Tag Archives: 21 day weight loss plan

LEARN HOW AMELIA REDUCED HER TUMMY FAT

Another amazing success story has just landed into B-Fit HQ.

Amelia is nothing short of inspirational, and I have to say I shed a tear or two reading her story. It reminded me why I do what I do.

So read for yourself below and take strength and encouragement that you can achieve this too.

If you’re in a similar space to where Amelia was at the beginning get in touch with me on 07748298728 or email me here …

GAYNOR@B-FIT.UK.COM

Love Gaynor x

…………………………………………………………………………………

Evening Gaynor

I know it’s late but I’ve just sat down and read this week’s blog.

They are always really inspirational and I’m not saying this note will be but what I do know is that if I didn’t start the SMALL GROUP PT and do the 21 DAY FAT LOSS PLAN I wouldn’t be feeling as positive as I am today.

14 months ago I looked at some photos of me that family members had taken and I felt totally deflated. I didn’t recognise myself. I looked bloated and unhealthy and I knew that I needed to make a change.

After taking the plunge I started the SMALL GROUP PT and loved it. All the ladies were friendly and I enjoyed the sessions even though they were tough. The nutritional advice was great and after the initial shock to the system, I found it fairly easy to follow. Although I made the most changes to my diet my family also reaped the benefits. I feel fitter and lost pounds and inches and even entered into a 5k. I loved it.

I then went on to do the 21 FAT LOSS PLAN which gave me the extra boost I needed. The reduction in my tummy fat was the biggest difference after doing this. Family and friends all commented and some even signed up. I felt great in a dress I bought for my brother’s wedding which was a nice change.

I have continued with the principles and next Saturday I am doing Total Warrior in Leeds, a 12k 30 obstacles race. I am doing it for charity which is a great feeling. I have to say I feel fitter and stronger than I have in years and whilst I still can’t say I love the way I look I feel much happier than I did when I started and I will be wearing bikinis rather than costumes on this year’s holiday!

I know I see you fairly regularly but wanted to say had it not been for you I doubt I would have felt capable of any of this. I hope that this gives anyone of a “certain age” the push they need to make that change and start your sessions.

Amelia

AMELIA DROPPED 2 DRESS SIZES & LOST INCHES IN ALL THE RIGHT PLACES

We have a new testimonial from the lovely Amelia Brooks. Here’s what this stunning and inspirational lady has to say …

“Starting to train with Gaynor in her SMALL GROUP PT SESSIONS and following her B-Fit 7 step plan was the kick start I needed to help me get back on track. Like a lot of 40 somethings juggling a home, work and children I realised a couple of extra stone had gradually crept on and I began to feel really self-conscious. The sessions were challenging but also fun. I found the meal plans easy to follow and after a while, I felt it became the norm to follow.

My fitness gradually increased and I had a lot more energy. I even competed in a 5k run for charity and did it in a great time. This spurred me on and I then did Gaynor’s B-FIT 21 DAY WEIGHT LOSS PLAN. This was slightly more prescriptive but none the less not complicated to follow.

Over the last 8 months, I have really changed my shape, loosing inches in all the right places from my thighs, hips, and tummy. 11 cm from my waist and 9 cm from my bust. I have dropped 2 dress sizes but more importantly feel a million times better than I have in years. I couldn’t recommend Gaynor enough and if I can do it, anyone can!”

8 TIPS FOR FAT LOSS

Does this scenario sound familiar?

You commit to a healthy lifestyle. You get all organised, are super positive and raring to go. But before you know it, you’ve reverted to your old habits – the diet slips and the gym attendance falls behind.

The good news?

There is a better way. Swap this all or nothing mentality for my top 8 tips for fat loss. Trust me they work!

If you follow 5-7 of these tips you’ll be well on your way to hitting your target goal. Follow ’em all and your results will be off the scale!

Here goes …

1. Avoid Faddy Diets

Faddy diets are a pet peeve of mine.

They don’t work, aren’t sustainable, and mess up your health and hormones.

