{"id":1701,"date":"2014-06-05T11:27:05","date_gmt":"2014-06-05T11:27:05","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=1701"},"modified":"2015-01-06T15:33:09","modified_gmt":"2015-01-06T15:33:09","slug":"how-to-lose-weight","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/nutrition\/how-to-lose-weight\/","title":{"rendered":"How to lose weight"},"content":{"rendered":"

Losing Weight Fast!<\/h1>\n

Ignore that heading, I just put it there for SEO purposes and to grab your attention. Sorry. You need a general healthy lifestyle, not a quick fix. \u00a0Having said that…<\/p>\n

Here’s my top tips:<\/p>\n

1. Ignore all the juice, herbalife diets etc. \u00a0They are overpriced and lots of the products are really low quality<\/p>\n

2. Stop eating sugar, deep fried food and take-aways\u00a0<\/strong>(especially those with lots of cheese and\/or sauce). Stop over-complicating things and looking into the pros and cons of eating fruit and jacket potatoes. 90% of people just need to cut out the pure shyte that they eat. \u00a0This is very difficult I know (I love a hob nob or two), but should be the main focus of any attempts to lose weight and body fat<\/p>\n

3. If that doesn’t work – cut down on refined, white carbs, such as white bread and rice<\/p>\n

4. If that doesn’t work – reduce portion sizes<\/p>\n

5. Drink plenty of water and green tea<\/p>\n

6. Only buy good foods at the supermarket, this is where healthy eating begins<\/p>\n

7. If you eat a lot in the evening, try and get some kind of hobby that will get you outside or keep your mind (and preferably body) active in the evenings. \u00a0Classic fat gain occurs due to sitting on the sofa, a bit depressed, scoffing your face out of boredom<\/p>\n

8. Eat loads of fresh veg’, organic meat, wild fish. Make an effort to prepare your meals for work and for the evening (a ball-ache I know). \u00a0Have a comprehensive breakfast, lunch and dinner – with protein, good fats, and some high quality “low GI” carbohydrates<\/p>\n

9. Mindful Eating.\u00a0<\/strong>Try not to eat for the sake of it, or eat whilst your mind is on something else. \u00a0If you’re religious, say Grace, if not, just spend a few moments to appreciate where the food came from, the man-hours and effort put in to get it to you and your plate. \u00a0Pause and take a good sniff too (if it smells nice), and then eat your food slowly.
\nDon’t eat mindlessly whilst watching TV<\/span>
\nMore info here<\/a>.<\/p>\n

You should also do exercise whilst you are losing weight; to ensure that you don’t lose muscle and experience a lower metabolic rate as a result<\/p>\n

If you hate exercise, fear not, doing “1 set training” has been shown in several studies to be as effective as longer sessions; especially in people who are unfit or untrained to begin with – study<\/a><\/p>\n

So you could probably get away with doing 10 minutes, 2 or 3 times a week if your diet is bob-on.<\/p>\n

\"Diet<\/a>
I know nothing, diet and exercise at your own risk<\/figcaption><\/figure>\n

I’d recommend buying some strength bands<\/a> and doing a 10 minute routine.
\nThis website<\/a> is a good resource. \u00a0Remember to do each repetition slowly, 3 seconds up, 3 seconds down, and keep your back stable (no rocking and swaying as you do bicep curls for example). It may even be worth hiring a personal trainer for an hour or 2 just to get you into the swing of things (not literally)<\/p>\n

If you do want to get into exercise, I’d recommend going somewhere as ‘non-commercial’ as possible. \u00a0A small class (or gym), near where you live, with lots of social interaction will get you going back every week. As opposed to a commercial gym full of meatheads and posers that might not give you the time of day.<\/p>\n

 <\/p>\n

A final note on juice and low carb diets that people should be aware of:<\/p>\n

For every 1 gram of muscle-carbohydrate (glycogen) your body stores, you hold 3 grams of water.
\nLow carb diets are therefore very effective at producing short term weight loss, because as you restrict carbs, you will start to lose “water weight”.
\nYou will of course, but all this weight back on as soon as you start eating carbs again.<\/p>\n

Here’s <\/a>a more thorough look at the problem<\/p>\n","protected":false},"excerpt":{"rendered":"

Losing Weight Fast! Ignore that heading, I just put it there for SEO purposes and to grab your attention. Sorry. You need a general healthy lifestyle, not a quick fix. \u00a0Having said that… Here’s my top tips: 1. Ignore all the juice, herbalife diets etc. \u00a0They are overpriced and lots of the products are really […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":412,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-1701","page","type-page","status-publish","hentry"],"yoast_head":"\nHow to lose weight - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/nutrition\/how-to-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to lose weight - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Losing Weight Fast! Ignore that heading, I just put it there for SEO purposes and to grab your attention. Sorry. You need a general healthy lifestyle, not a quick fix. \u00a0Having said that… Here’s my top tips: 1. Ignore all the juice, herbalife diets etc. \u00a0They are overpriced and lots of the products are really […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/nutrition\/how-to-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2015-01-06T15:33:09+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jonsnow.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to lose weight - Fitness & MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/nutrition\/how-to-lose-weight\/","og_locale":"en_GB","og_type":"article","og_title":"How to lose weight - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"Losing Weight Fast! 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