MY ULTIMATE LIST
Because the secret to fast fat loss is all about your metabolism
I see way too many people working so hard to lose weight, but in the process under-eat, overtrain, stress themselves out and end up with metabolic and hormonal problems. Then get nowhere.
These are the weight loss, health and metabolic nuggets I’ve learnt through decades of coaching, researching, learning and competing. They may sound simple – but master these and you’ll master your results. It doesn’t have to be hard if you work WITH your body, not against it. Eat for metabolic health not metabolic disaster.
Check out my Pro-Metabolic meal plan programs if you feel you need some specialist guidance to use nutrition to upregulate metabolism. Get this right and you’ll never look back.
1. FAT LOSS FAVOUS A FAST METABOLISM
A healthy body with a fast metabolism will lose fat effortlessly. Forcing fat loss from a stressed, damaged body is a miserable, slow experience.
Take the time to repair metabolic issues. Be aware of the food and lifestyle factors that will work FOR your metabolism not against it. Because what you eat (or don’t eat) sets the scene for your health, metabolism, energy, mood and hormonal balance. And a shameless plug for my Pro-Metabolic Meal plan programs – because they work – I have set out for you the exact way to eat to increase metabolic rate rather than destroying it.
2.DON’T CUT CARBS
Your body needs carbs for energy, for brain function, and they are essential for thyroid hormone conversion which keeps metabolism fast. A good strategy is swapping out some starches (complex carbs such as rice, potatoes, bread) and including more simple sugars such as fruits, juices, honeys – as simple sugars are metabolic stimulators and increase the conversion of T4 to T3.
3. REDUCE STRESS
Stress of any kind, increases cortisol which leads to the downregulation of metabolism. Cortisol burn muscles and signals our body to store fat. Have down time. Don’t feel guilty for chilling out. Doing nothing is not a waste of time. Do something about toxic relationships. Priority yourself. This seriously will make a difference to your results
4. GET ENOUGH SLEEP.
Your body burns fat whilst in REM sleep. With adequate sleep your leptin levels will be higher – Leptin is a hormone that keeps metabolism chugging along When you don’t get enough sleep metabolism slows down and the hormone Grehlin is released which makes you feel hungry. I often find quality sleep is the missing key when someones weight loss stalls.
5. AVOID PUFA’S
Polyunsaturated fatty acids (nuts, seeds, oily fish, avocado). PUFAs are unstable and have a negative effect on your metabolism, they are linked to inflammation, free radicals and a host of insidious degenerative conditions. Whilst they may be high in nutrients, they slow down metabolism. Favour saturated and monosaturated fatty acids such as coconut oil and butter.
If you want help putting a nutrition plan together with the right metabolic fats, I have done the work for you with my Pro-Metabolic Meal Plan Programs. Don’t fall trap into eating “healthy” food when it is slowing down metabolism and fat burning
6. RESISTANCE TRAINING
Resistance Training is superior in every aspect to creating a lean, firm body. Lift weights, swim, use resitance band, body weight, but use your muscles. Train with intensity. Put some grunt into it. As a world figure champion and coach of Pro athlete I can tell you with certainly, if your metabolism is fast you don’t need Cardio for fat loss CARDIO in fact achieves very little. Excessive exhausting cardio regimes can decrease metabolism, increase estrogen and cortisol. Just lift.
7. INCLUDE CALCIUM
Dairy products really are the best for weight loss, macronutrients, nutrients etc – (milk, cheese, yoghurts). Calcium is a fat burning powerhouse and research shows it does wonders for reducing belly fat. Dairy products are nutrient dense, not only a non-inflammatory protein source, they don’t suppress thyroid function and have a perfectly balanced ratio of phosphorous to calcium. Research shows you will lose fat quicker with calcium in your diet, calcium increases fat excretion, reduces belly fat, and prevents the production of new fat cells forming. Here is a great blog i’ve written with links to a tonne of the research.
8. NEVER SACRIFICE HEALTH.
Health is wealth. Nourish your body. Eat a variety of food. Yes you can get lean and ripped eating fruit, dairy, honey, seafood, potatoes, butter, cheese, chocolate, especially when your metabolism is fast. Quite simply the healthier you are the easier and faster it will be to lose weight.
It’s what you do every day that will determine your results. I’ve seen many overcome very average genetics to achieve something phenomenal because year after year they consistently applied the fundamental principles. Consistency in more important than hard work. Everything you do needs to be sustainable When motivation wears off (which is always does) the person who success is the who has been consistent and developed lifelong habits, Consistent with sleep, nutrition, training and lifestyle routines.
10. KEEP BLOOD SUGAR LEVELS STABLE
to ensure constant fat burning and energy. Eat regularly. Don’t skip breakfast. Don’t eat protein or carbs on their own. It can cause insulin to spike or drop – effecting cortisol. If you want to understand how this works more – ive outlined it all in this blog below.
11. AVOID CHEMICALS AND TOXINS IN FOODS AND ON YOUR SKIN
Don’t be a victim of industrialisation, processed food, additives and chemicals or artificial sweeteners. Your body treats these chemicals as endotoxins – and they can cause estrogen dominance. Estrogen dominance = fat storage, cellulite, and aging. Make wise choices about what you put on your skin and in your mouth. It all matters.
12. YOUR LANGUAGE AND THOUGHTS ARE INCREDIBLY POWERFUL.
Everything is created twice, first in your mind and then in reality. Thoughts become things. How you feel and what you do all starts with the thoughts in your mind. The longer I have been a coach the greater I realise how instrumental your mindset is on your success (why do Olympic athletes travel with psychologists and mind coaches) You have running, influential conversations with yourself all day from the moment you wake. The Psychological component to weight loss, success and health is all too often overlooked. But in fact it can be the single factor that creates the greatest results.
Want to know more about MY PRO-METABOLIC MEAL PLANS
Because fat loss favours a fast metabolism – simple.