Posted on June 22, 2013 by Jenny Cromack

So you’re eating clean and your training hard but the weight doesn’t seem to be dropping as quick as it should, make these simple changes to smash those calories.

1. Eat good fats- eggs, walnuts, fish, avocadoes etc.
2. Shift to a high protein diet and remove processed carbohydrates like bread and pasta.
3. Do interval training instead of steady state cardio- 30s sprints at max intensity followed by 3 minute recoveries (4-8 sets)
4. Turn off the TV- eating while watching TV has been shown to lead people to take in an extra 40% more calories. Sit at the table and pay attention to what your consuming
5. Never skip breakfast- opt for a high protein breakfast, meat and nuts or clean carbohydrates such as plain porridge oats.
6. Cut the alcohol down- there are 7kcal in every gram
7. Get good quality sleep for longer- as a minimum you should be sleeping 6.5 hours a night, if your waking up or struggling to get to sleep your effecting your body’s ability
8. Train daily- you don’t have to goto the gym every day doing intense intervals and heavy weight training, structure your program so that your working on different elements, keep it varied and the weight will drop off.
9.  Cook your meals from scratch- yes it takes a little longer but you know whats in it then, buying ready meals is a recipe for weight gain.

10. STOP MAKING EXCUSES TO YOURSELF