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Personal trainer and founder of Enliven Fitness Studio Michael Wilson explains how cutting out the CRAP (carbs, refined sugar, alcohol and processed foods) is one of the best ways to lose weight fast. He shares his top tips on shedding kilos – and inches.

1. Cut out the CRAP – carbohydrates, refined sugar, alcohol and processed foods

A diet high in carbohydrate and sugar (eg bread, cakes, chocolates, chips, fast food and alcohol) actually encourages the body to store more fat and thus prevents you from losing weight. These types of food fail to satisfy hunger for very long, and soon enough you become hungry again and turn to CRAP to gain quick energy. This vicious cycle of eating leads to weight gain and can eventually result in diabetes.

Solution: Restrict or completely remove refined carbohydrates, sugar, alcohol, caffeine and processed foods.

Eat fresh, nutrient-dense whole foods (preferably organic and sustainable, that does not contain pesticides, preservatives and additives).

2. Stress

In our modern reality, stress is a common occurrence. Stress can have a damaging effect on the body, and could be the reason why you are having trouble losing weight or achieving your fitness goals. The body responds to stress of any kind by triggering its “fight or flight” response, which causes blood sugar alterations and hormonal shifts that can actually promote the storage of fat.

Solution: Minimise stress in your life. Think of solutions that you can lessen or remove these stressors. Perform regular relaxation and meditation. Go for regular walks in nature to help de-stress from these everyday pressures.

3 . Skipping Meals

Skipping even just one meal can cause a disruption to the balance of important hormones and enzymes within the body, resulting in an elevation of stress hormones. Skipping meals puts immense stress on the body by forcing it into a catabolic state. When this fasting state is broken your body responds by increasing fat stores to avoid the possibility of this stressful event occurring again.

Solution: Eat every 3-4 hours which will maintain stable blood sugar levels without causing a catabolic state.

4. Yo-Yo Dieting

These diets may initially promote weight loss however this is done in an unhealthy manner, and often have high fail rates with people quickly gaining the weight back. These diets will fail to give you the long-lasting results that you desire as they do not sustain a healthy metabolism.

Solution: Eat healthy fats in the form of meat from organic and pasture-fed animals, raw butter and dairy products, free-range eggs, avocadoes, raw nuts (soaked and dried), coconuts and seafood. These healthy fats will promote the healing and rebalancing of your hormonal system, will satisfy your hunger for longer and prevent you from overeating.