Fat Burning Diet Tips | How to Enjoy Dieting | Top 9 Tips to Lose Fat Whilst Enjoying Life!

Summer is well and truly upon us (even though if you live in the UK like we do it may not feel like it!). During the summer months, it is pretty much standard procedure for most to be on some sort of ‘diet’ or ‘shred’ to lose some body fat and show off those lovely muscles that have been built during the winter bulk, and get that ripped ‘beach bod’.

Unfortunately, most of those people also HATE dieting, as they believe it will consist purely of boring foods like, chicken breast, broccoli, plain rice, and long periods of starvation. In reality, it really doesn’t have to be that way. If you understand nutrition and how your body works, then you can easily enjoy your diet, and still achieve lose the amount of fat that you so desire!

Using these tips I actually did ENJOY my diet and still managed to get shredded as the picture shows. Proof that if I can do it then you can too!

Tip 1: Don’t Starve Yourself!

Firstly, we need to discuss the idea of starvation. Most people assume that by dieting they need to be starving hungry all the time, just staving off food for as long as possible in order to fast the body. The approach I like to take is that instead of starving yourself you should be actually eating as much as possible.

That’s right you should be eating as much as possible whilst still losing fat. That’s because you want to still be providing your body with all the vitamins and minerals it requires to stay healthy, and you also want to keep the metabolism high. When you do starve yourself your body shuts down and goes into starvation mode. The metabolism slows right down and hormone production of metabolic hormones slows.

Tip 2: Find Your Calorie ‘Sweet Spot’

This is all achieved by eating right up to the point where you are in a deficit enough to lose fat. This sweet spot of calories can be tricky to find, but with trial and error you will find it. You just want to be hitting a number of calories each day that allows you to be burning consistent, but not drastic amounts of fat/ weight every week. This tends to be around a 10-15% deficit.

As said before, if you are losing a large amount of weight straight away your body will go into starvation mode and slow down the metabolism so you’ll be burning fewer calories, thus actually making losing fat more difficult! Also at these levels, your body won’t be getting the adequate nutrients required, and it will almost certainly be eating away at that muscle that you’ve built up over the winter.

Tip 3: A Calorie is a Calorie… Whatever food it comes from!

Next then, you need to understand calories and food. Many people assume that they can’t have any of their favourite foods whilst cutting. Things like sugary sweets, chocolate, ice cream are usually the last thing someone taking a cut seriously will eat. Well, whilst they certainly aren’t foods that should be consumed often, there’s no reason to remove them completely from your nutrition.

This is because to your body a calorie is a calorie. It really doesn’t matter where it gets that calorie from, Whether it is from potatoes, chicken or chocolate, they all contain calories and are all the same to the body in terms of the energy balance. The only issue lies in the fact that sugary treats are very calorically dense and so eating a lot of them will eat in to your calorie count for the day. That doesn’t mean that in moderation they can’t be consumed, you just need to make sure that you are logging them in with the calories that you have for the day and that you aren’t going over your calorie targets.

Now obviously this can’t be taken to the extreme, you simply can’t get all your carbs from sugary snack as you won’t be getting all the vitamins and minerals that you can get from other carbohydrate sources such as sweet potatoes and whole wheat pasta. So, they should form the basis of your diet, but a treat here and there isn’t going to ruin your whole shred, as long as you are accounting for those calories properly.

Tip 4: The Need to Enjoy Your Life!

Enjoy Your Life! That idea that I’ve discussed there needs to be carried across into every part of your social life and not just your favourite snacks.

Like for example if you are asked to go out for a meal with a group of friends, you should never be put off going because of your diet. If you sacrifice your life for you diet then you are going to be miserable which will ultimately cause you to ditch the diet which of course you don’t want!! You just need to think about what you are eating. So, if you are going for a meal with family or friends that will likely contain a high calorie meal, then just make sure you are consuming fewer calories during the day, so that it all balances out to not go over your target calories. Or you could put in an extra intense form of cardio into the day to burn off those extra calories.

Maybe you have plan to go out drinking with some friends, well that still shouldn’t be cut out because off your diet! Just make adjustments to make sure it fits in with your diet. Maybe just drink vodka and diet soft mixers, for a lower calorie option, while keeping your diet strict during the day. Or you could even just treat the evening as a cheat night which still won’t really affect you as long as your diet is consistent the rest of the time!

Tip 5: Use Cardio as a Tool to Eat More!

Another piece of advice I give to allow people to enjoy their diet more on a shred is to use

cardio, as a way of extending your target calories in a day. So say you had a day whereby you wanted to eat more then you typically do during a cut, then you could just add in a cardio session in there, or a bike ride, whatever it may be that you enjoy to burn off those additional calories. You need to be able to adapt your lifestyle and diet to fit your needs if you want to be able to enjoy your shred!

Sometimes for example if I fancy something high in calories when I’m dieting that I know will push me over my target calories, I will plan on a long walk with my dogs, or maybe go for a jog, just to balance out those additional calories. It’s all about being smart with the balance between calories coming in and calories being burnt.

Tip 6: Cheat Meals CAN be Beneficial

Another thing that can make dieting easier is by factoring in a cheat meal each week. This psychologically can give you the boost needed to stick to your diet during the rest of the week. It gives you something to look forward to meal wise, and in terms of your metabolism and overall energy levels, can actually be beneficial during your cut!!

If you are going to have a cheat meal though, you need to make sure the rest of your diet has been on point, because if not you will just be cheating on top of cheating which will certainly not lead to any fat loss!

Tip 7: Vegetables are a Life Saver!

Vegetables are another powerful tool when restricting calories. This is because of their high water content they contain very few calories and so you can easily fill out meals with vegetables, to increase the quantity massively, without increasing the calories too much.

For example, when I cook a Spaghetti Bolognese, I fill out the sauce with chunks of carrots, celery, onions and sometimes lentils as well. This increases the volume of the meal, without sacrificing flavour, or adding too many calories. Serve this with some whole wheat pasta and you could even add some baby spinach in there and you’ve got yourself a massive meal, full of nutrients and protein, but not going to smash through your calorie target!

If you enjoy them as well then vegetables can also be the perfect snack to fulfill your taste buds when you feel like snacking. I love to snack on celery and carrot sticks. Both are very low in calories, and they really fulfill the urge to chew on something when you are getting cravings for food late at night!

Tip 8: Consistency is Key!

This one is probably the most important of any of the points on this list. Consistency is crucial. You need to make sure that your diet is consistently good at least 95% of the time. Then if you do choose to have the odd night out or cheat meal on top of it then it wont make any difference. For example if a fat person were to eat one healthy meal in a week it won't make them skinny. So if you were to eat one bad meal a week it's also not going to make you fat. It's all about what you are doing with your diet the majority of the time.

Tip 9: Ultimately Be Smart with your Calorie In vs Calorie Out balance.

So really the moral of the story here is the simple fact of calories in vs calories out, and

being smart about your diet so that you know exactly where you are in that balance and that you are achieving your goals. Not only that though, but enjoy it too. There is no point in dieting if you are going to be hating your life because you aren’t enjoying food and feel down, that creates a negative relationship with your food and you don’t want that. So you need to work out a system that works best for YOU and allows you to have the best life possible! If you’d like to ask a more specific question to you, or purchase a personalised meal plan, email us at evolvemusclefitness@gmail.com and move

one step closer to achieving greatness...

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