06 easy habit changes to shift fat with­out fuss 06 CLEAN OUT YOUR CUP­BOARDS

Get­ting lean needn’t be a strug­gle. Fol­low our ex­pert’s sug­ges­tions to form new habits eas­ily – and you’ll eat bet­ter with no ef­fort

Men's Fitness - - Fuel | Healthy Eating Habits -

01 UP­GRADE YOUR TASTES

says Jess Wolny, per­sonal trainer

Make it eas­ier for your­self to make bet­ter choices. The phrase “ac­quired taste” is ba­si­cally re­dun­dant for food – all your tastes are ac­quired, so ac­quire health­ier tastes and you’ll want to eat health­ier. Make the change to black cof­fee in­stead of cap­puc­ci­nos or dark choco­late rather than a slab of Dairy Milk, and af­ter a few weeks you’ll never want to go back. One good tip is to try to re­mem­ber you’re a grown-up and you eat like one. When reach­ing for a snack, think: would a child want this? Don’t rely on willpower - this stuff isn’t sup­posed to be hard. jes­si­ca­wolny.com

04 TRACK YOUR PROGRESS

says Olly Foster, per­sonal trainer and fit­ness model

It’s vi­tal to take pho­tos and mea­sure­ments and keep a train­ing di­ary that de­tails not just moves you do and weights you lift, but also how the ses­sion felt. This will give you the in­sight to make smart changes to your pro­gramme to keep your body guess­ing so the fat keeps fall­ing off. ol­ly­fos­ter.com

02 STAY AC­COUNT­ABLE

says Phil Gra­ham, per­sonal trainer and physique coach

Be­ing ac­count­able to your­self goes hand in hand with sup­port from friends and fam­ily. Ac­count­abil­ity comes in many forms – it could be just a prom­ise to your­self or telling the whole world via so­cial me­dia – but it’s essen­tial for keep­ing you mo­ti­vated when the go­ing gets tough. And a sup­port net­work is also cru­cial for times when things go wrong and you need to get back on track. Even bet­ter, find some­one who has been there and done it them­selves be­cause their ad­vice and in­sight can be in­valu­able. phil-gra­ham.com

05 RECORD WHAT YOU EAT

says Adam Jones, per­sonal trainer Writ­ing down what you eat is a great way of track­ing your eat­ing habits. Does your nu­tri­tion dif­fer on week­ends or un­der times of stress? To go one step fur­ther, you could do this with a train­ing part­ner and show each other what you’re eat­ing. No one wants to write down McDon­ald’s or Krispy Kremes if they’re in friendly com­pe­ti­tion.

03 BE A GOAL GETTER

says Leon Kew, per­sonal trainer.

Too many peo­ple start their fat loss plan with­out set­ting an end date or a re­al­is­tic goal. You need tar­gets to keep your­self mo­ti­vated, es­pe­cially for sit­u­a­tions when it would be easy to make bad de­ci­sions – when you get of­fered cake on a col­league’s birth­day, it’ll be eas­ier to turn down if you know you’re only two weeks from your goal. Set a fin­ish date that you are 100% con­fi­dent you can hit. There will in­evitably be times where you’re tempted to go back to old habits – and hav­ing a spe­cific goal, with smaller mile­stones along the way, can keep you on track. leonkew.com says Shaun Es­trago, per­sonal trainer at UP Fit­ness Mar­bella

If I am try­ing to get lean I won’t keep foods at home I know I should be avoid­ing. Even if you have amaz­ing willpower it can be al­most im­pos­si­ble to get in af­ter a very long day and eat the food you know you should when there’s a stack of tasty treats just an open cup­board door away. up­fit­ness.co.uk

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.