Fat Loss Circuit & Nutrition Advice from Jen Peglar PT at Six3Nine

By Jen Peglar PT @ Six3Nine Studio Covent Garden


There are three key components to a healthy lifestyle, nutrition, exercise and recovery – this is where a good night’s sleep is vital.

When the goal is fat loss, nutrition is key. Of course well structured, regular physical activity is going to get you to your goal quicker but you simply cannot out train a poor diet.

In order to lose weight (primarily fat), the equation is simple. You need to burn more calories than you consume so that you are in a calorie deficit. The result? Fat loss!

 When you are in a calorie deficit, the trick is to eat a balanced, nutrient-dense diet. It’s impossible not to feel hungry but you can limit those feelings of hunger by making good food choices and the less hungry you feel, the more likely you are to adhere to the diet.

 When dieting, keeping your protein intake high is important. Protein has been shown to increase satiety thus staving off those hunger pangs. It also has a high thermogenic effect meaning it takes up to 30% more energy to digest and utilize protein within the body. Protein is also vital for aiding the recovery of muscles post-workout and repairing any tissue damage.

Protein powder is an excellent way of supplementing the protein that you eat as part of your daily diet. It’s ideal for people who are on the go as it is easily transportable and requires little or no preparation.

I enjoy Thermo Whey for breakfast in the morning mixed with quark and topped with berries and dark chocolate shavings – it’s like eating a dessert for breakfast! A post-workout shake made up with water and skimmed milk helps replenish my energy stores and satisfy my sweet tooth.



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