With so many conflicting reports on the best ways to lose weight, it can be hard to separate the real from the fake news.
Fitness mega-influencer Madalin Giorgetta and master trainer Jenna Davies shared a YouTube video detailing their expert tips for fat loss to focus your mind just in time for summer.
From carb backloading and mindful eating to stepping off the scales completely, FEMAIL rounded up their best advice – including measuring portions with your fist.
Fitness mega-influencer Madalin Giorgetta (pictured) shared a video to her YouTube channel detailing expert tips for fat loss
MEASURE PORTIONS BASED ON YOUR FIST
According to Ms Davies, your stomach is the size of two fists.
And instead of weighing food, she advised using your hands to measure correct portions sizes.
‘Your full hand covers lean meat like chicken breasts, and the palm of your hand is for red meats and red proteins.
‘Grains and other carbohydrates are one fist, and for vegetables your two fists or I like to say, as much as you want,’ she said.
REDUCE REST PERIOD TO KEEP YOUR HEART RATE UP
‘If you’re training doing 12 squats and resting for 45 seconds, you’re not going to be able to fully recover if you’re working at a load that challenges you enough,’ Ms Davies said.
Repeating squat sets with shorter resting breaks between each will help with fat burning because your heart rate is maintained at a high level.
Repeating squat sets with shorter resting breaks between each will help with fat burning because your heart rate is maintained at a high level
FIND SOMETHING THAT MOTIVATES YOU
While exercising, Ms Giorgetta suggested listening to an audiobook to keep you focused.
The Instagram sensation listens to motivational speakers like Tony Robbins during workouts.
This keto inspired diet involves no carbohydrates during the day and then eating your required allowance at night.
‘Your first three meals will be protein and fat, and your last two focused on protein and carbohydrates,’ Ms Davies said.
‘Physiological benefits include reduced cortisol which is hormone responsible for stress.’
Master trainer and nutrition coach Jenna Davies (pictured) appeared alongside Ms Giorgetta
INCREASE YOUR NEAT LEVELS
NEAT (non-exercise activity thermogenesis) is the energy expended on everything we do other than sleeping, eating or sports-like exercise.
It includes walking to work, typing, performing household chores and fidgeting.
‘If you work in a corporate environment, make the effort to get up from your desk a little more by sending documents to a printer further away or going to speak to someone in a different department rather than sending an email,’ Ms Davies advised.
GET AN ACCOUNTABILITY BUDDY
The girls suggested getting a like-minded friend involved in your fitness journey.
‘If your closest friends don’t understand your why, they’re not going to get it as much as someone on the same page as you.’
The girls suggested getting a like-minded friend involved in your fitness journey
STEP AWAY FROM THE SCALES
‘Sometimes the scales can be your worst enemy – my scales have only gone up since I started my weight loss journey three years ago,’ Ms Giorgetta said.
‘I’ve gone from 52 kilos to 56 and back to 52 again,’ she said, adding that taking progress pictures along the way has been a hugely important part of her transformation.
Ms Davies said it’s also crucial to understand your body composition.
‘You can change your body fat percentage and muscle mass without the scales shifting – you know how you feel in your clothes and how you look in the mirror, so pay less attention to the scales and more to how you feel.’
Taking progress pictures along the way has been a hugely important part of Ms Giorgetta’s transformation
PRACTICE MINDFUL EATING
‘Essentially, there are eight steps to digestion – most of us are taught that the first stage begins in the mouth.
‘But the first stage actually begins in your brain – it stimulates your salivary glands, making the food you’re eating more easily digestible.
‘If you graze all day, you often forget how much food you’ve eaten, but if you were to look that full day on a plate you might think twice about how much you’re consuming.’
‘If you graze all day, you often forget how much food you’ve eaten, but if you were to look that full day on a plate you might think twice about how much you’re consuming’ – Ms Giorgetta
INCREASE THE INTENSITY AND VOLUME OF YOUR TRAINING
‘When you’re training over a twelve week block, you should be changing volume and intensity of your training every four weeks.
‘This involves the amount of load lifted and the sets and reps you’re doing in the workout.
‘It’s tempting to pick up where you left off last week, but you should always be adding ten per cent to really push yourself,’ Ms Davies said.
ADD MORE GREENS TO YOUR DIET
‘When you’re reducing calories, it can be tough to look at your plate and see much less food than you’re used to,’ Ms Giorgetta said, which can lead to binging later in the day.
Ms Davies said it’s important to sate your hunger, and suggested snacking on water based greens like cucumbers.
‘Steam or blanch them and load your body with fibre – eating leafy greens is like giving your body an injection of vitamins.’