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Tool Kit For Fat Loss

Tool Kit For Fat Loss Calories in versus calories out is all that matters for fat loss. Simple right? Maybe not. This is something we have all heard this a million times in the fitness industry. Whilst it is true, it is far from simple. It fails to take into account all the chaos that comes with everyday life, work and parenthood. We know that while you are with us, you will be receiving world class coaching, but below is a three part toolkit that is sure to help you build bulletproof nutritional habits no matter how busy your life is outside of the gym! These tools are easy to implement and can deliver truly life changing results. 1. Learn How To Stop Overeating! You have just finished a long day of work and are making dinner for the kids.

The last thing you want to do is start weighing out how much broccoli you are allowed. Build your plate around the following the following guide:

  • Centre your meal around a lean protein.

  • Fill your plate up with veggies.

  • Add a cupped handful of complex carbs (rice, pasta, grains, potatoes).

  • Finish off with some healthy fats!



hand portioning tool for fat loss



2. Preparation is key! When you’re rushing to get the kids to school, heading to work or trying to get the housework done it can be very easy to skip breakfast, grab a snack on the go or order a Chinese for dinner.


Here are a two strategies that can help you stay consistent on days like this. Be Mindful When Shopping When doing my big shop I will often throw in a few healthy snacks that I know will help me stay on track.


A few favourites are:

  • Protein Yoghurt Pouches (20g protein + great on the go).

  • Pop Chips (low calories, great for kids + the crisp cravings).

  • 10 Calorie Jelly (sugar free + great for the sweet tooth).

  • Nutri-Lean Protein Pancakes (in pretty much every centra)


Simple Meal Prep You will be much less likely to grab a takeout if you know you don’t have to cook. I’m not talking about having every meal weighed out in tupperware in the fridge but a few simple meals that you can eat in a rush will make all the difference to your consistency.


My favourites are:

  • Frozen Breakfast Burritos. Take an hour and prepare a few burritos for the week. All you need is a wrap, 2 eggs (scrambled), turkey sausage, low fat cheese and hot sauce. Wrap in tinfoil and store in the freezer. These will keep for up to 3 months and only take 20 mins to reheat @ 180 in the air fryer.

  • Overnight Oats. Grab a few mason jars and measure out some 50g oats, 10g chia seeds and 10g nut butter, The night before you want them simply add 200ml milk, any fruit you like and 50g yoghurt. These are great for breakfasts and midday snacks.

  • Pre-Cooked Meats. Having some chicken cooked and in the fridge ready to go can make lunches much easier. You can quickly make some wraps, salads or rice bowls in a few minutes. Very low effort and can be a game changer for consistency.


3. Focus on staying consistent with the basics! You will hear so many different diets and life hacks for fat loss. Intermittent fasting, keto, juice diets. When truthfully, staying consistent and mastering the basics can genuinely lead to life changing and lasting results.


  • Hydration. Ensure you are drinking at least 2 litres of water a day. You can add on another litre for every hour of intense exercise.

  • Sleep. Getting 7-9 hours of sleep will be optimal for energy and recovery.

  • Do 3 strength based workouts a week.

  • Focus on basing your meals around lean protein and whole foods.

  • Reduce the amount of added sugars in your diet.

  • Getting in your 10,000 steps.


Click below to learn more & schedule a consultation call with the Evolve Health and Performance Team in Antrim.



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