STOP!! Wasting your time with BS fad diets that have you going around and around on the fat loss merry-go-round.

Fat loss isn't complicated. It doesn't require pills or potions. And it doesn't require that you starve yourself leaving you miserable and likely to give up on ever attaining your dream body.

Quick fixes never work, well never in the long term. Sure you can drop fat fast, but to what cost to your health, and sanity?

So, if you're looking to lose weight and keep it off for life, then you're going to have to embrace the concept of "lifestyle change"

Sure, that doesn't sound as sexy as a miracle fat loss pill. But the results will be longer lasting and you'll benefit from the other positives from leading a fitter, healthier lifestyle. 

Reduced risk of heart disease, diabetes and cancer for a start. Improved immune function, improved brain function as well as improved mental health are all just some of the benefits of being healthier. 

With all that said, some of you are just here for the guaranteed weight loss tips, so, here you go. 

Add these into your life, be consistent and you'll reap the benefits

1: Calories Are King. If weight loss is your goal then you must be in a calorie deficit for this to occur. No BS pill, potion or lotion will fix and “energy” surplus. Anyone who tried to tell you different is trying to sell you something.

2: Increase protein intake. Protein is the most satiating nutrient. It will help you feel fuller for longer, helping you stick to said calorie deficit. It will also help prevent muscle loss.

3: Do some form of strength training. Training for strength will help prevent muscle loss whilst in a deficit. You may even gain some new muscle. It’s muscle that gives you the body shape you are looking for.

4: Get more sleep. Sleep is the most overlooked component of fitness. A tired body is a stressed body. A stressed body is a hungry body. Making it harder for you to stick to said calorie deficit. Stress is a also catabolic, which means it can cause muscle loss. Stress can also lead to water retention.

5: Increase your N.E.A.T. - thats “non exercise activity thermogenesis” basically get up and move around more. Burn more calories through day to day activities.

6: Add in some cardio once you’ve got all the other steps in place. Aim to get in 150 minutes in per week. That’s 30 minutes x 5 days per week. Cardio burns calories and strengthens your most important muscle. Your heart.

7: Start slowly!! You don’t have to do this all at once. When trying lose weight people often make drastic changes to to every aspect of their life. This often leads to overwhelm followed by quitting because it feels too difficult to sustain. This can then lead to feelings of failure as you retreat back to your comfort zone.

Remember, it’s taken you a lifetime to build the habits that you have now. Whether they serve you well or not.

Change takes time and it requires you to step out of your comfort zone. But you don’t have to step out so far that you forget who you are.

So instead, add one of the above tips I to your daily routine. When you’ve nailed it, add another. Do this until you’re comfortably doing all six.

You got this.