Two major keys to successful fat loss

The key to losing excess body fat and maintaining a healthy weight (regardless of age, shape or activity level) is to significantly reduce sugar intake, and make sure blood sugar levels stay as steady as possible. This ensures that insulin (the main hormone involved in sugar metabolism) levels remain low, enhancing the body’s efficiency at using fat for energy, and avoiding rapid storage of calories (particularly from carbohydrates) as fat! Persistently high levels of insulin promote the fast conversion of excess carbohydrates (or sugars) – to fat.

It’s very helpful to learn to create a BALANCED meal for yourself, especially with regard to balancing the amount of protein with the amount of carbohydrate you are eating, and choosing healthy carbohydrates too. If you want to lose body fat, this becomes especially important, although it is highly relevant to every person seeking to increase energy levels, and ensuring long-term health too. 
Some general rules…

With all your meals, choose nutritious Low GI (slow-releasing) carbohydrates such as wholegrain rice, quinoa, and plenty of vegetables. Vegetables (and fresh fruits) are great sources of carbohydrate!

Aim for less carbohydrate in the form of High GI (or fast-releasing) starches, e.g. white breads, pastries, mashed potatoes, chips & white pasta. All these types of carbohydrates have a high glycaemic or “sugar load”, and are not ideal for balanced energy levels and good health.

Ensure you are eat sufficient protein at mealtimes, e.g. fish, lean poultry, eggs, or some kind of vegetable protein source such as “raw greens”, or beans, peas, chickpeas, or lentils. Extra veg, or large portions of vegetables should be eaten to ensure you’re getting plenty of B vitamins & minerals into the diet for an efficient metabolism. Vegetables are also great sources of fibre. Examples of nutrient- rich vegetables include brocolli, cauliflower, courgette, cabbage, kale, fennel, spinach, peas, red pepper, tomatoes, onions and corn. Raw green leafy vegetables such as watercress, varieties of lettuce and fresh herbs, and baby spinach are excellent foods for salads and side-dishes.

The following “EYEBALL” method of creating a good “balance” of carbohydrate, fat and protein with each meal is very helpful and helps better understand ideal portion sizes. For those wanting to get lean, or maintain a lean physique, this is a vital key. You will also find your energy levels improve:

“For each meal, your protein food should be about the size and thickness of the palm of your hand. For example, this would be approximately 100-130g of chicken breast, or fish. The amount of carbohydrates to include depends firstly upon the type of carbohydrate. Stick to low GI or slow-release carbohydrates – starch and non-starch forms, which includes (in order of priority), all variety of vegetables and “whole” fresh fruits, and some cooked wholegrains such as rice (basmati, brown & wild rice etc.) quinoa, barley, or buckwheat – read the section on “Know your carbs”. A serving of carbohydrate like rice or other grain, should be equal to one tight fist. A serving of low-starch carbs such as vegetables can be equal to two (or even 3) loosely held fists. Fat can be added in the form of ½ avocado, a little cold olive oil, walnut oil or flaxseed oil, or a sprinkling of sesame seeds, shelled hempseeds or pumpkin seeds. If you put your thumb and index finger together to make a circle… that approximately equals the amount of liquid fat you should be adding to your meal… If you are eating a high-fat food such as a piece of salmon, or mackerel with your meal, you don’t need to add extra fat – it’s already there – inherent in the food!”

Using this “visual” tool will help you establish a better balance to your meals, and guide you toward a leaner, more energetic body.

Keep in mind…
To avoid high-sugar snacks and sugary foods, choosing healthy low sugar snacks such as whole fresh fruits (the best are low-sugar fruits, such as apples, all types of berries, pears, oranges, clementines, plums, peaches & fresh apricots, and fresh figs), some unsalted nuts such as almonds or walnuts (about 10 or so), or sunflower and pumpkin seeds, raw vegetable crudités (e.g. mange tout peas, cucumber batons, or small sweet cherry tomatoes) dipped in hummus, or mashed avocado, or eating a plain live yogurt, or having a bowl of fresh vegetable soup, ratatouille or a mixed bean salad. Drink plenty of water too, and reduce tea and coffee intake – these can also disrupt blood sugar levels – coffee more so than tea.

In terms of controlling body weight and blood sugar levels, it is also important to recognise (and work with) normal hunger signals. Familiarise yourself with the Appetite Scale below which will help to heighten your awareness of this. Read the following…

Try and eat ONLY when you are just getting hungry (2 on the scale) and STOP eating when you are satisfied (7 on the scale). This takes some practise, but it is between these two points that, physically, blood sugar levels are stable, concentration levels are good, and the body is in optimal “energy zone”. The number 7 is the most important number on the scale – this corresponds precisely to the sensation of being satisfied with the food you have just eaten. You are not too full, and neither are you still hungry. It may take some time to get used to this, but in time, you will become much more aware of your hunger and fullness signals. BE PATIENT. Eat when you’re hungry, and stop before you become over-full. The more you work WITH this, the less chance you will eat unnecessarily, eat “emotionally” or over-eat.

The appetite/satiety scale
0      1      2      3      4      5      6      7      8      9     10

0 on the scale = Very hungry

10 on the scale = Very full

Using the appetite scale heightens awareness of “natural” appetite and normal hunger signals. Along with eating a healthy diet, it is also a useful tool for weight loss, helping to fuel the body only when it needs fuel!

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