Let’s face it, many of us accumulated a few pounds during the blockade.
Whether because the cookie tin is a little easier to reach while working from home or because we now have more time to cook our favorite dishes, the waistlines are expanding.
But if you want to lose weight without giving up your favorite foods – or anything like that – Graeme Tomlinson can help you.
The man known to his hundreds of thousands of social media followers as The Fitness Chef has come up with a foolproof plan to make consuming fewer calories a breeze (sorry for the pun).
It turns out with a few simple changes that you will barely notice – yes you can.
Fitness expert Graeme insists that swapping some foods for nearly identical ones can make a big difference.
The 32-year-old from Aberdeen said: “The point of consuming food is to stay alive. The point of controlling our food intake is to manage our body and overall health.
“The point of consuming calories is to reduce body fat through our composition. But a constant of all that is above is our enjoyment of the food we eat.”
But Graeme doesn’t want people to give up on their favorite foods, just be aware of how many calories they need – and they are eating.
Explain that the only way to lose weight is through a calorie deficit: consume fewer calories than you use.
And it doesn’t matter where you get those calories from.
But there are a few ways you can still have all the taste AND reduce the number of calories you are consuming.
For example, switching two 108-calorie slices of bacon to two bacon medallions for only 45 calories will save you 63 calories.
Can’t give up on your spag bol? If you use 5% minced beef fat at 262 calories instead of whole fat at 503 calories, you will save 262 calories.
Do you like a good steak? Just switch from 510-calorie sirloin to fillet for just 312.
If you are a cheese addict, simply swap normal 210 calorie cheddar for the light version for only 145 calories.
You can even save on your tea by simply changing the milk you use.
Full fat is 198 calories while partially skimmed, which tastes almost equal to just 150.
And you can cut calories in your coffee simply by removing milk, reducing a cup of 50 calories to just five in the morning.
If you love a bit of fizz in your life, switch the 163-calorie fatty coke to the coke diet, which doesn’t have it, or the normal 63-calorie Fanta diet to just 10.
It’s summer, so we all enjoy a drink in the sun, but if you switch from a 125-calorie bottle of Becks to Becks Premium Light, you will save 61 calories.
In the meantime, replacing your tonic with the slim version of your G&T will save you another 60 calories.
And all this adds up – by making these simple changes you can reduce your calorie consumption from 4,295 to just 1,782 – a reduction of 2,513 calories.
Graeme, who has now written her cookbook, said: “When an individual embarks on body fat loss, each of the above is important.
“You have to enjoy your energy consumption, be aware of your energy intake in relation to your energy production and constantly make sure that you are in a state of calorie deficit.
“To ensure progress, you may need to change and adapt your eating habits.
“But instead of completely radicalizing the diet, adherence to change may be more likely if subtle changes are made over time.
“Losing fat is not easy.
“It requires a change of habits. But if an individual recognizes opportunities to make small changes that reap beautiful long-term rewards, it seems short-sighted not to take them.
- To follow Graeme on Instagram, click here.
- To visit his website, click here.