Firstly, learn to understand what you are currently consuming…

• Start with either a food diary or use an app like https://www.myfitnesspal.com/
• Don’t worry about numbers just start logging / recording as you will start to understand what you are actually consuming and just how quickly the calories add up when you add all the foods, all the snacks, all the condiments, all the oils, calories drunk and even all the extra licks ha ha! It all adds up very quickly!
• By logging or tracking everything you consume, you will become far more aware of your eating habits and this alone is proven to make a huge difference!
• Whether you count and log your calories or just keep track of portion sizes, you’ll notice quickly that having to write exactly what you’ve eaten curbs your tendency to eat away mindlessly.
• You will become more conscious about your eating behaviours, whether you are eating for hunger, for energy, out of boredom or for emotional reasons.
• Some studies suggest that keeping a food diary allows a dieter to lose twice as much weight as those who don’t… just because you write down what you are consuming!

• Start reading the nutritional information on your food.
• Keep an eye on calories first and foremost to learn what foods are high in calories and what foods are lower in calories.
• No foods need to be deemed as ‘good’ or ‘bad’ foods nor does anything need to be cut out of your diet you just need to be mindful of calories consumed per day / week.
• Get the help of a coach or mentor to educate you – prea@preafitness.com

You’ve been good, you are prepared and organised in the house… but what about out and about?

• Unless you get your lunch from food prep delivery companies, eating out is an easy way to rack up the calories and quick!
• Home prepared meals almost always have less calories than something you pick up in the shops, and if you make it fresh (or it’s made fresh for you) you will also benefit from making your own nutritional choices.

Just be more mindful of your choices, here are some tips:

• Start each meal with a glass or water to hydrate and a salad to pre-fill your stomach with lower calorie foods.
• Try to opt for lean cuts of meat / fish and vegetables / salad.
• If it is not on the menu.. ASK! You are the customer, most restaurants will accommodate you and your requirements so don’t feel like you have to have ‘exactly’ what is on the menu.
• Ask for all sauces on the side! Then chose which sauces you actually want to consume.
• Limit courses to 2 courses over 3; don’t feel you need to have 3 courses because you are eating out… all the calories add up.
• Finish your meal with a glass of water, it fills the same place; your stomach!
• Eat slowly and enjoy your food…. chew your food and enjoy the taste and flavours. Allow your hunger hormone (leptin) to tell you your full by taking your time.
• Remember you really can’t get a refund on calories consumed he he!

Try to live an active life where possible:

• Aim to do at least 30 minutes of physical activity a day.
• Even if you do 15minutes in the morning walking to work and 15 minutes on your lunch break perhaps – walking not only burns calories but is good for the posture if you are sitting at a desk job for most of your day.
• Try to get up and move every hour even if it is just to the toilet.
• So many people with a car can become lazy (without even realising it) by driving to the local shop which is even under a mile away, think about moving more and also saving your fuel in the process.
• Take the stairs rather than the lift or at least from time to time! If you live or work on the second floor, this small change to your habits could make a huge difference to your waist line and general health and well being.
• Try to incorporate some resistance exercise into your life even 2 or 3 x 30-40min gym sessions in a week; perhaps before work, on your lunch break or straight after work – even home based body resistance. A lot of my coaching clients achieve amazing results from exercising in their home!
• It is all about moving, do what you enjoy… just keep your body moving 🙂

Remember water is an essential part of all of us and helps with fat loss, so cover the basics;

So here are some ways to ensure you are keeping hydrated easily:

• Start your morning with a glass of water.
• Have a glass of water before and after EVERY meal.
• Every hour when you get up, grab some water too.
• Where possible, try not to drink your calories while in a fat loss phase, keep to zero calorie drinks though if you must drink calories; again be mindful of the calories in what you are drinking.

Once you have your Nutrition in check then you can focus on building your abdominal muscles 🙂

6 Pack Abs Workout:

A1. Hanging knee raises

A2. Bench step ups

A3. MB slam downs

A4. Weighted V sits

Complete 3 rounds to failure

B1. Decline bench straight arm sit ups

B2. 10 x burpees

B3. Plan to hand raises

B4. Bench step ups

Complete 3 rounds to failure