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Top Nutrition Tips


Make your mind up - Just be determined and make your mind up to cut down on that extra fat to have a lean tummy not just to look good but to have a healthier life.


Say no to sugar - Beware of how much sugar you take in. When provided with sugar your body starts storing your fat reserves and draws its energy from it. You may be taking in a lot of sugar in disguise. Carefully read labels of foods that you consume and discard which have fructose, glucose, sucrose or anything which ends with 'tol' or 'ose'.

Read the ingredients - Read the ingredients of the food before you buy it. Their first 4-6 ingredients are of considerable quantity and if salt or sugar is included among first 6 quantities then avoid using them.


Switch to natural foods - Curb your consumption of processed, packed or frozen foods. These contain large quantities of saturated fats which add to your belly fat and salts which dehydrate you. Fruits naturally contain moderate amounts of salt and sugars. Eat natural foods like fresh fruits. Many fruits like grapes, apples and oranges are best for your health.


Organic foods - Switch to organic vegetables, fruits, meat and dairy products. Non-organic foods do not fill you up and leave you hungry. These organic foods might cost you more but they provide more nutrients and are worth spending money on.


Stress - When you are stressed, your body releases cortisal the stress hormone which then resides in your belly. Eliminate stress from your life. Take a break from work and spend time with people whom you're comfortable with where possible.


Exercise - Having a good diet without a proper workout won't help you. Remember your lean muscles will help you burn that fat in your belly. You don't have to do excessive exercise but cardio interval and resistance training do help a lot. Exercise for 20-30 minutes for 2-3 days every week is a basic guideline.


Be careful about what you drink - Did you know that a single can of soft drink contains 10-12 spoonfuls of sugar? Many juices and alcohols contain a lot of sugar which provide you with lots of calories without filling you up. Drink up to 2 liters of water a day. Avoid caffeinated drinks as this dehydrates you.


Skipping meals - Never skip a meal especially your breakfast. When you skip a meal you starve yourself and make yourself hungrier. This way you eat more and if you skip a breakfast you eat more at the end of the day. Hence skipping is not just futile but detrimental. Eat enough so that you are able to burn not only what you've eaten but your excess belly fat too.


Good fats - Not all fats are bad for your health. Include olive oil, fish oils, nuts, seeds and coconut oils in your diet. Eat foods rich in omega 3 and 6. These help in reduction of heart diseases and your cholesterol level.


Importance of being hydrated - Dehydration affects mental and physical performance, so get used to an isotonic sports drink. This provides water and energy in the form of vital carbohydrate and contains sodium, which helps prevent cramping.

Importance of fuelling for body properly - Off to the gym after work? Stop and think when you last had something to eat. To get more from your session, you must top up your fuel level at about 4pm - go for bananas, oatcakes, cereal bars, dried fruit or an extra sandwich bought at lunchtime. Make sure you are well hydrated, too - a sports drink will help you maintain your physical and mental performance throughout the whole session.

If you struggle to eat first thing but like to fit in a workout before work, have a banana or a piece of toast and some fluid - tea, coffee, water, a sports drink - before you go out. Straight after the session buy a sandwich, roll or filled pita to munch on. Chicken, tuna and egg fillings are good choices, but avoid mayo. The bread will provide carbs for refuelling and the filling will give you valuable protein to replenish those muscles.

Alcohol - Your body has a set number of calories necessary that must be consumed to maintain your weight. This need is based on your height, weight, age, gender, and activity level. When you consume more calories than your body needs, you will gain weight. Alcohol provides many calories in a small volume and can end up being a source of unwanted extra calories and weight gain. It a can lead up to a 20% increase in calories consumed before the meal. These additional calories can very easily contribute to weight gain over a short amount of time.

Studies have shown that in the short term, alcohol stimulates food intake and can also increase subjective feelings of hunger. The outcome is the same; people consume more food when they have consumed alcohol.


Regulating your calorie consumption is the key to successful weight loss and maintenance - Alcohol is not considered a necessary component in a healthy diet. Instead, it provides a lot of calories and negatively impacts many aspects of your health. If you choose to consume alcohol, you will need to limit the quantity and frequency that you do so. You will also have to count the calories from alcohol in any diet plan. You can limit calories in your drink by choosing those with less alcohol and a limited amount of sweetened beverages. By choosing water or non-alcoholic options, you will save many calories.


Here are the calorie contents for some common alcoholic drinks:


Alcoholic Drink


Beer, litre, 12 oz.


Beer, regular, 12 oz.


Frozen daiquiri, 4 oz.


Gin, 1.5 oz.


Mai tai, 4 oz.


Margarita, 4 oz.


Rum, 1.5 oz.


Vodka, 1.5 oz.


Whiskey, 1.5 oz.


Wine spritzer, 4 oz.


Wine, dessert, sweet, 4 oz.



Workouts supplied by Alex Carrod Personal Trainer David Lloyd Cambridge.


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