Hobart Personal Trainer | Hobart Fat Loss | Hobart Personal Training

Here in no particular order are 14 tips you can use straight away to help you lose some belly fat. Implement them straight away and you will see results straight away also!

1. Increase you water intake
2. Calculate your calories (you might not count calories but your body does)
3. Get your macro’s right within these calories. You still need energy!
4. If you don’t know how to do this yourself get help from a good trainer.
5. Increase your protein intake.  
6. Whatever your strategy stick with it! Assess if its working after 6-12 weeks of consistency.
7. Eat more broccoli, spinach and greens in general.
8. Fish and chicken are your friends (if you are Vegetarian have a look here)
9. If you’re not assessing you’re guessing, take pictures weekly, weigh yourself daily. Be honest with yourself.
10. Find foods that match your goals that you like and eat them everyday.
11. Don’t be afraid of fats especially from nuts, avocado and olive oils.
12. Add a fibre supplement to your diet if you need, I take it at night, you might want to take it in the morning, it doesn’t matter, just take it.
13. While we are at it, take your damn fish oil too. That stuff should be compulsory for everyone without an allergy.
14. Sign up to my newsletter so you can stay up to date with everything

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We all know that it is important to eat plenty of vegetables and fruits, and chances are that you need to increase your intake. Not many people really do get enough, especially when it comes to the vegetable part.

Fruit is typically sweeter, more enjoyable and more practical. For instance you can just grab and apple, orange and banana in the morning and throw it in your bag. Not so appetising or easy to do with brocolli, celery and capsicum.

So how can I add some more of this high fibre, nutritious, lean body food to my diet?

1. Get a good blender. Start with green tea (chilled) or water as your base and have at it. You can mix and match vegetables and fruit to get great flavours and a heap of nutrition. One blended shake like this could have more nutrition in it than the rest of your normal diet!
2. Saute it with onions. Just about anything tastes good when you saute it with onions in a pan. Add a little bit of your favorite flavored olive oil, some garlic or salt and add it to your chicken or beef.
3. Home made guacamole/salsa. Start with an avocado, some sauteed onion and tomato. Then add your favorite vegetables to make your very own signature dish. Once again serve it as a side to your chicken or beef, or you can use it as a healthy alternative to store bought dips.
4. Think fruit not grains for breakfast. Replace your favorite grain based breakfast cereal with your favorite fruit and go from there. Add some yogurt, mixed nuts or blend it with some cottage cheese. This also works well with berries!
5. Always carry fruit. It is a great idea to have a piece of fruit on stand by. This way it will be your first port of call in case you need a snack, or are going to be late for your next meal. No more running to the store for a chocolate bar or going to the take away for lunch, have this on stand by and you be able to keep the diet horrors at bay!

Let us know your favourite, most practival way of increasing vegetable or fruit intake.

This has to be my all time favourite lunch.

Why? First of all it gets a tick in all of the nutritional boxes. Protein – Tick. Vegetables – Tick. Good Fats – Tick.

It’s dead easy to make, stores well (make it the night before) and will help you lose inches off your waist (unlike many other quick and easy lunches)

And because I have to eat it, there is a massive tick next to TASTE. That’s right, even healthy food should taste great.

The Super Ultimate Tuna Salad Lunch – Makes one large or two small serves.

160gms tuna shredded
Seasoning (salt/pepper/other mixed seasonings)
2 tsp mayo (the real, full egg stuff unless allergic)
3 Tbsp avocado (mashed)
1.5 Tbsp shredded parmesan
1 cup cucumber
1/3 cup red onion
1/3 cup chopped tomato

Throw tuna, seasoning, mayo, parmesan and avocado into a large bowl. Mix all together. Add remaining ingredients and mix lightly. Accompany with a green tea of your choice.

Afterwards, you might want to give the teeth a brush, or grab some sugar free gum. Tuna and onion, great for your body and health, not so great for the breath!!

Feel free to mix and match some of your favourite vegetables in there or let us know what special seasoning mix you are using.

Enjoy!

So you slug it out in the gym day after day. But you don’t seem to be getting anywhere. That extra bit of stomach fat won’t budge no matter how much extra effort you put in.

I have developed a checklist that can help to problem solve this, um, problem.

1. It’s your diet. Consider adjusting what you eat.

If you are training at a genuine intensity, regularly, and you don’t think its your diet then try number two.

2. It’s your diet. Consider adjusting what you eat.

Plain and simple. You can’t out train a bad diet. I see it time and time again. People working harder and harder with no plan or thought given to their diet. If you train hard and eat poorly you will get mediocre results at best. You might boost your fitness but getting fitter doesn’t help you fit into that pair of jeans you love.

If you train hard and follow it up with a solid, nutrient rich, healthy eating plan then your results will be simply amazing.

The following is my list of 10 foods you should be eating regularly if you want that lean, athletic look.

1.Blueberries
Packed with antioxidants and anti-inflammatory compounds. Frozen or fresh you will still get the amazing health benefits of this fruit.

2. Salmon
Omega 3s, quality protein. Enough said. Eat more salmon.

3. Spinach
Pound for pound, spinach is the champion. A great source of vitamins and minerals this leafy green should be the base for every salad you make. Say goodbye to iceberg lettuce today.

4. Broccoli
Broccoli will make just about every top 10 list involving food. It is the king of the vegetables. Protein, fibre, potassium, calcium, vitamin C, folate, magnesium, the list goes on. Add a cup of this to any meal and you will be getting more nutrition than half the population do in a day.

5. Avocado
Don’t be afraid of eating fat. Especially if you are trying to lose some body fat. Your body needs it to function and if you don’t give it some through your diet, it will hold onto what is already has. Avocados have the good fats that your body wants, plus some fibre. Don’t go overboard though, two or three mashed tablespoons will do.

6. Walnuts
Good fats, good proteins and good fibre means that this filling snack will give you a swag of your daily essential nutrients in just a handful of nuts.

7. Tomatoes
Fruit, vegetable or berry. Who cares!! This wonder food can be eaten in so many ways (think sauce, juice, raw, sliced, diced, steamed) that there is no reason to miss out.

8. Onions
Just like the tomato, you can get onions into just about any meal. Quickly fry them to decrease the intensity of the flavour, or just dice them up and add to your salad. Remember to brush your teeth or get some sugar free gum afterwards.

9. Eggs
Forget the hype or choose your belief. Free range, caged, organic there are lots of arguments going around the benefits and problems associated with all of them. The fact remains that eggs provide us with one of the best protein sources available on the planet. Also loaded with vitamins, minerals and choline (which is essential for optimal cardiovascular function). And when ‘they’ say eggs are bad for you consider what the Harvard Medical School Guide to Healthy Eating had to say “No research has ever shown that people who eat more eggs have more heart attacks that people who eat few eggs”.

10. Low Fat Cottage Cheese
The trick with cottage cheese is to never eat it by itself. Otherwise persistent gagging or vomiting may be a problem! But if you want to get this protein rich, low carb, low fat, body friendly food to stay in your stomach simply blend it with an equal portion of your favourite berry and half a dozen walnuts. Great tasting, good protein, good fats, good fibre, perfect for the lean body.

These foods all feature in my ‘Eating Made Simple‘ series. Make sure you check it out.

What are your favourite fat burning foods? Did I miss something off the list? Leave a comment below to let me know.