LEP Fitness


5 Small Diet Tweaks To Help You Start Losing Weight Immediately…

5 Small Diet Tweaks To Help You Start Losing Weight Immediately | LEP Fitness

If you want to start losing weight IMMEDIATELY, and want some simple tips, things which you can start implementing today, and with little fuss… then you’ll want to read this post!

Over the next week, if you apply these 5 tips, in most cases, you’ll likely lose between 2-4 pounds. You’ll also start feeling more energised, and regain the belief that you have the power to continue losing weight if you carry on applying these tips for the next month.

Before you know it… you’ll be down a stone (-14lbs!), and people will start asking you… “whats you secret?” – in which case…you can share these 5 tips with them! 

Anyway, let’s jump right in…

#1 Double Up On Protein (Stay Full & Burn Extra Calories!) 

eat more protein to lose weight | LEP Fitness

Most people don’t eat enough protein!

Protein helps you to stay fuller for longer, and actually helps you burn calories, especially when you eat meat, because your body has to work hard to break it down (in science lingo it’s known as the… ‘thermogenic effect’ of food). 

Try and consume protein rich foods with as many meals as possible. Protein rich foods include: chicken, turkey, steak, mince, cod, salmon, haddock, tuna, eggs, nuts, protein shakes/bars, and milk. 

If you’d like some deliciously tasty, high protein recipes, then drop me an email at nick@lepfitness.co.uk and I’ll send you a FREE recipe book worth £10 – the book contains 30 recipes to help you on your weight loss journey.

#2 Snack On Fruit (Boost Health & Improve Digestion) 

fruit and weight loss

Fruit is low in calories, and will help to fill you up. It will also boost your health, helping both your mind, and body, perform better at the gym, at work, and in every other area of your life. Fruit is also rich in fibre, helping you to keep a healthy bowel, and flush out unwanted toxins.

One of the best fruits to consume are strawberries. Not only are strawberries high in Vitamin C, but they are also very low in calories. For a large box of strawberries (300g), it’s only 99 calories! Not that you would need to eat a full box! BUT my point is… that they are a great food to snack on, especially during the afternoon slump (usually between 2-4pm when your body is craving sugar). 

Other amazing fruits, include blueberries, raspberries, blackberries (any berries!), apples, bananas, pears, grapes, melons, pineapples, mangos, etc, etc.

#3 Reduce Your Treats (Take Ownership & Feel Empowered) 

eat less to lose weight | LEP Fitness

Rather than cutting out treats all together, just reduce the amount you consume!

For example over the last 7 weeks, I’ve lost 15lbs, BUT guess what? I’ve still eaten a chocolate bar most days (at least 6 days a week!). I’ve lost weight because I haven’t gone overboard, stuffing my face, or binging at the weekends! I’ve just eaten in moderation, this is ABSOLUTELY KEY.

Unless you have a food allergy, there’s really no need to ban treat foods. Instead, just opt for smaller treats. For example, instead of a large Mars Bar, get a snack sized Mars Bar. Instead, of eating a large bag of chocolates (like the share bags!) Just buy a single chocolate bar. 

Make small, conscious tweaks. When you do this you will develop control and start to feel empowered again. One of the reasons people feel so guilty when they’ve gained weight and let themselves go, is because they feel as though they’ve lost control – you end up feeling powerless. This is just psychological, BUT you can easily reverse it. It’s time to take back the control and be disciplined, you’ll feel proud of yourself for eating less, and the weight will start to fall off. 

#4 Live Life On The Veg! (Support Your Mind & Body)

Live Life On The Veg

Even just by increasing your veg 1-2x per day, you will gain some amazing health benefits. For example veg is packed full of B vitamins, Vitamin A, D, C, and many more! These nutrients will support both your mind and body. 

I know you may be reading this, and thinking… I don’t like veg! The truth is there are many ways to subtly increase you veg each day. For example, you can make smoothies (drop me a message for a free smoothie recipe book). 

You can also add veg into your other meals, for example, throwing in some onions, mushrooms, and peppers into an omelette. You could also make home made chips, using regular potatoes, or sweet potatoes. 

Another option to consider is adding a greens powder to your daily routine. I like to have a greens drink first thing in the morning click here to read more about super greens supplements and how they can help improve health and support weight loss.

The more veg you can eat…the better. It’s low in calories, and will fill you up. 

Extra Tip: If you can, combine protein rich foods with veg. This is a weight loss winning combo.

#5 Reduce Carbs (Turn Your Body Into A Lean Mean Fat Burning Machine!) 

Reduce Carbs (Turn Your Body Into A Lean Mean Fat Burning Machine!)

First of all, I’d like to point out that carbs do not make you fat – too many calories do! Please read this post on the science of weight loss for a full explanation of how weight loss occurs. 

That said, if you want to lose weight, and tone up, spending some time on a low carb diet can be extremely beneficial. 

I’m a big fan of the low carb, Ketogenic Diet, here are my results after 28 days on a Keto plan…

28 day Keto Challenge by LEP Fitness
Results from following the 28 Day Keto Challenge

I do a month of low carb dieting whenever I’m trying to lose weight quickly. It works. I created a program called the 28 Day Keto Challenge (which I followed to get the results in the picture above). If you’d like try the 28 Day Keto Challenge yourself, then click here. The Keto Diet is extremely effective for burning fat, and toning your body – especially when combined with resistance training. 

If you don’t feel you can cut out carbs completely, then the other option is to reduce your carbs throughout the day, and just have carb rich foods around your workouts. For example, either before your workout (1-2 hours before) or straight after (your first meal after your workout). For example with lots of my weight loss clients, I’ll get them doing something like…

  • Breakfast – eggs 
  • Lunch – meat choice with salad (or veg) 
  • Dinner – meat/fish choice with salad (or veg) 
  • Pre Workout – 80g of fruit 
  • Post Workout – meat/fish choice with carb choice (rice, or potatoes) 

It works, especially for those wanting amazing results, over a short period of time. In 4 weeks, I’ve witnessed many clients lose between 10-18lbs! 

Thanks for reading, I hope this post helped. If it did drop me a message, I’d love to hear from you.

Also, don’t forget to check out my health and fitness blog – there are over 900 FREE articles to help you lose weight, improve your fitness, and lead a better quality of life. A life that gives you confidence and makes you feel good, both on the inside and outside!

sheffield personal trainer Nick Screeton | founder of LEP Fitness


Would you like more content like this?