Your Slimmer Abs and Thighs

Ok, over the next few months I want to be your personal fitness trainer, nutritional guide, and, perhaps most of all, your transformation coach. I’m gonna give  you a template that will help you get in great shape, clean up your diet and set you in the direction to achieve all that you want to achieve.

So for the first week of Your Slimmer Abs and Thighs Transformation, we are going to tackle the topic of Dieting for Weight Loss.

I’m sure you’ve  heard it plenty of times, you may have even said it yourself, whenever you, your friends, family or co-workers think your out of shape or need to lose weight  you say something like ‘I need to go on a diet’ or ‘I’m gonna start my diet on Monday’. I always here it..

But I’m sure if you’ve been reading any of my articles or this blog then you’ll understand that Dieting doesn’t work for weight loss, especially in the long run. What I mean is  – You will probably lose weight at first when you go on a diet due to the decreased calories but in most cases you’ll end up putting the weight back on if not some extra weight.

Yes to lose weight you must create a caloric deficit by using more calories than you consume.

Calories In vs. Calories Out

Burn Less Calories than you consume – Gain Weight

Burn the same calories as you consume – Maintain Weight

* * * Burn More Calories than you consume – Lose Weight * * *

However, the majority of people who want to ‘lose weight’ tend to actually not eat enough! Cutting calories too low actually destroys your metabolism and actually inhibits weight loss. Skipping meals and eating too little will ultimately lead to decreased fat burning enzymes, muscle loss and a slower metabolism, on top of this, your body will actually increase the levels of fat storing enzymes and hold on to the fat you already have.

Diets are temporary solutions. Going on a diet, not only fails to teach you how to solve the underlying problem, but also destroys your metabolism.  To Lose Weight and to be able to keep it off for good you must Eat Regularly.

Think of it this way

If you only earn a small wage and it is irregular then you’ll really keep an eye on your money, keeping a tight budget and not wasting any money on non essential activities.

If however you receive a promotion and start earning more money and you receive your money like clockwork every month, you’ll start spending a little more money, wasting it on non essential activities and be a little less strict with it. You’ll probably think something like ‘It doesn’t matter if I spend (waste) this money on a new pair of shoes/night out as I know I’ve got some left over plus I’ll have some more money in a week or so’ and end up using that money.

This is the same when it comes to calories. If you don’t eat regular and don’t eat enough your body will feel like it’s not receiving enough energy so it won’t want to waste any and actually hold onto the energy stores (fat stores) it already has as it doesn’t know when it’s going to get its next instalment of energy/calories.

Alternatively, if you begin to eat regularly, with the right amount of calories then your body will actually use more energy and waste calories as it knows it’s having plenty and in regular supply.

This however does go the other way; if you earn plenty of money and this exceeds the amount you are spending you will actually save money in your bank account. Same for your body, if you eat too many calories especially the wrong types of foods then you will store these calories in your body’s bank account…. Your belly or thighs!!!

Now following a Supportive nutrition plan doesn’t need to be frustrating or complicated! It’s all about taking daily action and making better choices. Living Healthier each and every day will boost your metabolism, eliminate cravings and binging, lose more weight and dramatically increase your energy and mood. 

I always think it’s much better to keep things as simple as possible:-

1. Consume 5 – 6 small meals a day of similar caloric value (3 main meals & 2-3 Snacks)

This tip alone can be the factor that kicks your metabolism into high gear. The thermic effect of food is one of the few ways your body burns calories. When you eat several meals a day of the same caloric value, you never feel like you are on a diet and you are always in an optimized fat burning mode. This is one of the secrets fitness models use to become so lean. A sample 6-meal plan would include breakfast, a small morning snack, lunch, a small afternoon snack, a sensible dinner, and a small evening snack.

2. Eat Breakfast Every Day.

Studies show that people who eat breakfast on a consistent basis tend to be significantly leaner than those who don’t. Additionally, breakfast is a great way to stunt the release of cortisol (a hormone that tells your body to store fat). Start each day with breakfast, no excuses.

3. Consume lean protein, fibrous carbohydrates and healthy fats with every meal.

Each meal you eat should contain a combination of the three food groups mentioned. You should never have a meal that is all carbohydrates or all protein. Balance out each meal using the leanest proteins and most natural carbohydrates.

4. Eat as many different coloured fruit & vegetables as you can.

You should consume far more than 5 servings of fruits and vegetables per day. Experts recommend 2-3 pieces of fruit per day and at least 5 servings of vegetables per day (such as broccoli, peppers, asparagus, etc.).

5. Eliminate Calorie Containing Beverages.

By eliminating calorie containing drinks from your daily diet, you’re essentially reducing your daily caloric intake by quite a bit, which will equate to weight loss. A can of fizzy pop contains 100-200 calories and a large drink from a fast-food chain contains over 500 calories. Therefore, avoid sugary drinks because they quickly increase your calorie intake and play havoc with your blood sugar levels.

6. Drink plenty of Drink Water.

Being in a state of dehydration hinders fat loss, promotes constipation, headaches, muscle and joint pains and creates lethargy and so on. Experts recommend you drink ½ of your body weight in clean water each day.  So a 200 lb person should be drinking 100 ounces of water each day.

7. Eat plenty of fiber.

Replace processed carbohydrates with foods high in fiber at all meals. Examples include oatmeal instead of sugary-cereals for breakfast, salads with low-fat dressings for lunch, vegetables instead of French fries for dinner, and almonds instead of candy for snacks. Fiber helps control blood sugar and appetite.

Example Meal Plans

What i would like you to do now over the next few weeks is keep a food diary – just so you can see what/when and how often your eating/drinking. I’ve included a food diary below that you can download and fill in – just right click and ’save as’.

 Your Slimmer Abs and Thighs Transformation Food Diary <<— ‘Right Click – Save’

Next Monday we’ll have a look at how to develop a Healthy Eating Plan that isn’t frustrating and tedious.

Your Friend and Transformation Coach

Alex Eatly x

P.s. If you live in the Cardiff area and inested in having a Cardiff Personal Trainer then Book Your FREE No Obligation Trial Workout Today – Limited Spaces

www.CardiffPersonalTrainer.com

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