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Jonny Meal

10 Fat Loss Non-Negotiable's To Help You Lose Your First 10 Lbs...

It's that time of year where the urge to get yourself in shape is really strong


Whether it's for a holiday, wedding or special event


Now we can get out and about, you have more opportunity to get yourself back into the swing of things...


It can be tough to even know where to begin with your fat loss journey but these 10 non-negotiables will give you a great start towards losing your first 10 lbs


So in no particular order...


1. Manage your calories


This^^^ is your number one


If you don't manage the number of calories you're consuming, you will NOT lose body fat


There's a reason we put this at number 1 as it's the most important factor when it comes to losing body fat


2. Eat more protein than ever before


This is hard to shift into at first as it won't be what you're used to...but:


Lose body fat ONLY (not muscle)

Keep your body shape

Don't lose muscle

Feel LESS hungry


Protein is super important


We recommend our clients to aim for 1.6 grams per kg of bodyweight as a protein target to aim for.


3. Sleep at least 7 hours per night


Without going down a rabbit hole because we could be here for hours...


Sleep is absolutely crucial for every aspect of your health both physically and mentally


We can't stress enough how important good sleep is


Aim for between 7 and 9 hours of good quality sleep per night


4. Lift weights


Luckily for our clients, they already do this because you train with us but it's still not uncommon for people to just dabble with weights...


Long gone are the days where you have to go on a treadmill for an hour 5 days per week to burn as many calories as possible


It doesn't work in the long term...


We prioritise weight training over cardio when it comes to fat loss.


5. Eat higher volume foods


Higher volume foods really help manage hunger for fewer calories


Think all things VEG...Each meal should have a real good handful of veg with it


Not just for fat loss but for health too...we all know we should be eating more veg


6. Your movement OUTSIDE the gym is just as important as your movement inside the gym...


Without getting too sciency, your movement outside the gym counts for a larger percentage of the total amount of calories you burn each day compared to planned exercise...


So make sure you move regularly through walking when you aren't in the gym or doing planned exercise


If you have a sedentary job or have a sedentary lifestyle overall, really work hard to get your step count up each day


Anywhere above 6000 steps per day is okay, aiming towards 8-10k.


7. Manage your stress levels


Now we know people deal with stress differently from others


Some binge eats...some don't eat at all...


However, I think we can all agree that stress management is really important for both physical and mental health


From a fat loss point of view, it can cause people to overeat massively


Take regular breaks, don't be too hard on yourself and relax when you're feeling stressed out


8. DON'T be over-restrictive


Going completely cold turkey on something will only make you want it more aka binge


"...I'm not eating bread anymore"


*Cue a bread binge in a weeks time!*


Allow yourself wiggle room to enjoy your life


We go off of the 80/20 principle whereby 80% ie the majority of your food should be 'healthy'


(Ya'no - lean meats, veggies, quality carbohydrates and healthy fats)


And 20% should be 'treats' if you like


It should be a part of your diet to avoid those binges and to actually enjoy life


Have the flexibility to go out with friends and family and not feel guilty


Enjoy a bit of cake, chocolate etc...


9. Accept this will take time...


Real, proper fat loss takes time


I'm talking 3 months minimum to see true, great results


Even then that's not a long time


Many of the best transformations we have seen have taken 3-6 months with weight loss from 10kg-30kg for clients


Quick fixes do not exist


Set your expectations for long term change


10. Enjoy the process


If you find yourself hating your method of losing body fat


You aren't going to stick to it full stop


Enjoyment helps adherence


And adherence will help long term fat loss and success


We focus heavily on enjoyment and really want you to like the process


Don't get us wrong it will be hard...but at the end of the day you shouldn't resent it


One of the key things our clients say is how much they enjoy the process and oftentimes find it dare we say it...easy


The reason being is that we focus on the basics and mastering what works


Rather than focussing on what doesn't work or the trivial things that really don't matter


We simplify fat loss so it works for you long term, with less effort


So if you're stuck right now with what direction to go down


Or you don't have a clue where to get started


Book a free consultation with us today by clicking the button below


We can then sit down with you and chat about what it is you're looking for and how we can bridge that gap


Whare you waiting for?


Click below


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