Desperate for a beach-bod this summer? Well, look no further.
For a personal trainer to the stars has today revealed how you can lose weight fast — without resorting to dangerous diets.
Ty Brennand, who has trained the likes of Love Island presenter Maya Jama and radio star Mollie King, says just a few small changes could see you drop the pounds before the hot weather truly kicks in.
The London-based PT said: ‘I recommend losing 1-2kg (2-4lbs) a week, which is up to 8kg (1st 3lbs) over a month.
‘If you’re not consistent, it’s not going to work for you. It’s about doing things that are sustainable from now until your holiday.
Ty Brennand , who has trained the likes of Love Island presenter Maya Jama (left) and radio presenter and singer Mollie King (right), says just a few small changes could see you drop the pounds before the summer
‘This might just be a boost until summer.
‘But it isn’t always about those short goals, but things that you can carry on for a healthier and happier life.’
Ty, who starred in the BBC3 show ‘Go Hard or Go Home’, shared his top tips with MailOnline.
Eat until content, not full
Ty, 37, said: ‘A lot of us overeat because our eyes are too big for our bellies.
‘As soon as you eat food to the point where the hunger has gone away and your belly feels content, that should be enough. You don’t want to be bursting out of your jeans.
‘Any time you feel hungry again, have a snack such as fruit and nuts.’
Cut down portions but not meals
Ty says to stick to three meals a day, with additional snacks if you are hungry. But change how much food you serve on your plate.
He said: ‘Have two fistfuls of vegetables, a fistful of protein, and a fistful of carbohydrates at each main meal. That should be sufficient enough.
‘A lot of us aren’t doing enough exercise to burn more than that amount.’
Try intermittent fasting
One of the most popular timing schedules of intermittent fasting, a proven weight loss tool, is to eat only within eight hours a day and fast for the rest.
The idea is that your body has to burn fat stores for energy while in a fasted state.
Ty said: ‘You can still have three meals a day, but they are in a shorter window.
‘If you are consistent with it, you’ll drop weight.
‘Doing some light fasted activity, such as a walk, burns fat. But it’s important to gauge your energy levels with this type of diet.’
The London-based PT said: ‘I recommend losing 1-2kg (2-4lbs) a week, which is up to 8kg (1st 3lbs) over a month. If you’re not consistent, it’s not going to work for you. It’s about doing things that are sustainable from now until your holiday’
Up water intake
The NHS recommends six to eight glasses of water per day (around two to three litres).
But Ty suggests almost doubling that if you’re trying to lose weight in order to replace any sweat lost and curb hunger pangs.
He said: ‘For the average person, who probably doesn’t drink that much water, two and a half litres may be okay. But if you’re an active person who wants to lose weight, you’re going to need to stay hydrated.’
Change white foods to brown
Ty said: ‘Change any white foods — pasta, rice, bread — to the wholegrain or brown version.
‘Any bodybuilder or athlete trying to cut weight will be having the brown version.’
Brown rice is a whole grain. However, white rice has had some parts of the grain removed, meaning it has less nutrients.
Studies have shown that eating brown rice compared to white rice can lower body weight as well as blood sugar.
Reduce starchy carbohydrates in evening
Starchy carbohydrates — such as potatoes, bread and rice — are essential for the diet.
But Ty said to avoid these fuelling foods in the evening because they ‘turn into glycogen, which turns into body fat if not used’.
‘Eating high carbs too close to bed time isn’t going to help someone who wants to lose weight at all,’ he said.
‘Sumo wrestlers will eat white rice just before going to sleep because they are trying to gain weight.’
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS
• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on
• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
• Choose unsaturated oils and spreads and consuming in small amounts
• Drink 6-8 cups/glasses of water a day
• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
Ty said: ‘It is scientifically proven that your basal metabolic rate — [the amount of calories you burn at rest] — will increase when eating a high protein diet.’
When you eat a meal with protein — whether that be meat or vegetarian alternatives such as beans and lentils — you feel fuller for longer, which can reduce appetite.
It can also prevent the loss of muscle when dieting.
Avoid fried foods
It goes without saying fried foods such as fried chicken, doughnuts and chips aren’t going to do much for your waistline.
Ty said: ‘Bake foods instead to remove the calorific oils, and cut down on processed foods.’
Be careful on the fats
Ty said if you are restricting your diet, it’s still important to have fats — ‘but make sure they are the nutritious kind’.
‘Macadamia, brazil, or almond nuts are a source of good fats and an excellent snack,’ he said. ‘But I would stay away from a packet of honey roasted peanuts.
‘Cooking an egg in some butter is okay. But not fake fats, like margarine.’
Some sources of fat, such as avocados, cheese and yoghurt, are higher in calories than carbohydrates and protein per gram.
Ty said: ‘Overdoing dairy, for example, will be detrimental to weight loss. I tell my clients not have too much cheese. Some Parmesan over your pasta is not a world of sin.’
New to exercise? Get outside
You may want to start doing exercise to aid your weight loss.
Ty said: ‘Being active is important. The streets are free for you to do whatever you want, whether that means going for a walk or an intermittent jog — jog for 30 seconds then walk for 30 seconds.’
In the gym? Add cardio
If you’re a frequent gym-goer, you can boost your results by adding in some cardio to your strength-based workouts.
Ty said to start with a 15-20 minute walk on an incline on the treadmill, adding 10 minutes per week.
He said: ‘Try and cut down on your rest times by doing supersets [two exercises back to back that work different muscle groups]. For example, squats followed by push ups.
‘You’ll burn more calories because you are raising you heart rate more because the intensity of the workout becomes a bit harder.’
Ty said the enemy of weight loss is cortisol, the stress hormone.
‘If you are stressed about losing weight, cortisol is a blocker of results.
‘Do things that make you happy, and if it’s active, that’s a bonus. Instead of going to the gym one day, play tennis with your partner. Dance, meditate, find a new hobby.
‘Reducing stress levels are super important.’