A common goal for our clients is to reduce body fat, so I thought it would be good to discuss the most effective way to achieve this.
Most of us assume that exercise (and more of it) is the best way to reduce body fat - however, this is a myth. There is no denying that exercise is very important to overall health & wellbeing, but the best way to reduce body fat is through proper nutrition. I think about it like this:
- Exercise = Fitness/Strength/Flexibility
- Diet = Body Fat Reduction/Composition
There are a couple of reasons why exercising is not the most effective way to reduce body fat.
1 – Most exercise will burn only glycogen stores and not fat stores; it can take up to 2 hours of constant training to enter into the ‘fat burning’ stage.
2 – Overeating post exercise; Most of us will consume more calories after training than what was expended during training. This is caused by an increased appetite and reward based eating – negating the reason for exercising.
Exercise can be like a merry-go-round: eating to train, and training to eat. I have been there! Nutrition on the other hand can induce fat burning with more effectiveness, meaning you can get the best results per unit of time and effort.
Okay, so if nutrition is the most effective way to reduce body fat, let's look into it further. From having been interested in health and wellbeing for much of my life, I have learnt the following steps that have helped me, and my clients, achieve desired body composition (fat loss) goals and I would like to share this with you:
Step 1 - Integrate a “Slow Carb Diet”:
- Eliminate sugars and white carbs (bread, pasta, white rice)
- Eat more veggies and proteins (basically paleo)
- It’s not about starvation or deprivation but making wiser food choices; you can eat 4-6 main meals of 500 – 600 calories each, if you wish. Just ensure that the calories are made up of the above paleo style food groups (no sugars and carbs)
- To read more about the Slow Carb diet. (Click here)
Step 2 – Cleanse:
Complete a 2-Day Cleanse, each week, for 4 consecutive weeks (specific cleanse types will vary based on individual needs)
Consistent Cleansing for body fat loss (and general health) has been proven and researched by Dr. Michael Mosley (London based GP and BBC presenter); I would encourage you to look at his website and the research he has undertaken. (Click here)
Step 3 – Maintenance:
Continue Step 1 and Step 2 until body fat loss goals have been met. For maintenance, continue the Slow Carb diet and complete a 3-Day Cleanse once per month.
The wrap – The key is to clearly understand your goals and the best way to achieve them. If your goal is to reduce body fat, then focus on diet and nutrition. From experience, most will see results within 2 weeks of completing Step 1 and 2 above.
Please consult your healthcare professional for specific health advice. I hope that this has been helpful!