Pilborough & Tribe (PTPT)

Health & well being Consultants

Nutritional Basics

How to lose body fat

If your goal is to lose body fat, a simple and effective formula is to consume fewer calories throughout the day than you expend. The body needs a controlled, balanced and varied diet including all the essential macronutrients; protein, carbohydrates and fats. Keeping your body in good health and having an effective metabolism requires eating the right foods at the right times. Drinking plenty of water and eating small regular meals throughout the day, including a breakfast, is essential to maintain lean body mass. Making sure your muscle tissue is healthy will make or break fat loss, especially when training; this is why eating the right amount of protein per kilo of lean body mass is essential.

Foods that help fat loss:


Essential fatty acids, yes that’s right, fats! Fats can, and will help your body burn the unwanted body fat you desire to strip away. Omega 3, 6 and 9 should be at the top of the list and these can be found in flaxseed, fish or supplementation. These fats help energy levels stay high whilst restricting calories, increases mood and can be effective in stopping the body becoming catabolic. (Muscle eating)

Be careful of eating fats too close to workouts!

Fats should make up 20% of your overall daily calorie intake


Keep protein choices lean, stick to lean chicken breasts, tinned tuna, egg whites and don’t forget an effective supplement like whey protein. Whey protein is an easy effective and very fast digesting protein choice that is best taken around workouts and upon waking. Drip feeding protein into the body throughout the day can help speed up metabolism, helps the body to repair damaged muscle tissue and can keep hunger at bay.

Protein should make up 30 - 35% of your overall daily calorie intake. (Other guidelines state that this should be lower, but studies have shown that keeping protein intake moderately high has a fat burning potential, whilst keeping a sense of fullness)


Choosing the right carbohydrate is essential. Choose low impact, complex carbohydrates such as oats, wholegrain rice, wholemeal ground pasta and breads. Eat fewer carbohydrates as the day progresses. Some people will stick to not eating carbohydrates after six o’clock in the evening as this is when the body is preparing for rest, any excess energy food will not be wasted and will be converted into fat. Just because the body loves it! But, if you decide to workout in the evening, as most people do, the rule will have to change as carbohydrates are an energy food. And without fuel in the tank, you won’t get very far! Keeping a certain amount of carbohydrates is necessary in the fat burning process, so lowering them too much could make you end up stalling your fat burning altogether.

Carbohydrates should make up around 45 - 50% of your overall daily calorie intake.

Remember it is not about dieting; this is about changing your daily meal plan to eat roughly 6 to 7 small meals a day. Cutting back on refined sugars, watching your consumption of saturated fats and eating an adequate amount of fibrous vegetables will kick start your body to become a fat burning machine!

As this is only a guide, knowing your body’s metabolic age will determine how many calories your body will burn everyday at rest. We have the facilities to find out your individual calorie needs. Combine this with a structured daily meal plan and regular training, and watch the fat fall off.

Find out how…book an induction FOR FREE today! Also receive a free body fat test and lean body mass calculation! (Click on the Contact Us tab for more details)

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