Your ‘How To’ Guide for Success that Guarantees Weight Loss

Sounds good right?

Imagine you could have a nice and simple guide to follow to give you the results you want.

We have tried and tested these methods for years and they always give our clients results without them feeling deprived.

We understand that our clients have busy and hectic lives and need their nutrition to be easy to follow.

There are so many diets out there and they always end up letting you down, they’re too restrictive and/or confusing.

We wanted something that our clients can remember and doesn’t disrupt their lives in a negative way.

So if you want to get amazing results like our clients follow Fitness Flex’s commandments.

Eat little and often
Having smaller meals more often means that your sugar levels remain stable and you are more likely to make better choices. You know when you let yourself get starving hungry you always end up making bad choices.

The key with eating more often is to ensure that your portion sizes are definitely smaller, otherwise you will end up eating more than you need.

EggHave protein at every meal
Eating protein has several benefits, firstly all macronutrients are crucial. However, making sure you get the right quantities of each at the right timings is essential. Having protein at every meal will ensure you keep your appetite satisfied. Protein has several important functions, including building tissue, cells and muscle.

Great sources of protein are eggs, cheese, milk, meat, seafood and nuts.

Vegetables at our main meals
We suggest that half of your plate be contain a mixture of vegetables. Bulking your meals with vegetables will mean you feel full for very low calorie count. Just be careful with how you cook them! Boiling and steaming vegetables are the best way to keep all the goodness in, and still taste great without the need for butter and oil.

Have a variety of fruits and berries
Eating a diet rich in fruit helps to reduce the risk of cancers, cardiovascular diseases and type 2 diabetes.  Fruits are low in calories and fat and are a source of simple sugars, fibre, and vitamins, which are essential for optimizing our health.

Making sure you have a variety of fruits means you get a wide range of vitamins and minerals.

Having a stock pile of prepared fruit is a convenient way to have a healthy snack, add some greek yogurt and a few nuts to make it a completely balanced snack.

Eat healthy fats just not too much!
Having a balanced diet is essential for optimal health and weight loss. You have to ensure you have healthy fats as part of your meals but the amount should be limited; fats are highly calorific.

Dietary fats are found in food from plants and animals. The four major types are:

Omega 3 text, brown linseedMonounsaturated fats
Polyunsaturated fats (including omega-3s)
Trans fats
Saturated fats
Eating foods rich in monounsaturated and polyunsaturated fat can improve blood cholesterol levels and lower your risk of heart disease

Omega-3 fatty acids, a type of polyunsaturated fat, play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.

Research has shown that they can:

Prevent and reduce the symptoms of depression, ADHD, and bipolar disorder
Protect against memory loss and dementia
Reduce the risk of heart disease, stroke, and cancer
Ease arthritis, joint pain, and inflammatory skin conditions
Support a healthy pregnancy
Help you battle fatigue, sharpen your memory, and balance your mood
In summary healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

Focus on whole foods
It’s a given that processed foods aren’t going to help you lose weight.  Focusing making your meals from wholesome foods will make it easier for you to be sure you are giving yourself the best chance to lose weight. Cutting out processed food is the quickest and easiest way to drop pounds with little effort.

Avoid empty calories
Alcohol and fizzy drinks are the biggest culprits that are full of empty calories. Even one of them per day can add up to a lot of calories over the course of a week. We don’t suggest that you never have a drink just don’t just have them constantly out of habit.

Switch your afternoon ‘pick me up’ latte for a black coffee or green tea to ensure you don’t waste unnecessary calories. Also ensure you have one glass of water for every coffee to keep you hydrated.

It’s all about being smart with your choices.

Stick to the 90/10 rule
Having room in your eating plan to have a little of what you fancy will keep you on track as you will not feel you are depriving yourself. The reason we suggest the 90/10 rule when you want to lose weight rather than the 80/20 means you will get results quicker which will spur you on and motivate you.

Once you are at a maintenance level you can go for the 80/20 rule.

Follow these 8 simple rules and you can have the same great results as our clients.

So if you want to be full of energy, less stressed and as confident as ever you know what to do!

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