Nutrition Advice for Fat Loss: Tips from Bex Ward
Understanding the importance of calorie balance, Bex Ward provides practical advice on achieving fat loss through a calorie deficit. Tips include focusing on protein intake, incorporating plenty of vegetables, pre-loading with water, and managing trigger foods and temptations.
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RECIPES & NUTRITION ADVICE from Bex Ward of Balanced Nutrition
NUTRITION ADVICE The first thing to understand about a diet with fat loss as the goal, is that energy balance is what leads to fat* loss i.e. calories in vs calories out. That means in order to lose body fat, you must be in a calorie deficit. There are many ways (methods) to achieve this: lower carb, lower fat, paleo, keto, intermittent fasting etc. However they all result in one thing: a calorie deficit . This leads to your body being forced to burn body fat to meet the energy shortfall. Whichever method is chosen, the principle remains the same, so we need to burn more calories than we consume *I specify fat here because often when people lose weight via tracking their scale weight, this isn t always body fat loss but can be a mixture of water weight, hormonal fluctuations or food they haven t yet digested
NUTRITION ADVICE There are different ways this can be done and a large part of this will come down to what you eat. You can increase your energy expenditure through an increased amount of exercise or NEAT (non-exercise active thermogenesis: everything you do apart from exercise, sleeping or eating. So walking around or fidgeting would be NEAT). Or you could decrease the number of calories you eat- your energy intake- by: eating less calorie dense foods, eating smaller portions, eating highly satiating foods that keep you feeling fuller for longer. Whichever you choose, you will successfully put yourself in a calorie deficit and being to lose body fat.
NUTRITION ADVICE So my top tips for you during your weight loss are: Protein is the king macro: keeps you fuller for longer, helps in building and repairing muscles as well as other functions in the body. Aim to have about 1.5-2g/kg bodyweight per day from a variety of sources; chicken, fish, yoghurt, pulses etc. A good rule of thumb is a fist sized piece at each meal. Aim for lean sources like chicken breast, low(er) fat yoghurt- means you can eat more for less calories Get plenty of veg in: try your best to get a good amount of veg each day, buy plenty whenever you shop and you ll be able to have some each meal. It s great for getting your fibre intake high and keeping you fuller for longer. A palm size area of your plate at each meal is ideal Pre-load with water: it s good to drink water throughout the day to stay hydrated, but also drinking before and with meals can prevent overeating. Again, reducing calorie intake. Try and aim to have a glass of it handy when you go to eat
NUTRITION ADVICE Trigger foods: those things that if they are in the cupboard, we just have to eat them! Mine is ice cream. Try to avoid buying them in the first place so that they are not within easy reach. Have lower calorie snacks available instead, or drink water, you might just be thirsty Am I hungry: people often eat when bored in the evenings so it s good to stop and ask yourself am I actually hungry? do I need this food/snack? Staying away from temptation is hard but try and eat consciously, which leads me on to . Giving in to temptation: if you do end up reaching for the chocolates/biscuits, don t panic! Your diet/day isn t ruined; hop back on the wagon the following day and balance things out. Also, have a treat every now and again; maybe tell yourself when you can have a treat and plan to not have one again for a few days
NUTRITION ADVICE Be a prep king or queen: can you plan and make meals in advance? Right down to your snacks? Do this as much as you can to avoid reaching for the cake at work- eat what you ve brought and planned for the day- to avoid calorie dense foods. Also reduces food waste and helps you stay on track to achieve your goal Step up: are you able to go for walk at lunchtimes? Could you make your dog walk a little longer? Would your kids benefit from walking with you? Even going for about 15-20 mins each day will make a difference. Try and reduce car use and walk more where possible; it ll save you money and burn calories!
BAKED PROTEIN PORRIDGE Makes 8 portions Ingredients: 300g oats 4 eggs 750ml milk of choice 4 scoops of whey protein powder 240g of frozen berries (optional) Method: Pre-heat your oven to 170 degrees celsius In a large mixing bowl, combine all ingredients and stir well. Mixture should be a porridge consistency, add a bit of water if too thick Pour into a very large pyrex dish (approx 45x20cm) Bake for 35-45 minutes or until cooked through in centre and leave to cool Divide into 8 portions and store in fridge and/or freezer (keeps for around 1 month in freezer, 7 days in fridge) Nutrition profile per portion: 268 kcal, 28g carbohydrates, 19.3g protein, 7.7g fat
PROTEIN BOOSTED PANCAKES Makes 12 pancakes Ingredients: 100g self raising flour 300ml milk of choice 2 eggs 100g whey protein powder Method: In a large mixing bowl, combine all ingredients and stir well Place a large non-stick frying pan (or pancake pan if you have one) on a medium heat Using a large tablespoon, pour 2 spoonfuls of batter into the pan. How many will fit at once will depend on your pan size Flip pancakes once bubbles appear on the surface Cook on both sides until a sandy brown colour Throw on lots of tasty toppings and enjoy! Or store in portions in fridge or freezer Nutrition profile per pancake: 79 kcal, 7.3g carbohydrates, 8.3g protein, 1.7g fat
