fat loss – The 10 Minute Body

YOUR 7 BEST FAT SOURCES

Fats.... lovely fats. Including good fats in your diet is so important for your body to function properly. It also helps your body get rid of bad fats. I made a simple list of my favourite sources of good fats -- make sure to include some in your everyday diet.

Oily fish (salmon, mackerel... great for your brain)
Extra virgin olive oil
Nuts (not peanuts, nuts like walnuts, cashews, pistachios, almonds or hazelnuts)
Seeds
AVOCADO (the best possible types of fats found in nature... Eat your guacamole)
Nut butters
Eggs (the yolk is super nutritious and the egg white provides loads of protein)

There you have it! Do you think there's anything missing from this list? Just comment below. You can also add yourself to my team's Facebook group for all fat loss nutrition and exercise related support xx

5 SIMPLE NUTRITION RULES (for better health and fat loss)

erika

I'll make it as simple as possible, because it's not supposed to be complicated. Nutrition is a topic which often gets people confused - there's so much contradicting information out there, and advertisers are shoving all sorts of bullshit (on top of the good information) your way constantly. No, you don't need the latest fat loss pills, superfoods, supplements or bullshit shakes they make you believe are good for you (often quite the opposite, actually). So how are you supposed to know how to eat to be healthier and to aid fat loss as well as you can? I want to make things clear and straightforward, so here's a list of the things that'll guarantee you'll get better fat loss results from training, as well as nourish your body optimally. No starvation, no restrictions, no fad dieting. Ever.

Minimum 2.5 litres of water daily (plus tea/coffee on top if you like)
Protein with every meal
Vegetables (or fruit/berries) with every meal
Healthy fats every day (avocado/oily fish/nuts/extra virgin olive oil...)
REAL food 80% of the time (you'll recognise real food by checking out the ingredient label in the supermarket. If there's a single ingredient in it, it's real food.)

Dedicate the next 2 weeks to following these principles. You'll notice just how easy it is to lead a healthier lifestyle. Note, that I'm saying REAL food 'just' 80% of the time?! That's right, you can have #naughtyfood freely, as long as it's not the basis for your diet. It means being able to eat chocolate and drink beer, guilt free, WHILST losing body fat.

[[More about the Freedom Diet here]]

/Erika

BEST PROTEIN SOURCES for meat eaters and vegetarians

erika

Protein helps you stay fuller for longer - it is the macronutrient with the highest satiety factor (over carbohydrates or fats). Protein also, very importantly, helps build and maintain lean muscle mass in your body, which is super important in keeping your metabolism high throughout your life, and helps in building and maintaining a lean body that burns fat effectively.

To oversimplify, if you are currently inactive, make sure you get an absolute minimum of one gram of protein per every kilogram of bodyweight, every day. So if you weigh 80 kg, you should aim to get at least 80 grams of protein daily. You can track your protein intake easily with an app like MyFitnessPal (by going to the nutrition section in your food diary).

Here's a simple list of the best protein sources:

Poultry (chicken, turkey...)
Red meat (beef, pork, lamb...)
Seafood (tuna, salmon, mackerel, prawns, scallops...)
Eggs
Dairy (yoghurt, cottage cheese, fromage frais, milk, cheese...)
Whey protein powder (not necessary, but great if you struggle to get enough protein in)

And if you're a vegetarian, here are the best foods to help with your daily protein intake:

Beans (kidney, chickpeas/hummus, haricot...)
Legumes (lentils, peas, peanut butter...)
Nuts (walnuts, hazelnuts, almonds, cashews...)
Seeds (sunflower, flax, pumpkin, hemp...)
Milk alternatives (almond/cashew/hazelnut/soya/rice drinks etc. ...)
Soy/tofu
Whole grains (brown rice, quinoa, oats, bread...)
Veggies (peas, broccoli, spinach, kale etc. ...)
Protein powder (hemp protein/pea protein/rice protein etc. ...)

For optimal health and best results from any training you do, try to include a source of protein with every meal you have.

Good luck, and make sure to join The 10 Minute Body team on Facebook where you can ask nutrition and exercise related questions.

/Erika

5 tips for a healthier life

erika

Hiya,

I just sat down to wait for dinner to cook and decided to write this

I totally live by 'the 10 minute body' stuff as I can't be bothered to waste my time in the kitchen (despite the fact that I love cooking) or doing 2-hour-long workouts

So I've just done a 10 minute prep, it's my first time ever making MAKARONILAATIKKO in the oven, which is a Finnish dish that nearly everyone loves.

Directly translated it's macaroni casserole, and I filmed making it so you can see how to make it yourself on my YouTube channel later (you'll get a notification when I've uploaded it if you've subscribed... Unless I have majestically fucked it up and it turns out shit :D)

Today I wanted to remind you of 5 things that I know majorly helps you be healthier... Check 'em out and make sure to incorporate them into your lifestyle before this summer.

[Make sure to also start the summer challenge {if you haven't yet} to give you a bit more structure with food and at-home exercise]

1. Drink a lot of water. 2 litres a day is your absolute minimum.
2. Increase your NEAT (non-exercise activity thermogenesis). This is ANY activity throughout the day that's not classed as exercise. What can you do to be a little bit more active tomorrow? Make sure to at least feel your core muscles activate when you're sitting down and standing up.
3. Focus on positive things, and stop negative self-talk. I hate fad dieting with a passion, because they destroy people's self esteems and just make most fatter in the long run. Stop punishing yourself and denying the foods you love eating. Doing it the freedom diet way makes eating anything possible, you just have to be within your personal calorie limits. Listen to this inspiring TED talk I also shared on Facebook.
4. Eat many different (natural) colours. Mixing different coloured veg in your diet makes your body get more vitamins and minerals. Ditch the vitamin tablets, get your nutrition from real food.
5. Make sure you know what it feels like to be hungry. I've spoken to so many overweight people who don't remember the last time they were hungry. Just plan your meals ahead of time so you know what you're having when you get hungry to avoid resorting to junk you don't need. Listening to your body is a key factor in learning what makes you feel good. Eat when you're hungry, stop when you're satisfied. There's an increasing amount of scientific evidence to suggest that letting yourself get hungry results in improvements in blood pressure and cholesterol levels, and also in better insulin sensitivity.

My food's nearly ready..... I'm excited to see if it's anything like the stuff I used to love at school!

Take action to be healthier TODAY.

Talk soon,
Erika

I’ll do your personalised fat loss calculations!

erika

Fill in the form underneath the video and I'll do your personalised calculations for you free of charge

(please allow me a few days to get back to you)

https://www.youtube.com/watch?v=MVUd--X7X4w

Fill in and submit this form if you want to finally reach your dream weight... without dieting [contact-form subject='PERSONALISED CALCULATIONS'][contact-field label='Name' type='name' required='1'/][contact-field label='Email' type='email' required='1'/][contact-field label='Age' type='text' required='1'/][contact-field label='Height' type='text' required='1'/][contact-field label='Weight ' type='text' required='1'/][contact-field label='Briefly describe the exercise do you do on a regular week:' type='textarea' required='1'/][/contact-form]