10 Tips For Faster Fat Loss

The Truth Is That There Isn’t A One Size-Fits-All Approach To Getting Lean.

- Robyn Frost

1. CREATE A CALORIE DEFICIT

Based on the evidence we have regarding weight loss, creating a calorie deficit appears to be the best method. “This means that energy intake has to be less than energy output,” says Kelly Schreuder, a registered dietician at the Velocity Sports Lab in Cape Town. To figure out how many calories you need to consume to lose weight, you may need to do some maths. This involves creating a 500-calorie-a-day deficit. However, it’s easier to use an online calculator. “A basic rule of thumb would be 20-25 calories per kilo of body weight, but no less than 1,200 calories per day,” offers Kelly, who warns against extreme calorie restriction. Counting calories may mean measuring your food, but you will soon be able to judge how much grilled chicken to throw in your salad bowl. You can also track your calories using MyFitnessPal – it’s a great tool to get the ball rolling.

2. PRACTISE PORTION CONTROL

If you would rather have your teeth pulled than weigh your food, don’t rush to the dentist just yet. There is a simpler weight loss method and all you need is your hand. Portion control lessens the chance of over-eating. “Eat a palm-sized amount of protein, a handful of fruit, starch or starchy vegetables, a thumb-sized amount of fat (such as olive oil, nuts or seeds) and at least one cup of vegetables,” suggests Kelly. She also proposes adding two or three servings of dairy or a substitute that contains calcium. You should also aim to eat at least two servings of oily fish each week. Eating this way will lead to a more balanced approach to nutrition. Lisa Raleigh, a TV presenter and wellness expert, agrees. “Opt for a balanced diet of a variety of foods, aiming for as many colours as possible on the plate.”

3. BE CARB SMART