An Australian dietitian has shared her practical tips and strategies to assist those wanting to lose weight and burn fat.
Leanne Ward, 31, shared the information in a YouTube video and said weight loss can be achieved when healthy, sustainable habits are maintained over time.
‘When we work hard and lose weight, the last thing we want is to regain it again, so our habits need to be sustainable,’ Leanne said.
She shared the four things you need to think about, as well as the healthy foods that will fill you up for longer.
Leanne Ward (pictured), shared her practical tips and strategies to assist those wanting to lose weight and burn fat
The Brisbane expert (pictured) said staying in a calorie deficit is key to losing fat, which doesn’t need to involve counting calories or tracking food, but simply means consuming less food
1. Stay in a calorie deficit
The Brisbane expert said staying in a calorie deficit is the key to losing fat, which doesn’t need to involve counting calories or tracking food, but simply requires consuming less food than you work off in a day.
According to Healthline, a calorie deficit occurs when an individual burns more calories than they are consuming in order to lose weight or fat.
As an example, Leanne said staying in a calorie deficit can be achieved simply by eating less of a certain type of food each day.
She recommends ‘crowding’ your plate with plenty of leafy green vegetables and complex carbohydrates, rather than quick-release carbs that can contribute to weight gain.
According to Healthline, a calorie deficit occurs when an individual burns more calories than they are consuming in order to lose weight or fat
2. Don’t change everything all at once
Leanne said when wanting to lose weight a lot of people change too much of their lifestyle too fast, which can result in a loss of motivation to continue new habits.
The 31-year-old recommends changing your behaviour slowly over time by giving yourself six or 12 months rather than six or 12 weeks.
By achieving small, sustainable changes, you will be able to enjoy the journey towards your weight loss goals.
‘If we have to cut out all of our favourite foods to lose as much weight as possible as quickly as possible, it’s not enjoyable, not fun and I guarantee you will put the weight back on,’ Leanne said.
‘Sustainability is key.’
Leanne said when wanting to lose weight a lot of people change too much of their lifestyle too fast, which often result in a loss of motivation to continue the new habits
3. Consume small amounts of healthy foods daily
While it’s essential to eat healthy foods daily in order to shred fat, Leanne said too much of the same type of food, such as healthy fats or carbohydrates, can prevent weight loss.
‘If you’re eating healthy and not getting results, you’re likely eating over your calorie needs,’ Leanne said.
Healthy foods that are calorie dense include avocado, nuts and seeds, granola and coconut as well as olive oil.
While these are good, you still need to keep an eye on your portion size.
While it’s essential to eat healthy foods daily in order to shred fat, Leanne said too much of the same type of food, such as healthy fats or carbohydrates, can prevent weight loss
4. Consume the recommended amount of each food group
Leanne said the basic information everyone should know when losing weight is to consume the recommended amount of each food group.
The amount of daily protein consumed should be roughly the size of your palm, while the amount of healthy fats should be the size of your thumb.
An adult should also consume a minimum of five serves of vegetables and two serves of fruit each day.
Leanne said while on your weight loss journey, foods you enjoy shouldn’t be removed from your diet completely – such as chocolate.
Instead, you should allow yourself just one or two of these and in a small amount each day.