Reducing Body Fat

Try to create a small energy deficit, around 300-500 kcal per day, by reducing energy intake and/or increasing energy expenditure. Remember that adequate energy availability is needed for long-term health.

Reduce portion sizes of higher energy and carbohydrate rich foods at meals rather than skipping meals altogether, especially on rest days. Pack meals out with nutrient dense vegetables.

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Limit alcohol intake or cut it out altogether – it is not an essential part of the diet. In addition, many people lose their good intentions after a few drinks (e.g. eating snack foods, fast foods or other poor choices).

Switch to lower fat varieties of certain foods (e.g. dairy, mince) and opt to steam / boil / oven bake instead of fry where possible.

Reduce intake of low nutrient, energy-dense foods and fluids (e.g. biscuits, crisps, pastries, cakes, sweets, sugary drinks).

Maintain carbohydrate intake around training to maintain fuel levels for exercise, especially on days when training intensity and quality is important.