In this presentation you will discover 5 powerful fat-loss tips. In addition, you will gain an insight into lifestyle strategies that can significantly improve your health as well as decreasing your risk of developing diseases such as cancer, type 2 diabetes and, of course, obesity. There’s a lot more to gain here than just fat-loss.

1. 5Fat-LossTips!
Do you want to shift some of that superfluous mass? Feel as
though it’s time to trim off that excess tub? Finally decided to
beat the blob?
Well, if you answered YES! to anyone of the above questions,
you’ve come to the right place.
In this presentation you will
discover 5 powerful fat-loss
tips.
In addition, you will gain an
insight into lifestyle
strategies that can
significantly improve your
health as well as decreasing
your risk of developing
diseases such as cancer, type
2 diabetes and, of course,
obesity.
There’s a lot more to gain
here than just fat-loss.

2. ‘Carrying excess
body fat is the
number-one risk
factor for type 2
diabetes; up to
90% of those who
develop the
disease are
overweight.’
(Greger 2017 – How Not
To Die – pp106)

3. ‘People who are
overweight also are
highly likely to face a
host of medical
problems’ which include
‘elevated cholesterol
levels . . . glucose
intolerance . . . type 2
diabetes [and] sleep
apnea.’
(Campbell 2005 – The China
Study – pp137)
Introduction
In this article I aim to share with you 10 tips that can help you shed those
unwanted pounds. Before we proceed to delve into the fat fighting tips,
I feel it necessary to impart a word of advice on how best to approach
the strategies and methods to follow.
It would be unwise to attempt to adopt more than two tips at any one
time. For example, if you were overcome with enthusiasm and tried to
radically overhaul your lifestyle by implementing multiple tips, you are
highly likely to suffer a catastrophic relapse which would result in the
renunciation of your vows (to lose weight and become healthier).
Thus, if you are serious about shedding those unwanted pounds, accept
that the journey on which you are about to embark is long (Tip #3:
Remember: there’s no quick fixes!) and that success awaits the
traveller who is slow and steady in their approach.
Well, if you’re ready, let’s get going . . .

4. Tip #1: Daily Diet
Of all the tips that
followTip #1:
Daily Diet is by far
the most
important.
_______
When it comes to
fat loss and health
start with what
you put in your
mouth!

5. ‘Diet is the
number-one cause
of premature
death and the
number one cause
of disability.’
It’s not enough to eat healthily occasionally or impose a strict
dietary regime one week out of every four. We must observe proper
dietary practices every day, week, month and year.
And not just because it will contribute to fat loss but because ‘diet is
the number-one cause of premature death and the number one
cause of disability,’ (Greger 2017).
So, by eating clean, by transitioning to a plant based whole foods
diet, you’ll lose weight and (hopefully) increase longevity whilst
decreasing risk of disease and disability. It’s amazing to think just
how much is at stake. But what constitutes as clean eating?
In short: adopting a vegetarian or vegan diet and cutting out refined
carbohydrates and anything processed. It’s that simple!

6. Want to be lean?Then
eat green! (and red,
yellow, orange, purple
and brown(ish)).

7. Tip #2: Daily Exercise
‘[Being overweight
leads] to more and
more related health
issues like diabetes and
knee arthritis and even
breast cancer, the rate
of which increases by a
third for each increase
in trouser and skirt
size.’
(Spector 2015 – The Diet
Myth – pp4).

8. Basic Exercise Regime
Monday: 30min light jog
Tuesday: 45min circuit training
Wednesday: 35min swim
Thursday: 45min cycle
Friday: 30min circuit training
Saturday: 45min light jog
followed by whole-body circuit
Sunday: 1 hour walking/cycling
The link between a sedentary lifestyle and excess body fat is
adamantine. That is, there’s no breaking it: if you sit on your derriere too
often you’ll get fat. Though this, of course, doesn’t mean that by default
active people will be thin.There’s much more to it than that.
However, as fat loss methods go, exercise has stood the test of time and
has proved itself to be a highly potent weapon against the tub. Thus no
weight loss campaign is complete without it.
But how often do we have to get sweaty to boil the blob?
Really you should be engaging in at least the 30 minutes of exercise
pretty much every day.
The sweataphobe’s heart may be palpitating at the thought of
participating in daily exercise. But you’ll perhaps be somewhat relieved
to know that a light jog, cycle, swim or circuit will more than qualify.

9. ‘Circuittrainingis . .. a
wayofdeveloping all-
roundfitness.
Decreases inbodyfat
andincreases in
strength, as assessed
bytheonerepetition
maximumeffort,and
maximumoxygen
uptake havebeen
reported as aresult of
circuittraining.’
W.S.Watson
PhysicalFitness&Athletic
Performance

10. Tip #3: Remember:
there’s no quick fixes!
Before
embarking on
the journey of fat
loss and health
acknowledge
that the road is
long and the
travelling hard
going . . . and
that there are no
shortcuts or
quick fixes.

