For long-term fat loss, think slow and steady
Choose nutrient dense fruits and vegetables
To get lean, don’t forget the fibre!
To lose fat, avoid processed foods
Why protein is king for a lean, toned physique
DIET MYTHS SERIES
Diet Myth 1: There is one diet that will work for everyone
Diet Myth 2: One macronutrient is making you fat
Diet Myth 3: One superfood will make you skinny
Diet Myth 4: Limiting when you eat means you can eat whatever you want
Diet Myth 5: Toxic foods are making you fat
30 FAT LOSS TIPS IN 30 DAYS
This is a series I did in January 2018, which really condenses the keys to successful fat loss into bite sized tips.
Minimising the damage at Christmas
The first step for successful fat loss: Goal setting
Step 2: Measure the right things at the right time
Tip 3: Keep a food diary
Tip 4: Have a plan
Tip 5: Make junk food the hard choice
Tip 6: Pick the diet that works for you
Tip 7: Get active!
Tip 8: Eat more protein
Tip 9: Fill up with fibre
Tip 10: Drink more water
Tip 11: Eat more fruits and vegetables
Tip 12: Eat more nuts
Tip 13: Don’t give up the dairy!
Tip 14: Switch to complex carbohydrates
Tip 15: Get your family on board
Tip 16: Avoid the supermarket
Tip 17: Watch less TV
Tip 18: Manage your stress levels
Tip 19: Get enough sleep
Tip 20: Get moving
Tip 21: Eat every 3-4 hours to control hunger
Tip 22: Cut down, but don’t eliminate, junk foods
Tip 23: Be aware of your domino foods
Tip 24: Cut down on processed foods
Tip 25: Mind the alcohol!
Tip 26: Use sugar strategically
Tip 27: Broaden your food horizons
Tip 28: Embrace the cold
Tip 29: Mind your serving sizes
Tip 30: Fat loss is a long game
THE DAILY FOOD DIARY BLOG
When I first started the daily diet diary blog on January first 2017, one of my primary goals was to lose 3 Kg of body fat. As such, there was a strong focus on fat loss strategies and all the various factors that can influence whether we gain or lose weight. Having blogged about my diet daily for more then three months, this means a lot of posts about fat loss! Included are all the posts about my personal fat loss journey, the good, the bad and the Chinese food. The most recent posts are listed first, but you may want to start at the bottom of this list and work your way up. Or you can simply dip in and out of posts which appear interesting or relevant to you.
Won’t more carbohydrates make you fat?
Making Lemonade by Switching Sports
The problem with body composition (bioelectrical impedance) scales
Change attitudes to change bodies
Falling prey to the junk food beast
Why is junk food so bad for you?
Ketogenic Diets – Just don’t go there!
Supplements: The biggest risk to your sporting career
Fat Adaptation: How to do it
Fat adaptation: Should you consider it?
Losing weight, but not in a good way
Is bread good or bad?
Keeping the fat off
The problem with evidence and individuality
1 June 2017 Weight and measurements (or Stress shows up on my belly)
Why stress shows up on the waistline
Why doesn’t more exercise lead to weight loss?
Is a vegetarian diet healthier?
The problem with eliminating dairy
For weight loss, focus on high volume foods!
All you ever wanted to know about gut bacteria and more!
What are probiotics?
Losing the fat
Types of weight lost
When simple sugars are called for
A much better diet week
The hows and whys of snacking: What to eat
The hows and whys of snacking: When to eat
Cortisol: The reason stress makes you fat
Oestrogen: Not just for women
Testosterone: Not just for men
Missing my targets
Old habits resurfacing
The Chinese food calorie bomb
Comfort eating my way out of a bad mood
Healthy does not mean low calorie!
Drinking my calories
Coconut: The pros and cons
February in Review
Trying to eat my way out of a late night
Getting the body fat down!
Counting up the hidden sugars
The problem with coconut
Timing it right for maximum energy
Suffering from poor nutrient timing
Getting back on track after chocolates
Best week yet!
Peptide YY: Another tool for weight loss
Opening the black box
Insulin and fat loss
What does insulin actually do?
Leptin: Another reason you struggle to lose weight
Enjoying food and life
Spoiling my dinner
Introducing the hunger hormone: Ghrelin
1 February 2017 – January in Review
How to measure body fat
Missing the energy target
The domino effect
How much fat?
Monkey see, monkey do
Big Re-Useable Food: The solution to healthy eating for one
For weight loss success, get your family on board
Staying active is about more than just exercise
The coffee shop problem
Why everyone should eat more nuts
Fight sugar cravings with protein
Plenty of sugar, but not on a high
15 January 2017 – Week 2 in Review: Not my Best Week
Every Meal Counts
For a healthy diet, avoid the grocery store
Make junk food the hard choice
Two steps forward, one step back
Reviewing the first week
Macronutrients: Fat basics
Marcronutrients: Simplifying complex carbohydrates
Macronutrients: The power of protein
Failure to plan is planning to fail
Energy In and Out
1 January 2017 – Starting weight and measurements