The truth about female fat loss
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The TRUTH About Female Fat Loss. Fill up on…. Dairy – Eggs & small amounts of plain organic live yoghurt and organic butter Organic Meat – Chicken, beef, turkey, lamb, venison and game meats – try to limit meat to an occasional small serving.

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The TRUTH About Female Fat Loss

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The truth about female fat loss

The TRUTH About Female Fat Loss


Fill up on

Fill up on…

Dairy – Eggs & small amounts of plain organic live yoghurt and organic butter

Organic Meat – Chicken, beef, turkey, lamb, venison and game meats – try to limit meat to an occasional small serving.

Fish – Haddock, Sardines, Salmon, Tuna, mackerel – try to eat 2-3 portions of oily fish each week, mackerel, salmon and sardines

Vegetables – All veggies, including potatoes (2 servings a week)

Fruits – Again, all fruits, three pieces a day. Use lemons

Diary Substitute - Rice, oat, sesame, almond and hazelnut milk

Nuts & seeds – All nuts, walnuts, Brazils, pecans, hazelnuts, almonds, pumpkin, sesame, sunflower NOT peanuts – all nuts and seeds choose plain, unsalted without any coating or flavourings.

Store Cupboard – sea salt, black pepper, cinnamon,

olive oil, flaxseed oil, coconut oil, walnut oil, garlic,

olives, herbs and spices.


Cut the c r a p

Cut the C.R.A.P

Caffeine

Refined Carbohydrates

Alcohol

Processed foods


Wheat

Wheat

  • Celiac & IBS

  • Inflammation

  • Bloating

  • Poor Digestion

  • Intestinal & digestive problems

  • Unbalanced hormones

Bread, biscuits, cakes, pies, pasta, noodles, couscous, crackers and breakfast cereals.

Also white rice.


Dairy

Dairy

  • Lactose Intolerance

  • IBS

  • Asthma

  • Eczema

  • Nasal congestion

  • Migraines

Milk, flavoured yoghurts, spreads and cheese – also eliminate soya milk as this is highly processed.


Caffeine

Caffeine

  • High Blood Pressure

  • Anxiety

  • Increases Cortisol

  • Palpitations

  • Links to Parkinson disease, some cancers and miscarriages

Coffee, Tea, Green Tea, Hot chocolate, squashes, fizzy drinks and decaffeinated drinks.


Sugar refined carbs

Sugar & Refined Carbs

  • Insulin Spikes

  • Weight Gain

  • Hormone Imbalance

  • Depression

  • Fluid retention

  • High Blood Pressure and CHD

Glucose, fructose, honey, maple syrup, corn syrup. Cakes, biscuits, sweets, chocolate, breakfast cereals, crispbreads, sauces, ketchup.


Processed foods

Processed Foods

  • Heart Disease

  • Diabetes

  • Obesity

  • Cancer

  • Over 3000 added chemicals recorded

Tinned, baked or pre packed, numbers or unpronounceable Burgers, sausages, hams, reformed meats, soya, veggie, vegan and meat substitute

If its going to last more than 3-5 days in the fridge then it is probably processed..


Alcohol even vodka

Alcohol (even vodka!)

  • Liver disease

  • Cancer

  • Hypertension

  • Pancreatitis

  • Weakens the immune system

  • Endocrine (hormone) system disruption

  • Its makes you FAT!


Drink this

Drink this

  • Water – 1 litre for every 20 kgs of body weight – NOT tap water

  • Green tea – 3 cups a day

  • Tulsi tea – great for lowering cortisol

  • Cinnamon tea


Sample day of liver detox

Sample day of Liver Detox

Breakfast Eggs Spinach Tomatoes sautéed in coconut oil Cinnamon tea

LunchChicken, Broccoli, Asparagus & red pepper stir fried in coconut oils with garlic & onions

Strawberries and Pumpkin Seeds

Cinnamon tea

DinnerSalmon with Cauliflower and Garlic Mash, Sugarsnaps

Supps2 x 100Mlgms Milk thistle 2 x 2 a day

Fish Oils 2 x 3 - DIM

Lots and Lots of Filtered

water


Sample day for thunder thighs estrogen dominant

Sample day for thunder thighsEstrogen Dominant

BreakfastBanana and cinnamon omelette with watercress & spinach Green tea

LunchChilli Prawns with rocket and avocado salad

DinnerSalmon Steak with cauliflower Mash, broccoli, and mange tout

Snacks Apple and 5 Brazil Nuts

SuppsDIM as per manufacturer instructions

Fish Oils 2 x 3

Add in Olive oil, coconut oil, Udos Oil, green tea, Lemon Juice & Vinegar


Sample day for belly fat high cortisol levels

Sample day for Belly FatHigh cortisol levels

Breakfast Veggie & Egg stir fry in coconut oil, red onion, peppers & cashew nuts

LunchMackerel salad with avocado chilli, lemon juice dressing - Mixed berries & Cinnamon

DinnerSteak and sweet potato chips with green veggies

SnacksChicken strips or 5/6 walnuts

SuppsFish Oils – Ashwaganda tiniture - Vit C

Add in Olive oil, Udos Oil, tulsi tea (after 2pm only), Lemon Juice & Vinegar


Sample day for love handles high insulin

Sample day for love handlesHigh Insulin

Breakfast Fish, green veggies and Nuts

Olive oil Cinnamon Tea

LunchVeggie Soup or Mixed pepper Salad Mixed berries with cinnamon

DinnerChicken Curry with Quinoa cooked with coconut oil

SnacksHummus and veggies

SuppsFish Oils 2 x 3 – Fenuplex 2 x 2

Add in Olive oil, Udos Oil, cinnamon tea, Lemon Juice & Vinegar


Some essentials for the store cupboard

Some essentials for the store cupboard


Zinc and magnesium

Zinc and Magnesium

  • Zinc responsible for growth and repair

  • Magnesium prevents sugar craving used in 100s of vital bodily functions

  • Both support immune function and metabolism vital for fat loss

    The food chain is now becoming depleted of these vital minerals

    Use citrate version, avoid the oxide version as these tend to be a poor quality


Workout like this

Workout like this

  • 4-6 times a week

  • No more than 45 mins max

  • Squat, press, pull, lift & twist

  • Mix it up

  • Go fast – add some HIIT


The truth about female fat loss

Press upsChest & triceps

SquatsLegs & Bum

Pull upsBack & Biceps

LungesLegs & Bum

Rows Back & Biceps

Chest pressChest & triceps

DeadliftsBack, Legs & Bum

Latpull downsBack & Biceps

PlanksAll Abs

Step upsLegs & Bum

Military press Shoulders


Get to bed by 10 30pm

Get to bed by 10.30pm

This is one of the main factors in fat loss

Give your hormones the best chance of fighting fat by getting a good nights sleep

I have seen clients drop body weight just by implementing this one simple rule


Reduce negative stress

Reduce Negative Stress

Relationships

Work

Toxic foods

Late nights

Alcohol

Caffeine


Then you ll be a babe

Then you’ll be a BABE

Beautiful

Adventurous

Body confident

Empowered woman


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