Ten Simple Ways To Lose Fat – No.2

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Rather than fight against the current and continue to try to impress on people that in the long run it’s better to concentrate on eating healthily and adding in a sustainable exercise routine, rather than worrying solely about bodyfat. I’ve decided to give people what they want and put together ten simple ways to lose fat. The caveat is that these 10 simple methods are all safe and sensible and in no way detrimental to health.

How to lose fat – number two:

Eat slowly

Ollie Ward's body transformationIt’s obvious really, if you eat slowly you can assess far better when you are full and stop before you over-eat. This can help with losing bodyfat, as we easily over-eat when we rush meals. Not overeating obviously has a great effect on not adding excess bodyfat. The body also copes better when we eat slowly, research has shown that (in simple terms) if the stomach is filled quickly, blood glucose spikes more quickly which can lead to fat storage. Eating more slowly stops such rapid glucose spikes so dampens the fat storage prospects somewhat.

Don’t rush

We live in such a fast paced world that everything we do seems to be rushed. I find myself writing this quickly as I have something else I want to do. Seldom do we just take our time with anything these days. Eating should be something we slow down and enjoy. despite the fact that I believe food is fuel, I also think it’s one of the (ever increasingly) small list things in life we can still enjoy day to day. Yet, how often to we yam down a sandwich en route to somewhere, or quickly eat a Tupperware of food before a meeting after the gym. It’s not the way. Where ever possible try to do something else while eating: conversation, reading, watching. Anything to occupy the mind and slow down.

Chew your food

A simple way to slow your eating is to chew your food. Try chewing each mouthful 10-20 times and see how much it slows you down. It’s not easy. I like to think I have a good hold over my strength of mind, but this is hard! However, it does work. Just try to chew your food as much as you can at first and start easy. Over time chew for longer and longer until you have those 10-2o for each mouthful.

Fight the Fat

Whether you are a female trying to cut a dress size or a guy who just wants to see his six pack, training alone won’t lower your bodyfat, especially if that training is just CV based. Follow my Ten Simple Ways to Lose Fat blogs as they come out for more ways you can easily start to burn bodyfat.

 

A number of other fatloss tips can be found in my nutrition ebook The Ration Pack Diet

 

Want a six pack? It’s NOT about doing abs exercises. – I still see so many “fitness experts” and “influencers” putting out abs circuits and abs exercises. For the majority of people seeing these, this then becomes their go to to get a six pack for the summer. It shouldn’t be. – Perform abs circuits and core work to be well rounded in your training. To improve for your chosen sport or discipline or for rehab or to prevent injury (prehab). But don’t think doing endless ab circuits and exercises will lead to a six pack. It won’t! – If your favourite fitness mag or social media account is full of abs circuits they are telling you what you think you want to hear to get your money/likes/follows. – Your time is better spent educating yourself on nutrition or following an intense/progressive programme full of compound exercises as either (or preferably both) will have a far greater effect on you gaining that six pack than anything else. – In all honesty, to gain a six pack you need to lower your body fat. This is done through a greater understanding of nutrition (as explained in my The Ration Pack Diet ebook) or from a good, well rounded training programme. #educateyourself

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