Fat loss shouldn’t just be about getting into smaller jeans or looking good in a bikini, it’s about looking and feeling healthier for life.

It may sound cliche, but there are no shortcuts to losing weight – a balanced diet and regular exercise will achieve far more than a week on the latest craze.

2. Smaller Portions

At mealtimes, try putting your food on a smaller plate. Studies show that we’ll finish off the plate in front of us whatever it’s size – and we’ll feel full afterwards.

3. Mix Up Exercise

If you find exercise a chore to stick to try mixing it up. The key is choosing a form of exercise you enjoy such as a run outdoors, swimming, bodyweight exercises, a dance class and so on. The choices are endless!

Whatever you choose, just make sure it cranks up your heart rate so you burn calories in real time and also up to 24 hours afterwards.

4. Go Lean

Choose leaner cuts of meat and replace creamy sauces with vegetable alternatives. It’ll still taste great whilst absorbing less fat.

5. Buddy Up

Why not get a friend to train and get healthy with you? You can both motivate and help each other. Also, my B-FIT SMALL GROUP PT COURSE is perfect for extra support from a lovely group of like-minded ladies.

6. Crank Up Your Music

I’m a big believer in the power of music to help you push harder whilst exercising. So load up your playlist with your fav upbeat tracks.

7. Take Baby Steps

Rome wasn’t built in a day and neither is achieving long lasting changes in your health and fitness. So be patient. Losing weight doesn’t mean cutting out life’s pleasures altogether and being extreme.

Simple swaps make a huge difference and add up over time. For example, instead of ice cream, have a coyo coconut yoghurt. You’ll barely notice the difference. And when food tastes good, it doesn’t even feel like you’re dieting.

8. Detox & Purge Your Pantry

Clear out your cupboards of all junk food and replace with healthier choices. Controlling your environment as best you can is key to achieving your goals.

DITCH THE SCALES, GET THE BODY YOU WANT & WEAR THE CLOTHES YOU LOVE

You’ve probably guessed based on the blog title what I want to focus on today? However, I want to make it really clear from the outset I am not anti scales nor am I pro them. However, I do believe you need to have a very guarded view of them. Otherwise, they literally will ‘weigh you down’ (pun pun).

The 3 take home messages I want you to really get are:

  1. It’s not about weight loss but fat loss – huge difference

2. Muscle weighs more than fat. 5lb of fat takes up a lot more space than 5lb of muscle like the photo below illustrates so scales can be very misleading

3. There are numerous ways you can measure your progress beyond scales

Moving on, can you relate to the following?

You hop on the scales every morning and get disheartened with a number, and it sets your mood for the day. At this point, many of you will throw in the towel and give up completely, not realising that the scale could be giving an inaccurate representation of what’s really going on. The whole process can be slow, negative and damaging.

Let’s start with some questions:

  • Do you weigh at the same time each day? If not, bear in mind your weight fluctuates throughout the day due to water and food intake.
  • Have you poo’d or not poo’d?
  • Have you pee’d or not pee’d?
  • If you’re a female, is your monthly cycle due?
  • Do regular scales distinguish between muscle, water, and fat? Of course not! Take your average professional rugby player. He would be declared obese which of course is ludicrous. The fact of the matter is this guy will have lots of solid muscle which as we know weighs more than fat. So, of course, he’s going to be heavy on the scales. This is a perfect example of how the scale can misrepresent the facts.

Do you see where I am coming from? There are a lot of variables at play so unless you are tightly monitoring these and comparing like with like your measurement could be inaccurate, and send you down a rabbit hole.

You also cannot look at the number on scales in isolation to other key factors such as lifestyle, overall health, girth measurements, hip to waist ratio, clothes size etc.

So my question is …

How else can we measure our progress towards our goals? I don’t think any of us would disagree that it’s important to track progress. It motivates and keeps you going especially when you see you’re getting results right?!

