Optimal carb sources, regardless of total daily carb intake, are ideally relatively fiber-dense and relatively low sugar to increase overall satiety without excessive calories. High sugar, low fiber foods are often unsatisfying and considered “empty calories.” Whole grains, legumes, potatoes, rice, fruit, and vegetables are preferred options. Fats Don’t Make You Fat The workouts require some equipment but there’s no need to join a fancy gym. Most of the workouts can be completed with just a few dumbbells, a lat pulldown, and a cable machine.

Research has shown that impaired sleep can reduce metabolism, increase cravings, affect hormone levels, and impact cognitive ability. ( 26) Aim to get as close as possible to the time-tested eight hours per night. Sample Fat Loss Training Program Keep in mind that healthy fat is still high in calories, so it’s important to moderate your intake. Instead of eating more fat overall, try swapping fried foods, processed ingredients, and refined oils for the healthy varieties above. Summary You notice how all or nothing mentality starts to become a slippery slope and will ultimately prevent you from making progress. Schubert, M. M., Desbrow, B., Sabapathy, S., & Leveritt, M. (2013). Acute exercise and subsequent energy intake. A meta-analysis. Appetite, 63, 92–104. https://doi.org/10.1016/j.appet.2012.12.010 If your weight has gone up over the 14-day period, then you are eating more calories than your body needs. Time to adjust your calories.

Hansen, T. T., Astrup, A., & Sjödin, A. (2021). Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients, 13(9), 3193. https://doi.org/10.3390/nu13093193 Try adding a few servings of high protein food to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt. Summary Another review found that increasing soluble fiber intake significantly decreased body weight and belly fat, independent of calorie intake ( 25). Summary What is the best diet for you? Is it the ketogenic diet? Is it intermittent fasting? Is it the 5:2 diet? Is it a low-carb diet, a low-fat diet, or one of the many rapid weight loss plans promising that you can all lose an astronomical amount of weight in a short space of time?

In Everything Fat Loss, Ben is your own personal trainer. He isn’t giving you a cookie-cutter one-size-fits-all plan, he is helping you make the best decisions for your own personal circumstances. From identifying your motivation to lose body fat in the first place – and if this is even the right path for you – to the challenges you may face as an individual in your fat loss journey, to what diet might suit you best and tips to help you achieve long-term success. Ben gives you all the information you need to formulate a plan of action personalised to you. Not sure where to start with a workout? Don’t worry, we gotchu. You’ll find a complete 12-week fat loss strength training below. Rule #3: Don’t Underestimate Sleep Start moving more and eating healthier with the free NHS Weight Loss Plan or sign-up for a weight loss support group.But, if you’re consistently over-consuming alcohol, however, then you might run into trouble. Over consuming not only sends all of the health benefits out the window, but it can also lead to over-consuming calories. What matters the most is creating a calorie deficit and changing behaviors. Graphic from Muscle & Strength Pyramid/Nutrition vol2