Do you feel like you're constantly battling to lose body fat?

Fat loss is one of the most common goals that I come across in my role as a fitness coach. There is so much conflicting advice out there that sometimes it's difficult to know where to start.

In order to reduce your body fat your body needs to be consistently in a calorie deficit. There’s no getting around this tried and tested basic law of thermodynamics. And whilst scientifically it is that simple, there are some key fundamentals to focus on when it comes to sustainable fat loss.

Write a food diary

We can't change what we're not aware of. Try logging everything that you eat and drink for 7 days. Include what time you ate and where you ate. Use your phone or carry a small notebook with you to diary it at the time – don’t leave it until the end of the day. Research shows that if we are trying to lose body fat, we often underestimate how much we’re eating. A food diary is often the reality check that is needed to make some changes.

My advice is to keep tracking your food for the first few weeks of your journey, as it helps to keep you accountable. It doesn't take long to do and the time invested now will pay dividends in the future.

Eat more protein and veg

Protein is essential for muscle maintenance and growth plus many other vital processes in the body. Foods that are higher in protein also take longer to digest so will keep you feeling fuller for longer. As they take longer to digest, the body uses more energy to process them s it's a win win for fat loss! Try and eat protein with every meal - including breakfast.

Vegetables are high in vitamins and minerals so are a great way to bulk out your plate with goodness! By default, you’ll eat less calories if you replace refined carbs with fresh veg and fruit. You’ll also have more energy; you’ll sleep better and you’ll look healthier. If you can't stomach veggies at breakfast, start by adding some berries instead - they're high in antioxidants so great for the immune system and reducing inflammation.

Don’t drink your calories

Drink lots of water. If you enjoy a coffee out, swap your for latte for an americano. If you enjoy a few drinks on a weekend, reduce your alcohol intake or go for lower calorie drinks such as gin and slimline tonic or Prosecco. Avoid cider and 'alcopops' as they tend to be higher in calories.

What are your non-negotiables?

Most people struggle with diets that are extremely restrictive or that eliminate food groups (carbs for example). For most people it just isn't a sustainable long-term strategy (I did it for 75 days so I'm speaking from experience!). So a strategy I recommend is to plan out your three non negotiables. It could be chocolate, red wine, cheese etc. Plan out when you're going to have them and what amount (obviously be reasonable!). These little indulgences help to stave off cravings and you're less likely to over indulge at other times throughout the week.

Get active

Our bodies are designed to move. Exercise every day – even if it’s just more walking, taking the stairs instead of the lift or doing 10 squats every time you make a cuppa (see last weeks blog for how to incorporate more movement into your day). I'm a huge advocate of strength training for overall health and fitness but I know this isn't for everyone. Find something that you enjoy doing (other than walking the dog!) as you're more likely to stick to it.

Sleep well

A lack of sleep can be problematic for several reasons. When we’re tired our will power is reduced and we make poor food choices. We crave sugar to give us an energy boost. Then once our blood sugar has spiked, we feel even flatter than before so we reach for the sugary foods again. Aim for 7-9 hours sleep a night.

Learn from your mistakes and failures

Rather than simply 'drawing a line' under your mistakes and pretending they didn't happen - get curious. When you have a bad day and you eat a giant bar of Dairy Milk on your way home from work, ask yourself why? What was the trigger? What else could you have done to bring some joy to the day? If you don't understand the triggers to over-eating, you'll just keep making the same mistakes over and over again.

Don't give up!

Anything in life worth achieving takes some effort and sacrifice. Your fat loss journey is unlikely to be plain sailing all the way. So when there are bumps in the road, remember its not about being perfect, it's about showing up, being consistent and not giving up when the going gets tough.

A questions for you:

1. What 3 things have been good about today?