So here’s my recommended list of how we can measure progress …

Clothes

I think jeans are a great one because we all wear them. Why don’t you set yourself a challenge to go from a size x to a size x in your jeans? Another good measure is your belt and the number of holes you use. Clearly, you want it to be going down!

Scales

As I said at the beginning I am not opposed to weighing yourself, just not every day. I only weigh my clients every 3 to 4 weeks and instead use many other parameters that I’m listing here.

I would suggest hopping on the scales first thing in the morning after you wake up and use the bathroom, and then weigh yourself naked. This will give you the most accurate representation of your true weight. Also, stick to the same scales.

Photos

A picture paints a thousand words and does not lie. Take pre and post photos and weekly throughout your journey. Take a front, back, and side angle. Make sure the lighting is good so you can see how you are progressing. It helps you see where you hold weight, where you hold water, are there any muscular imbalances that need addressing, where’s weak and strong etc

Body Measurements

I am a big fan of taking body measurements of my ladies especially around the tummy where we store excess toxins in fat. Areas to consider measuring include hips, thighs, waist, arm and chest.

Feelings

I don’t want to sound airy fairy but you need to connect and wire up your mind, body, and soul. Check in and ask yourself simply ‘how do I feel physically?’ All too often we dis-connect and look for external verification of how we are progressing towards our health and fitness goals when maybe at least part of the answer lies within. Do you feel healthier? fitter? more energised? lighter? tighter? Stronger? If the answer is yes, this is progress so keep going.

Body Fat Percentage

Lastly, you can measure your body fat percentage i.e. the ratio of fat mass to fat-free mass, also known as lean mass or muscle. Just like the scales, consider it as part of the overall picture, and don’t obsess.

I track my ladies fat % to make sure it’s going down, and that muscle % is going up. The more muscle you have the more metabolic you’ll be and so you’ll burn more calories. I also measure visceral fat on organs which is a real indicator of how fatty and toxic your liver is.

Miscellaneous Measurements

Other ways you can monitor progress is to assess your sleep quality, PMT and menopausal symptoms, energy levels, quality of hair skin and nails, and your bowel health. You could also perform some simple fitness tests.

So you see progress is not just reflected on the scales but in many other ways. If you feel great and the other gauges of success are heading in the right direction – you’re doing brilliantly so keep going.

Next time you’re beating yourself up for not losing lbs on the scales I want you to stop, and give yourself a break. Instead, think of all the other wonderful ways you’ve improved and moved towards your goal.

Love Gaynor x

THE SUPER POWERS OF TURMERIC

There’s a real buzz and trend around Turmeric right now.

A herb from the Ginger family, Turmeric is a powerful antioxidant that’s been used for centuries in Chinese and Ayurvedic medicine.

Most of us know of ground Turmeric common in Indian cuisine but did you know you can also buy it fresh? Fresh Turmeric is a knobby, orange root kinda similar looking to fresh ginger. And just like ginger you need to peel the skin off before grating or slicing for cooking.

The benefits of turmeric include …

  • Supports healthy inflammation
  • Protects from free radical damage
  • Improves circulation
  • Protects the liver

Remember the colour of your dish will change so a small amount will go a long way. As it cooks the flavour gets stronger so go easy – we don’t want to much zing!

Here are 8 simple ways to use turmeric …

  • Add a dash to guacamole
  • Add a pinch to hummus
  • Rub into meats before grilling
  • Stir some into yoghurt
  • Blend into a smoothie for a bit of a kick and golden colour
  • Add to stir fried veggies along with ginger and garlic
  • Make into a warm, golden, almond drink (recipe below)
  • Brew your own turmeric and ginger tea (recipe below)

Golden Almond Milk

Ingredients

  • 1 cinnamon stick
  • 1 tsp agave or honey
  • ½ tsp turmeric (freshly grated or ground)
  • ½ tsp coconut oil
  • ¼ tsp ground pepper
  • 1 cup of unsweetened almond milk

Method

  • Add the almond milk to the milkpan
  • Stir in the turmeric, honey or agave syrup, coconut oil and pepper
  • Place the pan over a low heat, but make sure it doesn’t boil
  • Add the cinnamon stick
  • When heated through, transfer to a mug and enjoy

