I’m Maya Jama’s personal trainer – this is my 12-step guide to losing weight fast
Desperate for a beach body this summer? Well, look no further.
For a personal trainer to the stars today revealed how to lose weight fast – without resorting to dangerous diets.
Ty Brennandwho has trained the likes of Love Island host Maya Jama and radio star Mollie King says that with a few small changes you can drop the pounds before the warm weather really sets in.
London-based PT said: ‘I recommend losing 1-2 kg (2-4 lbs) per week, which equates to 8 kg (1st 3 lbs) in a month.
If you’re not consistent, it’s not going to work for you. It’s about doing sustainable things from now until your holiday.
Ty Brennand, who has trained Love Island presenter Maya Jama (left) and radio host and singer Mollie King (right), among others, says you can drop the pounds for summer with a few small changes
“This might be a boost to the summer.
“But it’s not always about those short goals, but about things you can persevere for a healthier and happier life.”
Ty, who starred in the BBC3 show ‘Go Hard or Go Home’, shared his best tips with MailOnline.
Eat to content, not full
Ty, 37, said: ‘A lot of us overeat because our eyes are too big for our bellies.
“Once you eat food to the point where hunger is gone and your belly feels satisfied, that should be enough.” You don’t want to burst out of your jeans.
“When you’re hungry again, have a snack like fruit and nuts.”
Reduce portions, but not meals
Ty says to stick to three meals a day, with extra snacks if you’re hungry. But change how much food you serve on your plate.
He said, “Have two fistfuls of veggies, a handful of protein, and a handful of carbohydrates with every main meal. That should be enough.
“Many of us don’t exercise enough to burn more than that amount.”
Try intermittent fasting
One of the most popular timing schemes of intermittent fasting, a proven weight loss aid, is to eat only within eight hours a day and fast the rest.
The idea is that your body needs to burn fat stores for energy while fasting.
Ty said, “You can still have three meals a day, but they’re in a shorter time frame.”
“If you’re consistent with it, you’ll lose weight.”
“Doing some light fasting activity, such as a walk, burns fat. But it’s important to measure your energy level with this kind of diet.”
London-based PT said: ‘I recommend losing 1-2 kg (2-4 lbs) per week, which equates to 8 kg (1st 3 lbs) in a month. If you’re not consistent, it’s not going to work for you. It’s about doing sustainable things from now until your holiday’
Water absorption up
The NHS recommends six to eight glasses of water a day (about two to three litres).
But Ty suggests nearly doubling that if you’re trying to lose weight to replace lost sweat and curb hunger pangs.
He said, “For the average person, who probably doesn’t drink that much water, two and a half liters might be okay. But if you’re an active person who wants to lose weight, you need to stay hydrated.”
Turn white foods into brown
Ty said, “Change all white foods — pasta, rice, bread — to the whole grain or brown version.”
“Any bodybuilder or athlete trying to lose weight gets the brown version.”
Brown rice is a whole grain rice. However, white rice has had some parts of the grain removed, meaning it has fewer nutrients.
Studies have shown that eating brown rice can lower both body weight and blood sugar levels compared to white rice.
Reduce starchy carbs in the evening
Starchy carbohydrates – such as potatoes, bread and rice – are essential for the diet.
But Ty said he should avoid these nourishing foods at night because they “turn into glycogen, which turns into body fat if not used.”
“Eating too many carbs too close to bed won’t help someone who wants to lose weight at all,” he said.
“Sumo wrestlers eat white rice right before bed because they’re 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 whole grains, according to the NHS
• Eat at least 5 servings of different fruits and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
• Basic meals based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains
• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole-wheat muesli biscuits, 2 thick slices of whole-wheat bread, and a large baked potato with skin
• Provide dairy or dairy alternatives (such as soy drinks) and choose lower-fat, lower-sugar options
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which is fatty)
• Choose unsaturated oils and spreads and consume in small quantities
• Drink 6-8 cups/glasses of water per day
• Adults should have less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day
Source: NHS Eatwell Guide
Boost protein
Ty said, “It’s scientifically proven that your basal metabolic rate – [the amount of calories you burn at rest] – will increase when eating a high-protein diet.’
Eating a protein-rich meal—whether that’s meat or vegetarian alternatives like beans and lentils—makes you feel fuller for longer, which can help curb appetite.
It can also prevent the loss of muscle during a diet.
Avoid fried foods
It goes without saying that fried foods like fried chicken, donuts, and chips won’t do much for your waistline.
Ty said, “Instead, fry foods to cut out the caloric oils and cut back on processed foods.”
Be careful with the fats
Ty said if you’re restricting your diet, it’s still important to have fats – “but make sure they’re nutritious.”
“Macadamia, Brazil or almond nuts are a source of good fats and an excellent snack,” he said. “But I’d steer clear of a packet of honey-roasted peanuts.
Boiling an egg in some butter is okay. But no fake fats, such as margarine.’
Some sources of fat, such as avocados, cheese and yogurt, contain more calories per gram than carbohydrates and protein.
Ty said, “Dairy excess, for example, will be detrimental to weight loss. I tell my customers not to have too much cheese. Some Parmesan cheese on your pasta isn’t a sin.’
New to exercise? Go outside
You may want to exercise to aid in your weight loss.
Ty said, “Being active is important. You can do whatever you want on the street, whether it’s walking or jogging occasionally—jog for 30 seconds and then walk for 30 seconds.”
At the gym? Add cardio
If you hit the gym often, you can improve your results by adding some cardio to your strength-based workouts.
Ty said to start with a 15-20 minute incline walk on the treadmill, at 10 minutes a week.
He said, “Try shortening your rest times by doing supersets [two exercises back to back that work different muscle groups]. For example, squats followed by push-ups.
“You burn more calories because you raise your heart rate more because the intensity of the workout gets a little harder.”
No stress
Ty said the enemy of weight loss is cortisol, the stress hormone.
“When you’re stressed about losing weight, cortisol blocks the 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 is super important.”