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.
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1. Train regularly – Aim for at least three high intensity session per week.
2. Make working out part of your lifestyle – Prioritise your health and fitness.
3. Train Consistently – Think long term not just this week and next.

4. Forget the “Fat Burning Zone” – Train as hard as you can without hurting yourself.
5. Use resistance to burn fat – Body weight, barbells, dumbells, kettlebells, sand bags, ropes, the options are endless.
6. Mix it up – Keep your body guessing and progressing.
7. Think “recovery” – 20-30 minute walks after dinner will speed up your recovery between harder sessions.
8. Set goals and make them happen – It may be as simple as following points 1 and 3 for six weeks.
9. Reset your goals once you achieve them – Keep raising the bar
10. Forget the foot pyramid – Fill up on non starchy vegetable, lean proteins and quality fats from nuts and oils.
11. Take your fish oil - Good for lots of things including fat loss.
12. Drink more water – Actively try to get 2-4 litres a day. Slowly increase from where you are now so you don’t spend all day and night running to the loo!

13. Keep your head up – Think positively and quickly refocus if you have a bad day.
14. Eat more smaller meal – Forget the three square meals. Go for a big breakfast, medium lunch, small dinner and a few snack in between.
15. Challenge yourself - See points 4 and 8
16. Reward yourself – When you achieve a goal treat yourself, you deserve it.

Fantastic job!

You are eating well 80-90% of the time. You are getting all of the nutrients your body needs so that you can train hard, recover and train hard again.

The reward? A fit, strong, lean, sexy body!

But you want to let go. Every corner you turn there is an advertisement for some sort of processed junk food. Every page you turn in the newspaper, catalogue or magazine has a bright colored picture of the latest and greatest snack.

You want it, you’ve earned it and ……….the good news is that you can have it!

But before you have a free for all at the buffet and say ‘but James said it was alright!’ we gotta have some rules!

Call it what you will, a cheat meal (sounds negative), a structured re-feed (sounds too technical, and no fun) but the fact remains that there are some benefits from occasionally straying from the nutritional straight and narrow.

If you are restricting the amount of energy your body gets (ie dieting, calorie restriction, eating well) your body adapts to this decrease in energy by altering the levels of certain hormones resulting in an overall metabolic slowdown.

This would perhaps explain why when you start a ‘diet’ that it works for a week or two and then your progress stops.

The cheat meal or re-feed helps to reset these hormone levels back to their previous state so that your body will continue to burn more fat once you return to your proper eating plan.

What to eat. Well that’s pretty simple. Get the carbs moderate to high and keep your protein levels about the same as normal. You want to keep your fat intake under control here however.

So in real food terms you can have a go at those normally nasty starchy carbs, breads, pasta, rice, juice etc. Low fat pizzas and hamburgers will be alright here as well. Stay away from fried foods as they are going to be too high in carbs and fats together which is what we are trying to avoid.

If you are looking to keep the food choices as healthy as possible you can’t go past a heap of vegetables (grab the potatoes while you can), a heap of fruit and your berries as well.

Now that you know what to eat, you need to know how often. Somewhere between one meal and one day (all your meals for the day) per week will do the trick. You will find that this not only helps you to get that extra bit of fat off the body but will keep you focused in the days leading up to to the ‘cheating’.

After doing some nutrition consultations lately, it has occurred to me that one of the missing links in any plan is portion control.

Once you are in a habit of eating good, healthy and tasty foods, portion control is the most important quality to master.

The good news is that there isn’t a whole lot too it, especially once you have the basics in your head (or as I do written down!)

I like to be able to quickly compare the content of foods by either reading labels or checking their numbers on the net. (http://www.nutritiondata.com is a great, free reference)

The system I use breaks carbs and proteins into 10 gram serves and fats into 5 gram serves. This way I can look at a bag of peas and see that 75 grams will give me half a serve of my carbs.

Easy. Just add another half serve and my portion is done.

You can find a list of plenty of foods in the Eating Made Simple section.

Now when it comes to something like carbs, it is terribly easy to overeat. Consider this in terms of portion control and in terms of your waistline next time you decide that a sandwich isn’t too bad for lunch.

1/2 a slice of most breads will give you one serve of carbs.

So will 1 cup of celery, 1 cup of mushrooms and 2 cups of lettuce. All of that has the same amount of energy/calories as your 1/2 slice of bread.

No feel free to correct me, but I don’t know anyone who lines up for a sandwich consisting of 1/2 a slice of bread! Its going to be at least one, if not two or four slices.

Take your typical sandwich starting with two slices of bread. You wouldn’t raise an eyebrow eating it. But would you sit down to eat 4 cups of celery, 4 cups of mushrooms and 8 cups of lettuce. I don’t think so.

These high density, over-processed carbs are one of the factors affecting the world’s health and weight.

It also goes to show that you don’s have to, and definitely shouldn’t, go hungry when you are trying to lose weight. You just need to chose a bit more wisely and master portion control.

Let me know if this has helped you in anyway, or if there’s another topic you might like covered.