11. “This hill though high I
covent ascend;
The difficulty will not me
offend;
For I perceive the way of
life lies here.
Come, pluck up, heart;
let's neither faint nor
fear. ”
I reminded of John Bunyan’s The Pilgrim’s Progress. Poor old Christian, the
somewhat gullible yet loveable protagonist, sets off in search of salvation. But
he quickly finds out, after foundering in the dreaded Slough of Despond, that the
going is far tougher than he at first envisaged.
Christian’s journey is treacherous and fraught with danger and temptation. And
though many times he contemplates capitulation he stays the course and
perseveres until he finally achieves his objective.
What, I’m sure the dear reader is wondering, what are you trying to say here?
I’m trying to say that losing fat and improving health, just like salvation, are two
destinations that are eminently difficult to reach.
But if you prepare yourself psychologically, if you recognise that getting rid of
the blob is going to be an arduous slog, you will improve your chances of
success. And if you persevere when the going gets tough, which it inevitably will,
you are almost certain to arrive at your destination.

12. Remember the 3
Ps
Persevere!
Persevere!
Persevere !

13. Tip #4: Don’t Snack!
Snacking is the
fat fighter’s
arch nemesis.
It’s like an evil
villain that
Discipline, the
super hero in
this strange
metaphor, must
always do battle
with.

14. "We seek snacking
here, we snacking
there . . .”
But why, you ask, is snacking so pernicious?
Uncontrolled snacking can significantly increase the number of calories
that a person consumes throughout the day. Females are advised to
consume between 1500 and 2000 calories a day, males 2000 to 2500.
These calories can easily be got from three healthy daily squares (Tip
#1: Daily Diet). But throw a few snacks into the mix and those figures
could balloon 50% or more (Tip #5: Cut Down on Portion Sizes).
Snacking, moreover, is the Scarlet Pimpernel of food. Most people
know in their heart of hearts that they snack but they can never seem to
remember when and where they committed the sin.
Having worked for many years in the health and fitness industry, both as
a personal trainer and health and lifestyle coach, I’ve found snacking to
be one of the hardest lifestyle habits to combat. It’s as though snacking
induces a sort of amnesia.
However, if you’re serious about fighting the flab you’ll have to wake up
to your snacking habits and quickly – for every day that snacking
persists you could well be consuming hundreds of unnecessary calories.

15. What’s your fattening
snack food of choice?
Identify it.
Reduce
Consumption
Replace it. Remove it.

16. Tip #5:Cut down the
portion sizes
The human organism is
fabulously energy
efficient. Here’s what I
mean: you could, if you
were stupid enough,
pop down to McDonalds
and order a Big Mac
meal. In the 5-odd
minutes it’d take to
devour that disgusting
salty, chemically,
saturated fat-laden toxic
‘food’ you’d ingest about
1500 to 2000 calories.To
burn those 1500-plus
calories you’d have to
run a marathon; which
takes the average
(trained) runner around
4.5hrs.

17. Some nutritional
scientists
suggest that the
averageperson
in theWest could
well be
consuming as
many as 500
calories a day
more than they
should.
As a population (I’m talking statistically here, I just want you do bear
that in mind) . . . as a population we’re collectively consuming far
too many calories. Some nutritional scientists suggest that the
average person in the West could well be consuming as many as 500
calories a day more than they should.
Calculated over a week this would equate to 3500 superfluous
calories! Which is roughly 1.5 additional days of unnecessary eating
every week, 6 days every month and a staggering 72 days every
year! Is it any wonder that obesity is at epidemic proportions?
But the great thing with this tip is that it’s super easy to rectify. By
cutting down our portion sizes we will inevitably cut down the
number of calories we are consuming.
The simplest method of achieving this is to serve meals prior to
placing them on the table. No buffet-style help-your-self set-ups.
Also, consider reducing the size of you plates – a psychological trick:
well-stocked small plates present the appearance of a big meal.

18. Reduce your portion
size and make sure that
the foods on that small
plate are plant based.

19. If you follow
the five tips
outline in this
presentation
you will lose
weight and
significantly
improve your
health.
To Conclude
I do hope that this article has been of use to you. Though fat loss is
often taken quite lightly it is a very serious subject and ought to be
treated as such. It’s now no mystery that being overweight is
associated with ill-health and a plethora of nasty diseases, diseases
that are responsible for cutting short the lives of many millions of
people each year.
And what’s so shocking is that those diseases rarely manifest in
people who lead a healthy lifestyle.
By losing weight, whether your motivation be one of aesthetics or
health, you will with each pound of fat lost statistically reduce your
susceptibility to the diseases that currently plague the Western
world. In addition, you will begin to enjoy the boon of health whilst
also extending your expiration date.
Truly, introducing healthy habits into your life will only ever enrich it.
If you haven’t already set off on your journey, do so now – as of this
very minute.

20. References
Greger, M. (2017 )How NotTo Die. Macmillan. UK
How Not To Die gives effective, scientifically-proven nutritional advice to prevent our biggest killers -
including heart disease, breast cancer, prostate cancer, high blood pressure and diabetes - and reveals
the astounding health benefits that simple dietary choices can provide.
Campbell,T. C. (2000) The China Study. BenBella. Dallas, USA.
The science is clear. The results are unmistakable. You can dramatically reduce your risk of cancer, heart
disease, and diabetes just by changing your diet. More than thirty years ago, nutrition researcher T. Colin
Campbell and his team at Cornell, in partnership with teams in China and England, embarked upon the
China Study, the most comprehensive study ever undertaken of the relationship between diet and the
risk of developing disease.
Spector,T. (2015) The Diet Myth; London;W&N publication.