Fat loss is certainly multifactorial and individual approaches must be applied. There is no one-size-fits-all when it comes to nutrition and there are no absolute diets you have to follow. But there are some tips that are worth implementing and if you can stick to them consistently, there is a good chance you will notice change occurring!
And that is key to remember nutrition is not attractive, there is no magic pill that will make a change it’s doing the monotonous things and doing them consistently! So, what are some tips to follow when it comes to losing weight?
Colour – and lots of it! This is an area that is somewhat neglected in the common Irish diet. Incorporating fruit and vegetables as snacks throughout the day and with main meals will ensure we are including a wide range of vitamins and minerals, while also allowing us to stay within energy targets across the day. Aim for 7+ portions, which you can aim to build on slowly over time.
Eating regularly across the day is associated with lower levels of body fat, as we can tend to feel a lot more satisfied and not risk extreme levels of hunger by going long periods without eating. It also allows us to maintain energy levels across the day, and reduce the risk of reaching for less nutrient-dense foods in the evening when we “crave” that little something extra!
Portion sizes are an area a lot of people tend to struggle with. So, try to be mindful if it’s something you find difficult. Use the various measuring methods if you don’t want to take out the weighing scales every time you cook dinner. i.e. using hand portions such as:
-A cupped hand of carbs
-A palm-sized amount of protein
-A fistful of vegetables
-A thumb-sized quantity of fats
Alternatively, use your plate and aim for ¼ plate carbs ¼ protein ½ fruit/vegetables and a small amount of fats.
Aim for balanced meals, similar to what is mentioned above use those visuals and ensure each main meal – breakfast, lunch and dinner is made up of protein, carbs, fats and nutrients. This will provide greater satisfaction and satiety throughout the day. Note that breakfast tends to be one meal that tends not to be protein-filled. So, consider each of your meals and think about how you could ensure they’re balanced.
Increase fibre intake. Fibre not only has numerous health benefits but also leaves us feeling fuller for longer. Ideally aim for 30g of fibre per day, something which the majority of Irish adults are not achieving. So, include foods like oats, wholegrains, fruit and vegetables, beans, nuts, and seeds to reach that fibre target!
Incorporate movement throughout the day. This is a common one, but greater movement through exercise or day-to-day activity is again associated with lower BF%. So, regardless if you’re an exercise fanatic or not, aim to incorporate at least 30 minutes a day of moderate-intensity exercise and you can build on it if that is a goal you have!
Think volume eating i.e. 100g of peanut butter is 588cals compared to 100g potatoes which is 75cals. So essentially, you’re eating the same quantity of food but for a lot less calories. This doesn’t mean peanut butter is a no-go, but consider choosing meals with volume. Another way of doing this is maybe replacing 100g of pasta with 100g of vegetables. All these small swaps will add up!
Aim for 2L of fluid throughout the day. Although it may not directly affect “fat loss”, there are many associated health benefits with maintaining hydration levels. Simply to ensure the body is functioning properly. In some cases, we can mistake thirst for hunger which therefore leads to mindless snacking.
Avoid being too restrictive. Of course, when it comes to losing body fat, changes in the diet will have to be made. But it doesn’t necessarily mean you have to cut out specific foods entirely, try to include them little and often if possible. For example, if you love having a biscuit with your tea in the evening, try to include this day-to-day, while implementing various other changes. We want to focus more on the above and what to add to the diet, rather than just focusing on what to take out!
Be realistic. Having a goal is always excellent, it keeps motivation high, but when the goal is not realistic it can completely deplete motivation. As straight away you’re setting yourself up for failure. So, consider, if you’re someone who hardly eats fruit and vegetables and always skips meals, in the space of one week it’s unlikely you’re going to eat 6 times/day and eat 7-10 portions of fruit and vegetables. Instead, a realistic goal would be to try and ensure you have breakfast 4/7 days and aim for 4 portions of fruit or vegetables each day. And as the weeks and months go on, aim to build on it!
