How to make a diet work for you


First of all, even the best trainers cannot give you a diet platform that works from day 1. It’s about a solid foundation, along with fine tuning until total balance is perfected. The most effective way to do this is through trial and error to see what foods suit your body, remember everyone is different e.g. whether your body metabolizes carbohydrates correctly or a higher {e247ef2f99dfc0bc75e074b1ac933c200478cf8913d2da2bbe9d5daddf1eb195} of good fats is needed.

Keeping the body fat off

The most common question I get asked day in day out is, ‘I eat clean and healthy, workout hard, but just cant lose body fat!”.

When I ask for a simple food diary the feedback is often the same. No real attention is paid to the amount of calories consumed. Thinking lots of weight watchers yogurts, pasta and wholemeal bread is ‘healthy’ when in fact you’re missing high levels of ‘added sugars’ and blinded by the ‘low fat’ labeling. However there must be a reason so many people are thinking along these lines…

Conflicting information on social media? Habits from our upbringing? Influence from people we know about the latest juice diet? Friends of family members?

My aim is to get you back on track and attempt to clear a few points up.


Where it begins

It all starts on NYE… new year new me (we’ve heard it many times before).

Many people think that it’s just CALORIES IN – CALORIES OUT which is fair enough but then they add their own adaptions to this. They neglect a CONTROLLED INTAKE which is vital for fat loss.

Instead we see people eat uncontrolled amounts of fruit, diet products, low fat products and the 100kcal Kit Kat just because it says 100kcals on it. They believe this is disciplined when in fact what is really happening is they are creating a huge calorie surplus. Not only is there no weight loss, they are actually adding weight at an unexpected rate. Furthermore, we expect results straight away and when these results don’t occur we become de-motivated… meaning you have the same new year’s resolution as last years.

What to do

A calorie isn’t just a calorie. What sort of calorie we consume is how we achieve a loss in body fat or the maintenance of body fat. Everyone is different and we all process/store the micro nutrient of a calorie differently. High amounts of carbohydrates can add body fat and increase water retention. Fruit is a simple carb and the over indulgence of this, along with diet products later on in the day show a lack of control again. The government’s guidelines suggest a low fat, high carb diet through fruits and whole grains. Why would you do this when it’s most likely going to put weight on you? A higher protein diet increases metabolic rate meaning a bigger expenditure of calories. Agreed that a high protein: low carb diet would leave you with less energy… HOWEVER the introduction of good fats such as eggs, almonds, avocados WITH carbs sources such as leafy greens will compensate this.

Remember the word CONTROL and contact Ollie directly on 0161 399 00 77 or alternatively visit here for more information on how we can help you.


Ollie Lawrence
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