Turmeric & Ginger Tea

Ingredients

  • 1 tsp freshly grated ginger
  • 1 tsp freshly grated turmeric
  • 1 lemon
  • 1 tsp agave or honey

Method

  • Pour a mug or 2 of boiling water into a milkpan (1 mug of water per person)
  • Add 1 tsp each of freshly grated ginger and turmeric for every mug of water
  • Bring to a simmer and warm for 5-7 mins
  • Take off the heat and pop a sieve over a mug and strain the tea through
  • Serve with lemon and honey or agave syrup to taste

So are you familiar with turmeric? Got a recipe to share? As always, I’d love to hear from you.

Love Gaynor x

CARROT ORANGE KALE LEMON & GINGER JUICE

We’re officially in Spring now. Don’t you just love this time of year with daffodils, bluebells, little lambs, and a sense of newness?

I also believe the change of the seasons is a great time to have a detox/cleanse. In honour of this and also since it’s been a while since I posted a scrumptious recipe … today is the day.

This carrot, orange, kale, lemon and ginger juice won’t disappoint.

If you’ve been feeling tired and rundown this juice will hit the spot and will definitely help. The lemon gives each sip a tangy kick. The ginger adds a spicy heated note, the kale a savoury touch, and the carrot/orange brings that nice sweetness we all love.

And don’t worry the kale does not dominate! pure veggie juices can be a tadge too bitter, especially first thing in the morning so I always add a little fruit for sweetness.

INGREDIENTS

  • 2 oranges
  • 4 carrots
  • 2 big handfuls kale
  • ½ lemon
  • 1-inch ginger

INSTRUCTIONS

  • Slice oranges in half, remove skin and inner white layers
  • Wash & peel carrots
  • Wash kale
  • Remove lemon skin and inner white layers
  • Peel ginger
  • Put everything through the juicer
  • Serve up and enjoy

This recipe is perfect all year round but as I mentioned earlier it’s ideal for a detox/cleanse such as MY B-FIT 21 DAY WEIGHT LOSS PLAN. This plan is designed to eliminate toxins from the body over a 3 week period. The benefits of this are more energy, better sleep, less bloating and fat loss.

You’re GUARANTEED to lose 8-14 lbs or a dress size in the 21 days which is an amazing result of detoxing your body not to mention all the other health benefits.

So come on board. What have you got to loose other than nasty toxins and excess body fat?!!!

My clients and I detox regularly, and the results are astounding! Plus it’s all done for you with meal plans, recipes, and shopping lists all provided.

Interested?

Give me a tinkle or drop me a text on 07748298728 and we’ll go from there.

Love Gaynor x

15 SIGNS YOU NEED TO DETOX

You probably know already I’m a massive advocator of detoxing 3-4 times per year for many health reasons.

We get hit by toxins everywhere. Think about it … pesticides, cosmetics, toiletries, pollution, food and even our water. The list goes on and on.

You might not know this but excess toxins are stored in body fat so if we detox and shift the toxins we’ll lose fat.

Remember this crucial point …

IT’S NOT ABOUT “WEIGHT” LOSS BUT “FAT” & “INCH” LOSS

There’s a huge difference!!!

So how do you know if you need a detox?

Well, the good news is your body is super smart and gives you tell tale signs. If you experience any of the following, it’ likely time for a detox:

  • Tiredness
  • Bloated
  • Insomnia
  • Stress
  • Depression
  • Mental fog
  • Moodiness
  • Cravings
  • Fluid retention
  • Bad breath
  • Gall bladder issues
  • Bad skin
  • Weight loss resistance
  • Indigestion
  • Body odour

I’m here to tell you detoxing is not a luxury but imperative to our health and wellbeing. So here are 6 easy tips to get you started and help you reduce toxicity from today!

