I usually hate referring to hacks and tricks for results. Mainly because people like to try them without getting the basics in place first – which almost always leads to no results even though the hacks themselves may have been useful and effective if used alongside other things.
But I’m including some hacks today that I think you’ll find useful. But first here are the basics that you need to have in place first:
Eat more vegetables, salads and fruits – include in your 3 main meals per day at least
- Stop eating processed foods or at least minimise them to a few times per week
- Eat whole foods mainly
- Exercise daily – anything from walking to intense workouts – but do it daily
- Get enough sleep – absolute minimum of 7 – 8 hours per night
SUPPLEMENT WITH OMEGA 3
The best sources of Omega 3’s are fish and krill oil. Plant bases sources such as chia, flaxseeds and walnuts are a good addition to your diet but are not complete Omega 3 fatty acids. Complete sources can only be found in animal foods.
While Omega 3 do not directly increase fat loss, having an adequate intake will help balance your hormones and reduce inflammation in your body resulting in better results anyway
FIX YOUR GUT
Daily intake of a probiotic supplement is a no-brainer. Optimising digestion is critical for your health, your performance and your results from a nutrition plan. Digestive stress will lead to inflammation in your body which is a common cause of poor results when trying to change your body composition.
There are many brands around but check labels for storage details (most need to be kept in the fridge). I like to change brands around so I get a variety of different probiotic strains.
Fermented foods such as kefir, kombucha and cultured foods like sauerkraut and kimchi are fantastic too and should also be included. With these, check labels and look for brands without added sugar or other ingredients.
LIMIT THESE ‘HEALTHY’ FOODS
Here is a list of foods that you may consider healthy but that you should limit on your journey to a leaner body;
- Oatmeal/rolled oats etc
- Yoghurt – eliminate all flavoured ones
- Brown rice
- Bacon and other processed meats
- Dried fruit
- Snacks and treats made from nuts/dried fruit/coconut or other nut flours
While some of these foods can have some health benefits, mostly theyre just adding calories, upsetting your digestive system and affecting your body’s ability to absorb nutrients.
If you’re going to eat these foods, that’s okay, but limit to one small serve and only choose 1-2 from the list on any given day.
- Earning your carbs and meal timing
- Increasing Fibre without excess calories
- Advanced hydration