Losing weight the RIGHT way VS the WRONG way

Speaking from experience – Read on to hear from Steve Moxon - Geelong Boxing Club’s Head Boxing and Muay Thai Kickboxing coach-

With over 10 years in the fitness industry as well as over 10 years as a professional fighter with almost 70 Pro fights all over the world under my belt. I have first-hand experienced the trial and error process of yo-yo dieting, crash dieting, doing it all correctly and feeling great and just flat out depleting myself to make weight for bouts.

I have at times taken it all for granted and left it to the last minute, which has either left me feeling so weak and tired. I sometimes seem to forget that I am now 29 years old and it gets harder and harder as I get older to make weight for bouts.

As you can clearly see on the picture attached as both pictures were taken in the same year, weighing in for 2 separate fights at 70kgs- The difference between the RIGHT way VS the WRONG way of losing weight.

I am for ever getting advice and trying new weight loss methods.

When I’m NOT preparing for a fight, I try to enjoy myself (a little too much sometimes) I never deprive myself of the things I love, like beer, ice-cream and chocolate. But I do like to balance it all out and train. I have a reasonably healthy lifestyle and work hard to do the right thing by my body majority of the time. Especially when I am in preparation mode.

But in-between fights, like most people, I am too busy, time poor and unorganised to stick to a strict diet. So, I like to try my best at sticking to a few simple rules to live by and work with, such as these tips below. This will allow you to still eat what you love sometimes too.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.

It is not uncommon to lose up to 4kgs (sometimes more) in the first week of eating this way, both body fat and water weight.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein cannot be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day.

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet.

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Spinach
• Avocado
• Lettuce
• Cucumber
• Celery
• Tomatoes
• Eggplant
• Onion
• Green Beans

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

If you are training regularly and start to feel flat or tired, add a small amount of Sweet Potato to your diet. This is a carbohydrate but with much less starch then potatoes, so a lot better for you.

3. Exercise and Lift Weights 3-6 Times Per Week

The best option is to go to the gym 3-6 times a week. Do a warm up, lift weights, then stretch.

Add some variety and cardio to your training sessions like CrossFit, Boxing, Muay Thai and Functional Interval Training.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will increase your lean muscle mass which will help to burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat. But we recommend consuming enough carbs to support your training but not weight gain.

For more advice and help in getting you to be a better version of yourself, come into Geelong Boxing Club and speak to one of our world class trainers.

Steve Moxon.

Head Boxing and Muay Thai Kickboxing coach.