With so much information on the internet about weight loss,it is so difficult to differentiate fact from fiction. There a number of common weight loss myths that people may encounter.

HOW TO LOSE WEIGHT

You have to consume fewer calories than you burn on a daily basis. If you are trying to lose weight, but not muscle, then make sure to keep your protein intake high to preserve muscle mass.

#1 – FOLLOWING FAD DIETS

Dieting is a really popular method of weight loss.The Fad diet is about quick weight,which is unhealthy. Many fad diets claim they lead to you losing fat, but a lot of the weight you lose is actually water.

Many fad diets are extremely restricting in terms of the foods you can eat and can harm your health.

If you severely restrict your calories than your body will go into starvation mode, which will lead to your metabolism slowing down and this will make it more difficult for you to burn fat. This is not a healthy state for the body to be in.

#2 – SETTING UNREALISTIC GOALS

Some people want to lose weight quickly.They will set unrealistic goals which will lead to losing weight in an unhealthy way. There is a difference between just losing weight and sustainable weight loss.

‘Realistic goals’ does not mean making it easy for yourself, as this will not help in the long run either, but if you get the balance right then you will be able to make progress with your fitness.

#3 – NOT BEING WARY OF CHEAT MEALS

A cheat meal refers to eating foods that are not part of your diet plan, typically including junk food, which are high in calories. . Cheat meals are often seen as a reward for sticking to a diet plan for a sustained period of time.

#4 – TRYING TO LOSE WEIGHT FROM ONE BODY PART

When people lose weight it is about a particular body part that someone is unhappy with. They may want to lose weight from their stomach, legs or another specific body part.For example, if weight loss on your stomach is the aim of your training then you may think doing a lot of abdominal crunches is the way to go to lose belly fat and gain a flat, toned stomach.

ACHIEVING SUSTAINABLE WEIGHT LOSS

You must do this by training and eating a healthy, balanced diet. Try and make sure that you are approaching weight loss with a long-term focus, as this will lead to more sustainable weight loss.

Typically, pancakes tend to have a raising agent which makes them fluffy and thick, while crepes don’t, making them thin and flat.

INSTRUCTIONS

1.) Put all dry ingredients into a bowl and combine with a whisk.

2.) Fold in the wet ingredients.

3.) Set aside for 5-10 mins.

4.) Heat a non-stick pan on medium heat with some low-calorie oil spray. DO NOT be tempted to blast it on high to heat up the pan quicker, you want the opposite and for the pan to heat up in its own time. Once the pan feels hot, using a ladle pour a level spoon and spread to make a round shape.

5.) It will take just a minute to cook as the crepes are much thinner than a pancake. Flip over, cook on the other side and repeat until all the batter is used up.

Yields 2 servings.

One of the problems with sticking to a diet is time. Meal preparation is a time consuming process and it can be easy to fall off track when it come to eating healthily and consuming the right nutrients to support your training.

SNACKS TO HELP YOU MEET YOUR MACROS

Your diet should be based on main meals and you have to make sure there is a place for supplements so that you can meet your dietary goals.You can see the gym snacks below:

High Protein Snack Bars-It has an incredible 27g of protein per 85g bar these protein bars are the perfect snack if you are aiming to build muscle mass. These bars also pack in 24g of carbs, 15g of fibre and just 6.1g of fat, to support your training.

Nuts & Seeds – they are naturally high in protein, dietary fibre, essential fats, vitamins, minerals and antioxidants.

CHOCOLATE PROTEIN SNACKS

With these snacks you do not have to follow a diet plan.

THE BENEFITS OF SNACKING

These snacks can help you meet your macros on a daily basis.

INSTRUCTIONS

1.) You need to add 4 seed peanut butter to bowl and fold in casein and agave until well combined.

2.) Line a tray or silicone mold with cling film and press your mix into it. As thick or thin as you prefer, just bear in mind you will be cutting into small squares later.

3.) You should place in the freezer for a couple of hours or until solidified enough to slice.

4.) Melt dark chocolate in the microwave or over a glass bowl on boiling water, using a tiny bit of coconut oil if you want it to get a bit runnier.

5.) Coat all your square pieces in chocolate, placing on a tray lined with foil paper or grease-proof paper.

6.) You should sprinkle with nuts when you’re finished coating or sprinkle as you go along.

INSTRUCTIONS

1.)First off you should mix almond milk and cider vinegar in a bowl and set aside for 5 minutes, this makes the milk curdle and makes it act like a ‘buttermilk’.

2.)You need to mix dry ingredients in a bowl, mix in milk and vinegar mix, then fold in the remaining ingredients.

