YOUR BODY
Our Expert Says
My first thing to say to you
would be, don’t lose heart!
You have already lost
67lbs which is a fantastic
achievement. I know it
can be frustrating, but
weight loss plateaus are
normal and do happen,
however diligent you
are with your eating &
exercise regime.
However, that’s not to
say that there aren’t
things that you can do
to help kick start the
weight loss once
again.
You’ve provided me
with your current
weight, but I
wonder whether you
have had your body fat %
measured? If you haven’t, I highly
recommend you do, as measuring
Darren Liddy, 27, has come a long way since 2011 and keeping a record of this will
when he embarked on a journey to lose over 7
give you a much better indicator of
stone.
how you’re doing.
Simply
monitoring your weight does not
He says: ‘Generally I eat healthy, but I seem to be
differentiate between changes in
stuck in a rut as far as losing weight/body fat is
fat, muscle and water. If you are
concerned.
exercising regularly you are likely
At the minute I weigh 227lbs, I want to get down to be building muscle mass, and as
to at least 200lbs. But I can't shift my last 27lbs. muscle weighs more than fat, you
I've been on my own fitness journey for a year
could be burning fat but this not
now, I started at 294lbs and as proud as I am of
always registering on the scales.
what I've achieved so far, I'm still not happy. I
need to achieve my goal of being 200lbs so I can As you lose weight, not only does it
focus on getting the body of my dreams.’
become naturally harder to lose,
but your metabolism slows down
We’ve asked expert nutritionist Robert Hodson
too. Because of this, your daily
from Nutrition Expert to help Darren reach his
calorie requirements become
goal.
lower, so this may be a good time
The Diet
to revisit your portion sizes. I
would recommend switching from
having 3 large meals a day, to 6
BREAKFAST
smaller meals. If this seems timePorridge topped with a banana
consuming, one idea may be to
make your lunch as usual (for
example), and split it into 2
LUNCH
portions. Regular eating will keep
Salad or Sandwich along with a fruit
your metabolism fired up, and it
salad and low fat yogurt
will also make it easier to control
your portion sizes and prevent
DINNER:
overeating, as you will never be
Chicken, Fish or Mince with brown rice
eating when you are really hungry.
or potato and veg.
It is also important that you take
time over your meals. It takes 20
minutes for your stomach to start
to tell the brain that it’s full, so by
chewing slowly and pausing
Want to appear in the next edition to get expert
between mouthfuls you will
advice? Send an email to [email protected]
become much more in tune with
your bodies hunger signals.
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Your current diet looks well
balanced, and it’s great that you
are getting a good source of
protein into dinner every day in
the form of fish or meat. Protein is
great for satiety (it keeps you full
up!) and it also promotes lean
muscle tissue, which is beneficial
for fat burning. It would be great if
you could boost your breakfast
with a bit more protein, and here
are a few ideas of how to do this:
• Top your porridge with nuts and
seeds (such as almonds,
walnuts, pumpkin seeds)
• Have an egg-based breakfast e.g.
2 poached eggs on a slice of
wholemeal toast or a mushroom
omelette
• Tr X] [