Leaning up for summer

Posted Nov 06, 2009

With bikini season just a few weeks away, it is times to get serious and shift a few of those extra kilos that have piled on over Winter. If you are prepared to train each day and eat well and train each day, you should be able to successfully lose a kilogram of body fat each week in the lead up to Christmas. The ultimate secret to success is being able to fully commit to your training and food program, particularly during the first few weeks.

The first step in your Summer strip plan is to get prepared. Clean out the fridge and cupboards and get rid of all the tempting packaged foods such as biscuits, snacks, chocolates and processed foods. Next, make time to get to the shops each week to stock up on your fresh fruits and vegetables, lean meats and healthy snacks such as yoghurt and nuts so you are prepared to eat well for the week ahead. Remember that planning is the key to dietary success.

The second step is to make your breakfast the most important meal of the day. Studies have shown that individuals who eat a significant proportion of their daily calories at breakfast burn significantly more calories throughout the course of the say, which would suggest the bigger the breakfast, the better. Protein rich choices such as eggs on wholegrain toast, protein breakfast shakes or fruit smoothies will help to regulate your energy levels and keep you nice and full to mid morning.

Next, plan to eat at regular intervals throughout the day to help prevent sugar cravings and associated fluctuations in blood glucose levels which can leave you vulnerable to overeating. Small regular meals enjoyed every 3-4 hours that consist of a mix of low GI carbohydrates and proteins are your best options nutritionally. Try wrap breads filled with tuna or lean chicken, protein drinks, thick yoghurt or fruit and nuts.

Keeping dinner small is another secret to dietary success. Eating too few calories during the day can leave you feeling unsatisfied later in the day when ideally we should be keeping total calorie intake low. Try eating a small, palm sized portion of lean meat or fish at night with plenty of vegetables. Adding an extra bowl of salad or soup to this meal may also assist with weight loss. Studies have shown that enjoying a plain soup or salad with a meal can result in eating 20% fewer calories during the rest of the meal.

Finally, make sure you are drinking enough water throughout the day. Keeping adequately hydrated is not only crucial to support an optimal training performance but it may also help to control appetite and if you enjoy your water icy cold, assist with fat metabolism.

Sample 5 day fat loss plan