3.) If you find your mix is too dry (different gluten-free blends may act differently) just add more milk until you get a smoother consistency, like a thick batter which you can dollop onto the waffle machine.

4.)You’d better heat waffle machine as per instructions and make your waffles, without overloading the waffle machine with too much mix… or else you’ll have a mess!

INSTRUCTIONS

1.) In a bowl mix together VitaFiber and water and microwave for 30 seconds. Whisk and microwave for another 30 seconds. If you would prefer to do this on the hob, simply heat up the water and VitaFiber mix to a boil and keep whisking until the VitaFiber has dissolved and you’re left with a liquid only.

2.)You should fold in cashew butter first, don’t rush or throw in the remaining ingredients because it will affect the outcome.

3.)You need to mix in remaining ingredients until well combined, using your hands if necessary.

4.) Line a square silicone tray with clingfilm (to make it easier to remove later) and press your mix evenly into it.

5.)You should place in freezer for up to an hour or until solidified enough to slice.

6.)You’d better slice into 12 pieces and place back in freezer while you melt the chocolate.

7.) Line a tray with baking paper or foil then melt chocolate in a glass bowl over boiling water or in microwave. If you want your chocolate to melt a little bit runnier, add some coconut oil but bear in mind this will change the overall nutritional profile.

8.)You need to dip all the bars in the chocolate and place on tray, topping each with the crushed peppermint sticks.

9.) Then place in fridge for half an hour or so for them to harden.

WHAT EXACTLY ARE “GREENS”?

When people talk about greens,they talk about two different categories of greens: cruciferous vegetables, such as broccoli, sprouts, kale, collard greens, cabbage and spring greens or leafy greens, which includes lettuce, spinach, Swiss chard.

The “greens” category includes also Spirulina, a type of blue green algae, that has a wide variety of essential vitamins and minerals.Beans and shoots are missing in the “greens” category. They are not from the same family of plants as the cruciferous and leafy greens, which do to a large extent have some cross over with each other (Spirulina being an obvious exception!) and often share comparable nutritional qualities for that reason.

Peas and beans are full of essential nutrients and they shouldn’t be ignored. They also tend to be higher in calories due to their carbohydrate content.

VITAMINS AND MINERALS

Greens contain high levels of Vitamin A and K with spinach, broccoli and kale, amongst others, easily surpassing our daily requirements.

Salmon is rich in essential in omega 3 fatty acids. This is amplified further using this score, because it also contains more calories, which is always going to be the case especially with fatty foods even if they contain essential fat soluble, essential vitamins that we can’t get from vegetables.

For many people eating greens is a challenge. They either dislike the slightly bitter taste, or are quite often focused on other things nutritionally to bother thinking about adding in greens to their meals.

HOW TO INCLUDE MORE GREENS IN YOUR DIET

There are ways to make sure we eat enough greens.You need to buy frozen greens. his will mean no preparation time, no food wastage, and can be cooked in the microwave in seconds or simply thrown into dishes we are already cooking without any effort.

The Greens can be added to shakes and smoothies. These either have powdered forms of some of the more nutrient dense greens such as Spirulina, Broccoli and Spinach or they combine many different sources of greens to gain all their nutrient benefits.

MINCE PIE PEANUT BUTTER

In order to be easier for you gain control over Christmas we’ve developed the solution.Introducing , Mince Pie Peanut Butter.

PURE WHEY PROTEIN – GINGERBREAD LATTE

It’s hard to resist the temptation of a gingerbread latte or Christmas flavoured drink at this time of year. Now you don’t have to miss out on the taste of Christmas with our Limited Edition Gingerbread Latte flavoured Pure Whey Protein.

PURE WHEY PROTEIN – CHOCOLATE MALTED HONEYCOMB FLAVOUR

You don’t have to lose your gains just because it’s Christmas! Pure Whey Protein makes an ideal choice for anyone looking to complement their existing healthy lifestyle and get a massive 23g protein per serving.

CHOCOLATE PROTEIN BITES

Everyone needs to get their chocolate around Christmas. Our Chocolate Protein Bites make the perfect gift to satisfy those chocolate cravings – containing 30g of protein per 100g.

DARK CHOCOLATE HAZELNUT BUTTER

This means that each and every tub has been freshly and carefully made by hand for you to enjoy. It’s packed with good fats, 15g protein per 100g and has a delicious dark chocolate taste. It is also considered as a healthier alternative to Nutella®, so it feels like the ultimate treat.

NUTS

Nuts make the ideal snack, whether between meals or on the go.Almonds have 21g of protein per 100g and are high in poly and monounsaturated fats.