TIP 1 – CONSUME A DAILY GLASS OF FRESH WATER & LEMON

This will not only hydrate you but encourages the body to flush out toxins. Also, make sure you check out my blog on 7 BENEFITS OF DRINKING LEMON & HOT WATER HERE.

TIP 2 – STAY HYDRATED

Drink at least 2 to 3 litres of fresh water per day, including herbal teas. Some people think this will make them more bloated, but the opposite is true – it helps the body flush out toxins and reduce bloat.

TIP 3 – CLEANSE 3-4 TIMES PER YEAR

MY B-FIT 21 DAY WEIGHT LOSS PLAN has been designed to eliminate toxins from the body over a 3 week period. The benefits of this are more energy, better sleep, less bloating and the best one fat loss.

You’re GUARANTEED to lose 8-14 lbs or a dress size in the 21 days which is an amazing result of detoxing your body not to mention all the other health benefits.

My clients and I detox regularly, and the results are astounding! Plus it’s all done for you with meal plans, recipes, and shopping lists all provided.

Tip 4 – ELIMINATE ALCOHOL & PROCESSED FOODS

Cutting out alcohol and processed foods during a detox works wonders for fat loss. Alcohol and processed foods are full of additives and toxins. Believe me, you’ll be glad you ditched them. Give it a go, and see the difference to the belly bloat.

TIP 5 – CUT COFFEE

Cutting out caffeine will enable your hormones to get back to normal and for your body to work effectively. We are not supposed to run off coffee and if you need it to get up in the morning, something is wrong. Giving up coffee can be hard for the first couple of days, but the benefits are well worth it plus you’ll find that you sleep better.

TIP 6 – GO ORGANIC

Pesticides and other nasties feature so heavily in our food chain that it’s no wonder our bodies are fighting against toxins. Reduce your exposure to toxins in food by eating whole, fresh organic foods. This will massively benefit your health, reduce toxins in your body and so help fat loss.

Also make sure you consume plenty of fibrous green vegetables every day to ensure you get enough vitamins, minerals, and micronutrients into your diet and also to support the detoxification process.

Did you like this post and find it helpful? I hope so.

If you’d like to know more about the amazing benefits of detoxing your body for health, wellbeing and fat loss get in touch with me on 07748 298728.

Love Gaynor x

10 TIPS FOR WEIGHT LOSS

It’s no surprise at all that one of the top new year resolutions is weight loss. Many people make a commitment to themselves to eat healthier, and move more.

Sadly though many fall off the wagon and revert to their old habits. One of the main reasons for this is many folks go to the extreme and have an all or nothing approach.

Why not swap this approach for these 10 simple, healthy tips that are balanced and moderated? That way your more likely to stay on track for the long haul.

1. PORTION CONTROL

At mealtimes, try putting your food on a smaller plate. Studies show that we’ll finish off the plate in front of us whatever it’s size, and often then overeat.

2. EAT SLOWLY

Slow down eating. Masticate your food properly, and try putting your knife and fork down between mouthfuls. This allows your stomach time to signal to your brain that you’re full so you don’t over eat.

3. KEEP IT LEAN

Cut back on your overall meat intake and opt for fish instead. When you do choose meat have leaner cuts. Ditch the heavy sauces and replace with lots of hearty vegetables.

4. AVOID CRASH DIETS

Weight loss isn’t just about squeezing into your jeans or looking good in your bikini it’s also about being healthy for life. There are zero shortcuts to losing weight. As boring as it sounds a balanced diet and regular exercise will achieve far more than doing the latest craze.

If you’ve a tendancy to be drawn into faddy diets make sure you check out my blog on CALORIE-RESTRICTED DIETS – HEAVAN OR HAVOC.

5. BUDDY UP

Get a mate to lose weight with you. Having a buddy to motivate you will work wonders for you both. Also remember my GROUP PERSONAL TRAINING. This month’s is SOLD OUT, but I’m already taking bookings for the next one starting in February.   If your interested, I cannot stress enough getting in touch with me on 07748 298728 as soon as possible. It’s very popular and always gets booked up.