Top level gym, coaches and vibe! Every day a new challenge and
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Top level gym, coaches and vibe! Every day a new challenge and a step further in your own fitness development! I would highly recommend Crossfit Bua to everyone! 10/10.
I’ve been a member at Crossfit Bua for nearly 4 months. I’ve
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I’ve been a member at Crossfit Bua for nearly 4 months. I’ve never walked into such a friendly welcoming environment, with top notch coaches that really want to see you progress. From complete beginners to seasoned pros, there is a huge emphasis on community atmosphere. You’ll never leave the gym without a fistbump and a smile on your face. 11/10, would recommend to a friend!
Having played GAA all my life I moved to Dublin for work,
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Having played GAA all my life I moved to Dublin for work, I needed to get back into a sport where I could be flexible due to working shift but also wanted that team and community feel so after trying going to the gym by myself I failed to keep myself interested and lost my fitness. Then I found CrossFit Swords now CrossFit Bua. My first session was one of the hardest I’d done but I loved it from day 1. The attention to detail from the coaches is second to none, they learn your name straight away which breaks the ice completely and makes you feel right at home. The classes are always engaging and any questions or issues I’ve never been made feel like a burden. The community aspect I thought may have been clicky and intimidating but I couldn’t be more wrong. People in the class push you to be best you can through encouragement and friendly competition.
Would highly recommend giving it a go with one of the taster classes!
World class facility, great coaches and an ever better community.
Darina Dunne
The atmosphere is very good
Kind and detailed, and the gym is fun. Facility is spacious and
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Kind and detailed, and the gym is fun. Facility is spacious and clean. The atmosphere between the coach and the members is very good, and there is a dedicated app, so the system such as payment and attendance is convenient.
Full marks all round. The facilities are excellent, matched only by the
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Full marks all round. The facilities are excellent, matched only by the coaching staff and the comradery amongst all of the members everyday. I have found Crossfit in general to be a perfect replacement for the team based sports that I used to play, as going to commercial gyms on my own just wasn’t cutting it. I’m now doing the best training that I’ve ever done under the top class guidance of all the coaches who are always willing to go above and beyond to help you with your training if you want to go to the next level.
Five Stars all day, what an incredible place to be part of,
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Five Stars all day, what an incredible place to be part of, the training, the coaching, the people. A warm welcoming environment that makes training so much easier. Highly recommended.
I’m really happy for joining CrossFit Bua! The facilities and material are
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I’m really happy for joining CrossFit Bua! The facilities and material are amazing, the WODs are always fun and everyone is really nice! But the coaches and all the staff are just incredible. I feel like home here.
I played sports my whole life and trained with Trainers whom I
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I played sports my whole life and trained with Trainers whom I rated and made huge progress with. But, after receiving a recommendation to join Bua I couldn’t resit. It surpassed every type of training I have ever done. Bua is unique due to the culture that is created by the Bua team. I wont name just one person because all the Bua team are crucial to how powerful a club Bua is. Just when you think you have nailed something the coaches encourage you to take your training and skills up a notch, your’re always a student at Bua, being thought by smart and experienced coaches who genuinely care about you. I had an accident and that evening Coach Christopher visited my house to make sure I was OK, it’s a kind of sincerity you can’t buy. I could ramble for pages about how brilliant the culture and work outs are at Bua but you wouldn’t believe me, you need to see for yourself. I’ve gotten fitter and stronger, my technique has improved, I’ve competed and I’ve made friends with really cool people. Crossfit as a sport is the best thing I’ve ever done and I’ve Bua to thank for that.
Undecided? Come and have a free trial at any of the Bua gyms to check out the facilities and experience what it's like to be part of the Bua community.
We accept drop-ins from athletes at all Bua gyms and in all classes. We would love for you to come and experience what its like to be part of the Bua community.