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lo s s r u l e s
10 Rules to follow in order to help you
reach your weight loss goal.
5 me a l s a d a y
Small nutritious feeds very often
is the best strategy for weight loss
Eat every 3 hours (3 x meals, 2 x snacks) throughout the day. This will prevent overeating and
gaining unwanted fat mass. Irregular feeding will slow down your metabolism.
P r o t e i n e v e r y 3 h o u r s
Protein helps develop lean muscle mass,
so you burn more calories at rest
All of your organs, including the skin, muscles and hair, are built from proteins. More muscle mass
= more calories burnt at rest = a loss in weight. Protein increases your satiety, so you are fuller for
longer. Protein will help you recover, so you don’t hit a brick wall after your workouts.
C a l o r i e s p e r d a y
Staying healthy with a sustainable
& achievable weight loss goal
Weight loss = burning more calories than you are consuming each day. However, you don’t want to
be too aggressive here and compromise your health. A safe and sustainable deficit is 500 calories
per day. This would equate to 1 pound (0.45kg) a week weight loss.
S t a y h y d r a t e d
Your body is two-thirds water, so it is vital
you stay hydrated and replenished
Drink 2-3 L of water everyday (1 glass per meal) If you fail to consume enough fluid, you may get
extremely tired and welcome regular headaches which could negatively influence your diet regime.