieve this.
  • The MyVision app is an extremely helpful tool that will assist in this process

2. Increase Protein

A good balance of protein keeps you feeling fuller longer and reduces cravings for high carbohydrates and fatty foods. Good protein sources are:

  • Lean meat: chicken, turkey, extra lean beef mince, white fish
  • Egg whites
  • Low fat dairy foods
  • Supplements (protein powder)

3. Increase Good Fats (in moderation)

Good fats transport essential vitamins (A, D, E, K) through the body, food high in these good fats are:

  • Seeds, Nuts, Avocado
  • Omega 3 - found in cold water fish and some plants
  • Omega 6 - found in many oils (coconut oil)

4. Reduce Alcohol

When you consume alcohol, the body looks to burn it off first, as it sees it as a toxin, rather than the food consumed while drinking, which will be stored as fat. To achieve faster results:

  • Avoid alcohol, alcohol contains unnecessary carbohydrates.
  • Chose a lower alcohol content beer/wine, or even zero varieties, now readily available.
  • Don't overeat after drinking, drink more water, as dehydration signs are often mistaken for hungry.
  • Alternately, when drinking, alternate an alcoholic drink with a glass of water or sparkling/soda water with a slice of lemon or lime. This will hydrate you while drinking less calories.

5. Eating Around Exercise

Don't over consume carbohydrates prior/after exercise, ideally eat a small amount before exercise, then wait for 1 hour after your cardio. Cardio will keep your metabolism working for up to an hour after burning your stored fat.

  • Avoid poor carbohydrate choices - pastries, biscuits, chocolate, chips, sugars (no nutrients, high fat). 
  • Moderate carbohydrate choices - bread, rice, pasta, potatoes, cereals, fruit juices, dried fruits (dense carbs). 
  • Best carbohydrate choices - peaches, plums, berries, tomato, nectarines, broccoli, zucchini, lettuce, cucumber, capsicum, beans, asparagus (water based, high in fibre and minerals).

6. Eating Small Regular Meals

Results achieved are 70% nutrition and 30% exercise.

  • Eat small regular meals to boosts the body's fat burning potential
  • This process spikes your metabolism, using extra energy used to break down these meals, creating a consistent burn.
  • Large meals are harder to digest, which can turn the unused calories into fat.

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