Nutrition Articles

How to win in the kitchen and boost your fat loss

How to win in the kitchen and boost your fat loss

It doesn’t take a rocket scientist to understand that if you want to be in shape, then you have to eat well, and if you’re going to eat well, you need to know how to cook and prepare food. This seems to scare a lot of people, talking about a “diet” seems to stress people out, something that should be relatively easy, becomes an added stress to our already stress laden lives.

It doesn’t have to be this way though. In my view preparing and eating food that not only tastes good but also is good for us, doesn’t have to be a chore. Eating healthily is something that can be easily embraced, as long as you are prepared to make a few subtle changes to your lifestyle.

Ditch the crap

If you have crap food sitting in your cupboard, you will eat it at some point. It’s a given. If it’s there, at some point temptation will give in.

“I had a couple of packet of crisps/chocolate bar last night, they were just there”.

If I had a pound for every time I’ve heard this I’d be a very rich man. The solution is simple; don’t have crap in the house. It sounds easy because it is! As I said, it’s not rocket science; often the simplest of tasks will yield the biggest benefit.

Stick to a healthy shopping list

Planning out meals on a weekly basis and shopping accordingly will not only save you time and money, but it means you can get into a groove of buying, prepping and eating healthy food week in week out.

If 90% of your food intake comes from a list of foods that looks something like the list below, you’re already doing more than the majority of people around you…

  • Chicken
  • Beef
  • Turkey
  • Venison
  • Salmon
  • Tuna
  • Prawns
  • Cod
  • Hake
  • Halibut
  • All Shellfish
  • Eggs
  • All Vegetables
  • Feta cheese
  • Goats cheese
  • Buffalo mozzarella
  • Blueberries
  • Raspberries
  • Strawberries
  • Apples
  • Pears
  • Coconut Oil
  • Extra Virgin Olive Oil
  • Butter
  • Nut butters
  • Olives
  • All Nuts
  • Sweet Potato
  • Rice
  • Quinoa
  • Lentils
  • Pulses

Cook in batches

You’ve seen countless images on Instagram of smug looking individuals with streams of Tupperware packed with food, with their similarly annoying hashtags…

#mealprep #fitspo #gainz

Yes these chumps are annoying, but copying them by prepping your food could mean you will soon be getting the same results they are.

Prepping your food is key to success, not only does it mean that you will eat better, it actually saves you time.

Suppose you spend 15 minutes per day cooking breakfast, 30 minutes going to buy and consequently having to queue for your lunch and 30-40 minutes per day cooking your dinner, over the course of a week that equates to almost 10 hours per week of cooking and/or standing in a queue for food.

You could instead spend 90 minutes twice per week (for instance each Sunday and Wednesday) cooking and getting your food ready for the days ahead and save yourself almost 7 hours per week. Time is a commodity we lack more and more of, but you’ve just managed to gain back 7 hours a week or 28 hours a month in which you can do whatever you want!

Have a Plan B

We are all human, and sometimes we can’t be bothered to cook and prep our food. I get that, it happens. So what do you do in this instance? Having a Plan B that is healthy and tasty will ensure you eat well and do not end up in one of the UK’s many average sandwich shops, after all your taste buds deserves better.

Scout out your local area and find cafes and restaurants where you can order food that is quick and tasty.

Brands such as Chop’d and Pod have cottoned on to the fact we don’t all want a sandwich or bagel for lunch, and are leading the way in terms of healthy convenience foods.

Look around you though and give yourself more options, find that little café that serves that amazing omelettes, or that pop up selling Vietnamese Salads, surely a much better option than a dry sandwich from Pret?


Part of my job delivering personal training in Shoreditch is showing clients that eating well and staying in good shape doesn’t have to be difficult. Too often many are confused about the “right way” to eat, or they stress themselves out over minutia that is largely irrelevant to the general population. The truth is that just a little effort will go a long way.

There is a business saying that 20% of what you do accounts for 80% of the output. By preparing your food (the 20%) the results (the 80%) become easy.


Nikki Clarke

If you found this article useful, please share it with your friends on social media. If you would like more information about fat loss and how I may be able to help you, get in touch today using the form below."

Tags: Fat Loss, Nutrition, Healthy Food


Body Solutions London
1-3 Cobb Street,
London E1 7LB
Tel: 07976 378787



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