10 % Body Fat Reduction Programme

             Guarantee Battersea in London

10 % Body Fat Reduction Programme Personal Trainer London

Scott client that work on long for 12 months 2 hours week

 Biosignature London:  

Chek Practitioner and diet and lifestyle coach Practitioner can help you lose fat in those hard to reach place

Losing body fat involves a combination of healthy eating, regular physical activity, and lifestyle changes. Here are some tips to help you get started on your fat loss journey:

  1. Create detox : To lose body fat, you need to consume fewer calories than you burn. Calculate your daily calorie needs and aim to eat slightly fewer calories each day. A safe and sustainable rate of weight loss is around 1-2 pounds per week.
  2. Eat a balanced diet: Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or minimize processed foods, sugary drinks, and foods high in saturated and trans fats.
  3. Control portion sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues.
  4. Increase protein intake: Protein helps you feel full and preserves muscle mass during weight loss. Include lean sources of protein such as chicken, fish, tofu, legumes, and Greek yogurt in your meals.
  5. Reduce refined carbohydrates and added sugars: Limit your intake of white bread, pasta, sugary snacks, and sweetened beverages. Choose whole grains and opt for natural sources of sweetness like fruits.
  6. Engage in regular exercise: Combine cardiovascular exercises (such as jogging, swimming, or cycling) with strength training (such as weightlifting or bodyweight exercises) to promote fat loss and preserve muscle mass. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity strength training
  7. activity each week, along with two or more days of strength training.
  8. Stay hydrated: Drink plenty of water throughout the day. Water can help control your appetite, support metabolism, and promote overall health.
  9. Get enough sleep: Poor sleep can disrupt hormone balance and increase appetite. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.
  10. Manage stress levels: Chronic stress can contribute to weight gain and hinder fat loss. Find healthy ways to manage stress, such as practicing mindfulness, engaging in hobbies, or seeking support from friends and family.
  11. Be consistent and patient: Losing body fat takes time and commitment. Stay consistent with your healthy eating and exercise habits, and be patient with yourself. Celebrate small victories along the way and focus on sustainable, long-term progress.

Remember, it’s always a good idea to consult with a personal trainer London professional or registered dietitian before starting any new diet or exercise program, especially if you have any underlying health conditions. They can provide personalized guidance based on your specific needs and goals

Your hormone and fat loss:

Your hormone and fat loss:

Hormones play a crucial role in regulating various processes in the body, including metabolism and fat storage. Here are a few hormones that can influence fat loss:

  1. Insulin: Insulin is released by the pancreas in response to elevated blood sugar levels. It helps regulate glucose metabolism and promotes the storage of excess glucose as fat. By controlling your carbohydrate intake and opting for complex carbohydrates instead of simple sugars, you can help keep insulin levels stable and prevent excessive fat storage.
  2. Leptin: Leptin is often referred to as the “satiety hormone” because it helps regulate appetite and energy balance. It is produced by fat cells and acts on the brain to signal feelings of fullness. In cases of obesity, individuals may become resistant to the effects of leptin, leading to increased hunger and reduced fat burning. Regular exercise and a healthy diet can help improve leptin sensitivity.
  3. Ghrelin: Ghrelin is known as the “hunger hormone” because it stimulates appetite and promotes food intake. When ghrelin levels are high, you may feel hungry and have cravings for high-calorie foods. Adequate sleep, stress management, and regular meals can help regulate ghrelin levels and reduce excessive hunger.
  4. Cortisol: Cortisol is often referred to as the “stress hormone” because it is released in response to stress. Elevated cortisol levels can lead to increased appetite, cravings for unhealthy foods, and abdominal fat storage. Managing stress through relaxation techniques, regular exercise, and sufficient sleep can help keep cortisol levels in check.
  5. Growth hormone (GH): Growth hormone plays a role in fat metabolism and muscle growth. It stimulates the breakdown of stored fat for energy. Exercise, particularly strength training and high-intensity interval training (HIIT), can help increase growth hormone levels and promote fat loss.

It’s important to note that hormones interact with each other and with various factors such as diet, exercise, sleep, and stress. The key to successful fat loss is to adopt a comprehensive approach that includes a balanced diet, regular exercise, adequate sleep, stress management, and overall healthy lifestyle habits. If you suspect any hormonal imbalances, it’s best to consult with a healthcare professional who can assess your individual situation and provide appropriate guidance and treatment options.

Simple, non-invasive testing

I do 145 assessment  12 different sites on your body to provide you with an overall analysis of your hormones and your overall body fat percentage.

This information is entered into the system and provides your hormonal profile, highlighting:

  • How to detoxify your body with 12 detox
  • Stress testing
  • Posture and core corrective exercise strategies to recover from Lower back or pain injury
  • Fundamentals to support your immune system
  • Body release to reduce stress
  • Testing  to improve sleep & energy levels
  • Top exercise program to get the fat off

This is where the fun begins. You can expect to lose up to 5% of body fat a week. So, if you have a high 40% rating at the start, you could expect to lower it to a healthy 15% in as many weeks.

You many have some mental emotional. condition that need help for over to over come to have body love to look at .