How To Lose Weight Fast In 3 Simple Steps

How to Lose weight Fast in 3 simple steps

There are a load of different ways to lose weight and as you are reading this blog post, you are maybe one of the many people who would like my help.  I've had many years try out and testing the best ways to help people achieve this goal so I know what works and what does not. There is no point in complicating the process with fancy exercise gadgets and expensive supplements. All you need is the will power, a realistic target and to follow my 3 simple steps.

The 3 simple steps we recommend are to:

• Cut back on sugars
  
• Eat more protein and nutrient dense Fruit and Veg
  
• Exercise 3 times a week minimum. ​

Cut Back On Sugars

Sugars come in all different forms, from soft drinks, chocolate bars, ice cream and the UK’s favourite, the caramel latte. As you can see, these are in one form or another, all our guilty pleasures but like it or not this is junk food. By eliminating junk (calorie dense) food from your diet, you are cutting back on the calories which add on the extra weight. Calorie dense foods are usually low in fibre and have a high GI index. What this means is that you will feel full/satisfied for a short period of time but they do not have the required nutrients to keep you full for longer, thus eliminating the need to snack on sugary foods between meals. If you do feel the need to snack look at making alternative healthy snacks such as a hand full of in shells pistachios, frozen grapes, dark chocolate (yes, this is right. Not only does it taste better due to it’s richness it also contains antioxidants which are good for you)

Eat More Protein And Nutrient Dense Fruit And Veg

There are a number of ways to get your daily hit of protein and veg than you typical Tupperware container filled with plain grilled chicken and broccoli. Yes, this has it’s place but we’re going to give you alternative ways in which you can get you protein and dense veg intake. Firstly the benefits of consuming protein in the diet will help with the building and repairing muscle of tissues. It is also the building blocks of bones, muscle, cartilage, skin and blood. Without getting into much science in this article, protein is a macro-nutrient, meaning your body needs a lot of it. Unlike carbs and fat your body does not store protein so it has no reservoir from which to draw when it needs a new supply. The simple answer to this is to consume, you’ve guessed it a protein shake. The problem here is that yes they have their place but they can contain large amounts of sugars and sweeteners which can actually have a negative effect on your your goal. We’re going to look at various other forms where you can easily obtain your protein requirements from starting with Popeye’s favourite spinach.

This classic cartoon character got his strength from spinach and while spinach alone won't give you Popeye like strength it does contain protein, vitamin A, C, iron and a host of antioxidants. Spinach which has more protein than an egg.

Here is a short list of various other nutrient dense vegetables for you to consider for lunches and dinners.

• Sun dried tomatoes
• Garden Peas
• Artichokes
• Guava (this may be hard to get)

According to Dr John Berardi at Precision Nutrition, the best way to gauge on what we should have on our plate is as follows. 

(This is for men, women just half the portion size)

This is a great starting point, as your hand size is in relation to your body size and ensures you get the correct amount of protein, veg and carbs.

Here a couple suggestions for nutrient dense proteins -

• Grass fed beef,
• Wild Salmon
• Pork chops
• Chicken breast
• Canned tuna

By changing a couple of small things with your diet, you make huge steps forward in looking to shift that extra weight. If you keep to the above image as a guide, then the weight will shift and you’ll feel better about your food and body in a couple weeks. To lose weight you don’t have to starve yourself. Stick to the basic guidelines and you will notice the weight drop off over the weeks. If you are going to make one change, start the day with a high protein breakfast and the rest will slot in nicely. By starting the day this way, you will make sure your body gets the right fuel to start the day and curb any cravings until lunch time. Most importantly have fun with food.

Exercise A Minimum Of 3 Times A Week  

In terms of health benefits regular exercise helps reduce stress. People who are stressed can go either way on the food spectrum by either overeating (comfort eating) or not eating at all. I for one, when I used to get stressed did not eat very much and, as a result, fatigued very quickly when it came to daily life. I found that exercise increased my stress which in turn resulted in my eating getting back on track. Eating the right foods now has become a habit so if I can do it you can too.
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Exercise also boosts your self confidence. The more you exercise, the more you feel good about yourself. Regardless of your weight, size, age or gender, you can feel good about the workout you have just completed and achieved, thus improving self worth.

The benefits of regular exercise are amazing. By exercising 3 or more time a week, you not only feel good on the inside you also look good on the outside.

If you are a beginner or even an advanced gym goer, you are in the right place. I can help with all sorts of exercise programmes and nutritional advice to help you reach your optimal goal.

Thanks for Reading,

Much Love,

Cal

Personal Training In Edinburgh

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