6. THE POWER OF MUSIC

Load up your playlist with upbeat music. Listening to your favourite tracks will help you push harder, and because you want to hear your entire playlist, you’ll feel more inclined to workout for longer!

7. CUPBOARD CLEAROUT

Clear out your cupboards. Once you replace the junk food you’re used to indulging in, you’ll begin to make healthier choices going forwards.

8. GET YOUR SNOOZIES

Sleep is utter bliss and great for your mind, body, and health.

People who get adequate sleep have been shown to lose more body fat than people who get less – so don’t neglect your Zzzzzz time. It’s key to weight loss as it regulates cortisol levels, which is responsible for fat storage, particularly around our tummies.

To learn a bit more about the importance of sleep for weight loss make sure you check out this great little article I wrote on HOW TO LOSE WEIGHT WITHOUT GETTING OUT OF BED.

9. TAKE BABY STEPS

Losing weight doesn’t mean cutting out life’s pleasures altogether. Simple swaps can make a huge difference.

Swap sugary drinks for healthy zero-calorie options and you’ll scarcely notice the difference. Instead of ice cream, have frozen dairy-free yoghurt for dessert instead.

When food tastes good you won’t even feel like you’re dieting. This will make a huge difference as we all want to enjoy our food and not feel deprived.

10. STAY HYDRATED

Drink water instead of your usual drink. Not only will this hydrate you adequately, but will make you feel fuller so you’re less likely to overeat.

I hope this blog has given you some useful tips and ideas.

Lastly …

If you need help, lift up that phone. Call/text me on 07748298728 for a FREE confidential, no obligation chat. You’ll also get a bonus FREE B-FIT SESSION too!

Love Gaynor x

P.S. Take a look at the many great B-Fit weight loss success stories HERE of women who took the plunge. What are you waiting for? You could be next!

HOW TO KEEP YOUR NEW YEAR’S RESOLUTIONS

Are you struggling already to keep those resolutions? Dreading the up-coming weekend of temptation?

Well, help is at hand …

Have a read of my 5 coping strategies below for how to keep your resolutions in 2017 and beyond !

  1. START SMALL

Make resolutions that you think you can keep.

If, for example, your aim is to exercise more frequently, schedule two or three days of exercise and keep it short to no more than an hour. That way you’re not shocking your system and all of a sudden heading to the gym 7 days a week. None of my client’s do this. I believe in teaching the ‘right’ exercise that saves you time and gets you results.

Do not diet. Getting it right and sticking with it is about making a decision and acknowledging that you need to stick with this for life. It’s a lifestyle choice.

In my B-FIT B-FABULOUS 21 DAY WEIGHT LOSS PLAN, one of the main things we do is cut out gluten. If you can maybe focus on just that for a couple of weeks and see how you feel.

Remember, if you’re really stuck with your eating then you can always arrange a FREE confidential chat with me. We can talk through your nutrition, and how you can enjoy the right foods for life. Drop me a text on 07748 298728 to arrange a call.

  1. CHANGE ONE BEHAVIOUR AT A TIME 

Unhealthy behaviours develop over time. Therefore, replacing unhealthy behaviours with healthy ones also takes time. Don’t get overwhelmed and think that you have to re-assess everything in your life. Instead, take baby steps and change one thing at a time.

  1. TALK ABOUT IT

Share your experiences with family and friends. Having someone to share your struggles and successes with makes the journey to a healthier lifestyle that much easier and less intimidating.

Consider joining a support group such as my GROUP PERSONAL TRAINING COURSE which is always incredibly supportive. The current one is full but the next one kicks off in February. Text me on 07748 298728 for details and to secure your spot.

I also have a B-FIT FACEBOOK GROUP where like-minded B-Fit clients support one another and share recipes.  

  1. DON’T BEAT YOURSELF UP

Perfection is unattainable. Minor mistakes when reaching your goals are completely normal and ok. Don’t give up completely because you ate chocolate, had a big night out or skipped exercise for a week because you were busy. Everyone has ups and downs. Learn from your mistakes, brush yourself down and get back on track.

