Dietitian, 28, shares the six meals you must eat daily to shed fat

Speak to many women with body weight issues and they’ll say that one of their main aims is to lose fat.

And while you might expect a specific fat-loss plan to be quite restrictive, one dietitian is out to prove that to lose inches from your waist, hips or bum, in fact you need to eat plenty.

Leanne Ward, 28, from Brisbane, recently detailed the six meals she eats daily to ‘shred’.

Whether you have an impending bikini holiday coming up or just need to shake a few kilograms, here is the diet plan you need to try.

Dietitian Leanne Ward (pictured), from Brisbane, recently shared the six meals she swears by for fat loss 

According to Leanne (pictured), the first thing to do to lose fat is eat clean, but plenty of foo

You also need to mix up your meal plan every couple of days as variety is key for losing weight

According to Leanne (pictured), the first thing to do to lose fat is eat clean, but plenty of food. You also need to mix up your meal plan every couple of days as variety is key for losing weight

According to Leanne, the first thing to do to lose fat is eat clean, but plenty of food. You also need to mix up your meal plan diary every couple of days:

‘Variety is key when it comes to fat loss,’ Leanne posted on her Instagram page. 

‘The body is incredibly smart and will soon adapt to any routine, so shake it up.’ 

The dietitian recommends incorporating plenty of ‘rainbow’ foods into your daily fat loss plan, and following an 80/20 approach – whereby you eat healthily 80 per cent of the time and whatever you want the other 20 per cent.

Leanne (pictured) swears by things like avocado on sourdough with tomatoes and feta, vegetable curry with salad and cous cous and plenty of water to lose inches from your waist

Leanne (pictured) swears by things like avocado on sourdough with tomatoes and feta, vegetable curry with salad and cous cous and plenty of water to lose inches from your waist

The dietitian has shared a day on her plate previously (pictured), which can include more than you might think

The dietitian has shared a day on her plate previously (pictured), which can include more than you might think

Leanne Ward’s day on a plate for fat loss 

MEAL ONE: Smashed avocado on sourdough with chopped tomato, crumbled feta and a squeeze of lemon. A cup of green tea.

MEAL TWO: High protein Greek yoghurt with two tablespoons of granola and a coffee.

MEAL THREE: Salad with tinned tuna, olives, cheese, lettuce, carrot and tomato. Black tea without milk or sugar.

MEAL FOUR: Banana and 12 tamari almonds.

MEAL FIVE: Salad with cous cous and vegetable curry with chickpeas.

MEAL SIX: Fresh strawberries.

‘A typical first meal for me might be smashed avocado on sourdough with chopped tomato, crumbled feta and a squeeze of lemon,’ she explained – saying that she’ll add a cup of green tea.

‘My second meal is high protein Greek yoghurt with two tablespoons of granola and a coffee.’

Leanne’s third meal of the day will occur around midday, and is typically a ‘salad with tinned tuna, olives, cheese, lettuce, carrot and tomato’. 

She’ll have a black tea without milk or sugar alongside this.

‘Meal four is a banana and 12 tamari almonds.’  

In the evening, Leanne said she’ll typically eat another salad, but will bulk it out with ‘cous cous and vegetable curry with chickpeas’.

‘My sixth meal is fresh strawberries and I sip constantly on fruit-infused water throughout the day,’ she added.

When it comes to exercise, Leanne (pictured) said: 'I'm 6ft tall and train weights four times a week and two cardio days a week (netball, HIIT and/or fasted cardio)'

She is six foot tall and therefore said she needs to stay active and eat plenty

When it comes to exercise, Leanne (pictured) said: ‘I’m 6ft tall and train weights four times a week and two cardio days a week (netball, HIIT and/or fasted cardio)’

'I encourage women to think of health and fitness like an investment in their health - an investment in their future,' the dietitian explained (pictured before and now)

‘I encourage women to think of health and fitness like an investment in their health – an investment in their future,’ the dietitian explained (pictured before and now)

Leanne Ward’s tips for a truly healthy life 

1. Meal prep. Leanne says it’s a ‘game changer’ and even if you just prep a few meals then you’ll still have a few healthy meals in your week.

2. Practise gratitude. She says that if you are thankful for what you have every day, you’ll realise that this is enough.

3. Tell other people your goals. This helps to keep you accountable and helps to pull you up when you fall down.

4. Find one approach that works for you and stick to it. Don’t be tempted by the latest fad diets and workouts.

5. Eat colourful vegetables wherever possible. Leanne says you should try and incorporate them into every meal if possible – and they should make up 1/2 of your plate. 

6. Give yourself a break. According to Leanne, eating a brownie or a tub of ice cream won’t make you fat, just as eating a salad won’t make you healthy. Practise eating wholesome foods and moving your body regularly. Then there’s plenty of room for cake, wine and cheese occasionally. 

When it comes to Leanne’s exercise approach to shedding fat, in the past she has spoken about what she does to stay in shape.  

‘I’m 6ft tall and train weights four times a week and two cardio days a week (netball, HIIT and/or fasted cardio,’ Leanne told FEMAIL.

‘I currently weigh 72 kilograms which is healthy for my height.’

Explaining why she thinks others should make time for their health and fitness, she said:       

‘We all live such busy fast-paced lives that we never find the time to do anything.

‘Most of us get to the end of every day completely exhausted, order takeaway and pass out on the couch.

‘I encourage women to think of health and fitness like an investment in their health – an investment in their future. If you’re sick, you’ll make time to schedule an appointment with the doctor. Think of health and fitness this way too.

‘Schedule your workout into your diary like an important work meeting you wouldn’t miss and schedule some time on Sunday to meal prep as it’ll save you so much time during the week and minimise the need to eat out.’

To read more from Leanne Ward, you can visit her website here. You can also follow her on Instagram here.   



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