By Liam Thompson

Here are 7 easy to use tips for beginners for losing body fat quickly and effectively. If you are new to losing fat give these tips a go and you should start seeing the results really quickly.

Always eat foods that are hight in fibre and low in sugar. Try and stick to whole foods such as lean protein. Good choices lean meats like beef as well as fish turkey and chicken). Eat plenty of fruit and vegetables from as many different sources as possible such as oranges, apples, strawberries, blueberries, raspberries, spinach, broccoli, peppers, carrots. There are literally loads to chose from and eat organic foods where possible. Also try and get your healthy fats from unsalted nuts such as almonds, cashews, pecans,walnuts and brazil nuts.

The foods that you eat should contain a large nutrient to calorie ratio. Basically this mean lower calories and more nutrients. You can achieve this by making some small changes eating an orange instead of drinking orange juice (which is basically concentrated sugar an should be avoided if you want to lose weight) or replacing starchy carbs (like potato and rice) with green vegetables, and snacking on nuts instead of crisps and other savoury snacks.

Most weight loss experts also recommend eating six small meals every day rather than the normal 3 large meals that most people tend to eat. If you plan your day out this should put you well on your way to achieving this. Always eat breakfast no longer than 30 minutes after waking up, and then after that try and eat something around every 3-4 hours until bedtime.

An average 6 meal per day plan might look something like this

Breakfast, a small mid morning snack, lunch, a small mid afternoon snack, a nutritious dinner, and maybe even a small snack in the evening before you go to bed.

Smaller, more frequent meals help you use all nutrients better, retain more vitamins, and stabilise your blood sugar levels. Controlling your blood sugar and insulin levels is vital to keeping you from being hungry and tired and is one of the most important things you can do to lose weight.

Avoid where possible overeating or combining sugar and fat in the same meal. One easy way to improve your health and lose more body fat is to stop eating from fast food outlets and stop drinking fizzy drinks like cola. It’s also extremely important to control portion sizes, especially when you are eating out, which takes me nicely on to the next point.

When eating out, avoid too much sugar, fat, or big portion sizes. Meals in restaurants are usually to big to eat in one go and can often contain enough calories for two people. Try and under stand the downside of eating out and tray and stick to the rules in point 1 as often as you can. (healthy, high in fibre and low in sugar whole foods such as lean protein, mixed vegetables, fruit, nuts and seeds)

Try and stop consuming processed carbohydrates like ready meals or anything that comes pre made. Usually, this includes carbohydrates from a bag or a box that have an long expiry date or microwave meals. Processed carbohydrates usually provide way to many calories and excess sugar in your diet. This can increase and decrease blood sugar levels, leaving you tired, lethargic and looking for your next fix of sugar.

Liam Thompson is one of Manchester’s leading Health and Fitness experts specialising in helping people to lose weight quickly and effectively. Check in on Manchester Personal Trainer and Manchester Weight Loss Bootcamp for more information on personal training and weight loss in the Manchester area.