  1. ASK FOR HELP

Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help.

I’ve said it before and I will say it again, you wouldn’t cut your own hair or fix your own car unless you’re a hairdresser or mechanic reading this. With so much conflicting and untrue information out there when it comes to weight loss and getting fit, it’s important to firstly understand that you are unique and your body/goals will not be the same as the next person. You need to find what works for you.

When I take on new clients, the journey starts by really identifying where you are now and where you want to be. What is your lifestyle like? Do you have limiting injuries? and so on. I tailor a bespoke plan to you personally which means you will get better results in less time. I help women to change unhealthy behaviours and get results fast.

For a FREE confidential chat about your own new year resolutions and strategies to help you keep them simply call/text me on 07748 298728 or email gaynor@b-fit.uk.com to get the ball rolling.

Love Gaynor x

CALORIE RESTRICTED DIETS – HEAVEN OR HAVOC?

Flick through any female glossy magazine and it won’t take you long to stumble across terms like “low calories” or “fat-free”.

Calorie counting with little heed for food quality and macronutrients is pointless.

Don’t get me wrong …

To lose body fat you do need to be in a calorie deficit to an extent BUT you also need to nurture your body with nutrient rich foods.

And if you think about it these foods are often single ingredient foods which can rot or go off – think fresh real food NOT jars and tins.

Low-calorie diets are massively counter-productive which is why many of you will have experienced the “yo-yo” effect i.e. you lose weight fast, gain it back even quicker, and to add insult you gain more than you had before!

Sound familiar?

When you follow a severe calorie restricted diet where you’re existing on just a few hundred calories a day a lot of things change in your body and go belly up such as …

• Thyroid output is drastically impaired which means a lower metabolic rate

• Leptin levels dive so you go into starvation mode making it near impossible to shed body fat

• You lose muscle mass which in turn reduces your metabolic rate further

• You become nutrient deficient making the body unhealthy and more resistant to fat loss

• Cortisol levels increase which is linked to stubborn fat around the abdominal area

In a nutshell – it’s an utter recipe for disaster.

But …

All is not lost if you follow my 4 point plan to improve your diet and weight. Take it from me, it works.

Here goes …

1. Protein

Many women seem to run a mile when the word “protein” is mentioned because they think they’re going to get bulky. This is nonsense. We need protein and we need it badly. It will allow you to sustain your current level of lean muscle mass which in turn helps maintain a higher basal metabolic rate meaning you’re capable of burning more calories around the clock. Protein also helps you stabilise blood sugar levels which in turn helps reduce the onset of cravings. Think organic meat, fresh fish, eggs, and a quality protein powder such as Pea Protein. I want you to aim for 4-5 servings of protein a day.

2. Fat

Fats help the body in so many ways and one of those is fat loss. It sounds counter intuitive but you need fat to burn fat, and so improve overall body composition. Thinks about introducing some nuts, salmon, avocados and eggs into your diet.

3. Fibre

Fibre helps us digest, and keep our digestive tract healthy otherwise you’ll suffer from inflammation, bloating and stomach cramps. Fibre also helps with fat loss by improving insulin sensitivity so make sure you eat plenty of greens and a little fruit. Carbohydrate sources like sweet potato are also fibre rich. Don’t worry about how many fibrous veg you eat, just enjoy as it’s hard to eat too much. For extra support consider using a fibre supplement such as Fibre Plus.

4. Eat Regularly

I instruct all of my clients to eat 3 main meals per day and possibly 1-2 snacks if needed. This will stabilise blood sugar levels, reduce cravings and also give your day structure and routine which means your less likely to dip into the cookie jar. Start your day with a solid breakfast, enjoy a nutrient dense lunch, a nutritiously packed evening meal and throw in a couple of healthy snacks in between if you feel you need it. The key is do NOT allow yourself to get hungry.

Some of this might be hard to swallow because it goes against what many magazines say but I really want you to try it for just 4 weeks.

You’ll see the difference. I promise.

Love Gaynor x