TRADITIONAL BIRCHER MUESLI Makes 2 portions Ingredients: 60g rolled oats 1 tbsp raisins 1 tbsp honey or agave syrup 160ml almond milk (or cow s) 1 medium apple, grated Method: In a jar or bowl, combine the oats, raisins, honey and almond milk and stir well Grate 2/3 of the apple and stir the grated apple into the oats Place the lid on the jar (if using), or cover the glass tightly with cling foil (see above why this is important) Refrigerate for at least 8 hours Before serving, chop the remaining 1/3 of the apple, and serve with the chilled oats
CHICKEN FAJITA TRAY BAKE Makes 5 portions Ingredients: 400g mixed peppers 450g onions 2 tbsp olive oil 2 tbsp cajun spice mix 350g cherry tomatoes 750g chicken breast Method: pre-heat oven to 180 degrees celsius slice onions, peppers and cut the chicken into 1.5cm wide strips lay everything on a foil-lined baking tray with the tomatoes and drizzle with the oil and sprinkle the cajun space on top mix all the ingredients gently to ensure even coating bake in the oven for 20 mins or until chicken is cooked through Nutrition profile per portion: 270 kcal, 12.g carbohydrates, 36.8g protein, 8.2g fat
SAUSAGE & RED LENTIL CASSEROLE Makes 4 portions Ingredients: 1 tbsp olive oil 8 pork sausages 2 large onions, sliced 1 clove of garlic, chopped 125g red lentils, rinsed 600ml chicken or vegetable stock 400g can of chopped tomatoes 1 tbsp tomato puree 1 tsp dried mixed herbs or 1tbsp fresh herbs (optional) salt & pepper to season Method: Heat the oil in a frying pan and fry the sausages until browned on all sides and transfer to a casserole or large saucepan. Reduce heat and add onions to the frying pan. Fry until softened, stir in the garlic and add to the sausages.Add the lentils, stock, tomatoes, tomato puree and herbs. Bring to the boil and season with salt & pepper. Reduce the heat, cover and simmer for 40 minutes Nutrition profile per portion: 500 kcal, 33.g carbohydrates, 29 protein, 31 fat
CHICKEN, BROCCOLI & QUINOA CASSEROLE Makes 6 portions Ingredients: 475ml chicken stock 230ml milk 70g plain flour 230ml water, divided 185g uncooked quinoa, rinsed 3 rashers of bacon 450g chicken breast, sliced into thin strips 50g grated cheese (cheddar or gruyere) 525g broccoli cut into florets 2 tsp chicken seasoning powder Method: Preheat the oven to 200 celsius and grease a 9x13 inch baking tray. Bring the chicken stock and 1/2 the milk to a low boil in a saucepan. Whisk the other 1/2 milk with the seasoning and flour in a bowl then add to the boiling stock.. Keep stirring as it thickens to a sauce. In a large bowl, mix the sauce with half the water, quinoa, bacon and stir. Pour mixture in to the baking dish. Lay the chicken strips over the top of the quinoa mixture, sprinkle with seasoning. Bake uncovered for 30 minutes. While the casserole is in the oven, boil the broccoli for 1 minutes until bright green then run under cold water and set aside. Remove the casserole and stir the mixture to check if the chicken and quinoa are cooked. Bake for an extra 10-15 mins if needed. Add the broccoli and a little water until the consistency is creamy and smooth. Top with the cheese and bake for 5 mins. Nutrition profile per portion: 317 kcal, 32.5.g carbohydrates, 28.6 protein, 7.9 fat
SLOW COOKER CHICKEN & CHORIZO STEW Method Makes 4 portions Ingredients Remove the skin from the chorizo, chop into 1cm chunks and fry in a dry pan to release oil 100g chorizo ring 3 peppers sliced Add sliced peppers, tomatoes, puree, garlic and water to slow cooker and stir 400g tin chopped tomatoes 3 garlic cloves, minced/chopped Sprinkle both sides of the chicken fillets with the oregano, paprika, chilli flakes, salt & pepper and lay in the slow cooker 1 tbsp tomato puree 500g chicken thigh fillets 1 tbsp oregano Cook for 4 hours on high or 6 hours on low before removing the chicken. Shred the chicken with 2 forks before adding back into the slow cooker and stir 1 tsp paprika 1 tsp chilli flakes (optional) If you want a thicker sauce, add the cornflour mix and stir through cooking for further 30 mins 1/2 tsp garlic powder 1 tsp salt Nutrition profile per portion: 433 kcal, 11g carbohydrates, 28g protein, 30g fat 1/4 tsp black pepper 300 ml water 1 tbsp cornflour mixed with 2 tbsp water
COCONUT & LIME ENERGY BITES Makes 12 portions Ingredients: 50g desiccated coconut 180g whole almonds 200g dates- medjool or deglet nour Juice and zest of 2 limes Method: Place all ingredients except lime juice in a food processor and blend until a fine crumb Add the lime juice and pulse until it begins to bind together Weigh into 35g balls and store in fridge or freezer. Can be kept frozen for around 3-4 weeks Nutrition profile per portion: 164 kcal, 13.9g carbohydrates, 3.6g protein, 10.1g fat
BANANA MUFFINS Makes 8 portions Ingredients: 1 medium, ripe banana 2 eggs 100g rolled oats 100g Greek style yoghurt 1 tsp honey 1 tbsp vanilla extract 3 tbsp coconut flour 40g 70% dark chocolate chips Method: Preheat oven to 180 celsius Put all ingredients into a food processor or blender and blend until smooth Pour mixture into silicone or non-stick muffin tin and bake for 25 mins or until cooked through Nutrition profile per portion: 176 kcal, 22.8g carbohydrates, 6.2g protein, 6.5g fat
CHOCOLATE BANANA ICE CREAM Makes 4 portions Ingredients: 4 bananas, chopped and frozen overnight 25g cocoa powder 2 tbsp almond or peanut butter Method: Place all ingredient in a blender on high speed until smooth Eat straight away or put in freezer for 2 hours to eat later Nutrition profile per portion: 166 kcal, 31.6g carbohydrates, 3.9g protein, 5.5g fat
