FAT LOSS Blue Print. Evidence-Based Fat loss isn’t just about the mirror-If you understand the WHY, It’s easier to commit to the HOW…

Let’s get a deeper understanding of nutrition, body composition change.

How you can shift dangerous body fat.

Blueprint here…

WHY FAT LOSS MATTERS:

Beyond the mirror!

Body fat isn’t just about aesthetics. It’s about living longer & ageing well.

Excess body fat is linked to chronic diseases.

What’s healthy & what’s not?...

HEALTHY BODY FAT RANGES:

What is considered ok?

Visceral fat (dangerous stuff around your organs)

Men <10%

Women < 10/12%

Subcutaneous fat (under your skin)

Men 10-20%

Women 20-30%

(Gallagher et al, 2000; NIH, 2023)

What are your risks when your body fat is above top range?...

HEALTH RISKS OF HIGH BODY FAT:

Especially excess killer visceral fat!

1.     Insulin Resistance & Type 2 Diabetes

2.     Cardiovascular Disease

3.     Chronic Inflammation

4.     Cognitive Decline & Dementia

5.     High Blood Pressure

6.     Hormonal Dysfunction

7.     Increased Cancer Risk

8.     Sleep Apnea & Sleeping Disorders

9.     Joint Pain & Osteoarthritis

10.  Reduced Immune Function

HOW TO REDUCE BODY FAT:

Backed by science- no fads or tricks just solid strategies for success.

Get lean the safe, healthy & sustainable way:

1- Create a small sustainable calorie deficit

Reduce by 300-500 calories a day

(Hall et al, 2011)

.

2- Eat more protein

1-2.2g/kg of body weight to preserve muscle mass

(Morton et al, 2018)

3-  Do progressive Strength Training Programme

Combine with High Intensity Interval Training as a winning combination.

Group workouts to music enhance consistency, motivation & produce better results.

(Westcott, 2012; Carron et al., 1996)

.

4- Sleep 7-9 hours

Lack of sleep impairs fat loss & increases cravings.

(Spiegel et al., 2004)

.

5-   Manage stress

Chronic stress = more cortisol = more dangerous visceral fat.

(Epel et al, 2000)

.

6-  Track your progress beyond the scales

·       Inches

·       Clothes

·       Photographs

·       Strength

·       Energy levels

FINAL THOUGHTS & TIPS:

Your Fat Loss Blueprint is a powerful step forward. Having a plan is only half the journey.

Now it’s time to take action, stay committed & bring your vision to life.

Here’s my final thoughts & tips on how to maximise your results & stay motivated throughout the process.

1.     Set a timeframe

2.     Mindset matters; surround yourself with motivating support, progress not perfection, shift your identity & thoughts…

3.     Plan, prepare & organize; get your workouts in your diary, do meal prep & shop. Decide how you are going to measure your progress either daily or weekly & set up ways to track that work for you.

4.     Write down all the resources you will need to make it happen.

Last Tip- Own It! You don’t need to be perfect – just present, prepared & persistent.

Tracy x