Leanne Ward, a Brisbane-based nutritionist and nutritionist, reveals the secret to losing fat while eating more and even sneaking in some sweet treats.
Leanne encourages weight loss in a sustainable way by eating whole foods and some treats rather than cutting out food groups.
The new mom revealed the “secret formula” to fat loss is to focus on what you can add to your meals, rather than cut out.
Dietitian and nutritionist Leanne Ward has revealed her weight loss secrets that don’t require cutting out food groups entirely
The new mom said the “secret formula” to fat loss is to focus on what you can add to your diet, rather than remove it. She believes a healthy meal consists of high-fiber carbohydrates, lean protein, healthy fat, three or more colorful vegetables, and a small treat
She said your main meal should include one high-fiber carbohydrate, one lean protein, one healthy fat, three or more colorful vegetables, and a small treat to finish.
Instead of extreme dieting, Leanne believes that eating a balanced diet leads to long-term, sustainable fat loss and a healthy body.
“If the thought of doing something to help you lose weight makes you cringe… stop it!” said the mom.
“If you can’t see yourself doing something (to make it a sustainable habit) for at least 12 months, there’s no real point in doing it, as any weight you lose from the strict behavior means that You’ll likely gain it back the second you stop doing the behavior.’
The nutritionist revealed she went on a yo-yo diet from a young age and never saw long-term results.
“My young self tried to cut things out 100 times before realizing that adding more filling whole foods and allowing the treats in smaller amounts (rather than restricting and then consuming them) was KEY to long-term balance,” she explained.
Since adopting a balanced, whole-food diet, Leanne has been “sticking to a healthy diet and lifestyle” for ten years without “falling off the wagon.”
The nutritionist tried many times to avoid food when she was young, but she’s learned to eat whole foods, and eating a balanced diet is the best way to lose weight
Leanne’s top tips for healthy living
* Stop thinking about it
* Eat moderately well
* Train 3-4 times a week
* Get 7-8 hours of sleep a week
* Manage your stress
* Repeat forever
(Source: the_fitness_dietician)
Moms top tips for weight loss are to make it a lifestyle, stop the quick crash diets and start developing habits you enjoy.
“When I work with my coaching clients, I often increase the amount of food they eat (but lower total calories), and their body goes from maintaining weight to kickstarting fat loss (without starving themselves!),” she explained .
Leanne talks about healthy fat loss and all things nutrition on her podcast, The Nutrition Couch.
Leanne and her husband David gave birth to their daughter Mia ten months ago and Leanne is already back to her pre-pregnancy weight
Leanne has proven her fat loss tips to work, having already shed the 50 lbs she’s gained during pregnancy since giving birth to baby Mia 10 months ago.
The mother returned to her pre-pregnancy weight when she was eight months postpartum by following her own Lean Gut Mind coaching plan that she created for her clients, was consistent and herself reminded that “slow and steady wins the race”.
“The biggest thing I’ve learned is that with little sleep, a full-time job, a baby, two businesses, trying to have a social life and a new house, it’s difficult to make healthy choices and exercise regularly to build,” she said.
“I wasn’t perfect at all, just damn consistent every week.”
The mother shared this post about her weight loss after giving birth. She is one month postpartum in the top row and eight months postpartum in the bottom row
Previously, the nutritionist revealed the exact food yield she gets every time she heads to the supermarket – and she recommends it for “time-poor” people who want to prioritize their health.
Leanne filmed herself shopping at her local Woolworths and recommended that you buy a mix of goods from the five main food groups – grains, vegetables and pulses, fruit, dairy and alternatives, and meat and alternatives.
In a clip she shares with her 292,000 followers, she starts picking fruit.
“Start with fresh, frozen, and canned fruit,” she explained while saving grapes, bananas, frozen blueberries, and garlic paste.
Next, she grabbed salads, nuts, and legumes.
“Then we add as many pre-chopped and sliced veggies as we can and put them in a shopping cart or basket,” she explained.
Leanne then took whole beets, Asian-style salad, carrot and zucchini-style spaghetti, and pre-chopped mixed rainbow vegetables.
A nutritionist has revealed the exact groceries she gets every time she goes to the supermarket – which she recommends to “time-poor” people who want to prioritize health
Brisbane’s Leanne Ward filmed herself shopping at her local Woolworths and recommended that you buy a mix of goods from the five main food groups – grains, vegetables and pulses, fruit, dairy and alternatives, and meat and alternatives
“Next, we want nuts, seeds, and legumes,” she explained.
“We will prioritize our plant-based protein sources.”
Leanne’s choices included a luxurious nut mix, canned chickpeas and lentil soup.
Next, she switched to whole grain carbohydrates, including brown rice and quinoa, and high-fiber pasta.
In a clip she shares with her 292,000 followers, she begins picking up fruit, veg, and then meat alternatives
Eventually, she picked up dairy and alternatives, including probiotic yogurt, cottage cheese, and tofu.
To finish, she picks up meats and alternative sources of protein — including salmon and eggs.
“Quick and easy guide to good nutrition at the grocery store,” she wrote in the caption.
“Come shopping with a nutritionist and see what I recommend for people short on time who still want to prioritize their health. You see the foods I buy and use every day, but how do you know if the choices you make are good for your health?
Leanne advised buying a mix of frozen, fresh, and canned fruits and vegetables, including blueberries and garlic
“Do you know if you’re getting the right mix of the 5 major food groups? Grains, vegetables and legumes, fruit, dairy and alternatives, and meat and alternatives”.
Fans were quick to comment on the tips, calling them “incredibly useful”.
“I love this,” said one.
“We love this routine,” added another.
‘Oh I loved that!!! Can I have some more, please!!!’ commented another.