Sussex Performance Centre

5 Foolproof Ways To Lose A Stone

Losing body fat is one of the most common fitness goals. Most people think it is an impossible task. At SPC, we know it is very simple.

Taken directly from our FREE 5 Steps to Losing Your First Stone Ebook, we give you 5 simple tips to lose the weight you could put on over the Christmas period.


When it comes to effective fat loss, it is very hard to out-train a bad diet.  Here are some take home steps:

1. Eat real food; this is the key.

This is by far the most important step. If you do this, you’ll end up following all the other
rules almost by default. A simple rule of thumb is to only eat food that grows out of the
ground or lives off the land. When you look at something on the shelf, ask yourself if
it would have existed 5000 years ago? If the answer is no, avoid eating it. An easy tip
is to stick to the outer aisles of a supermarket where fresh produce is normally found
and away from the interior where processed food is stored. Everything you eat should
eventually rot, which means it should be consumed fresh and not from a box.

2. Cut out any processed foods.

If you follow step 1, this is a no brainer. Avoid consuming cakes, biscuits, crisps, sweets,
ready meals, cheap processed meats etc. You see, these food groups offer zero
nutritional value to your body. They don’t help any of your systems function and can
result in inflammation, which can lead to water retention, bloating and an unhappy gut
among other things.

3. Eat protein with everything.

Protein is arguably the most important component of your nutrition plan. When you eat
a high protein diet, you generally feel less hungry, eat less and lose weight as a result.
From our experience, most people do not eat enough protein. Eat lean high quality
protein with every meal ( chicken, turkey, white fish or fatty meat/fish such as salmon,
mackerel, beef). Aim for a minimum of 2g of protein per kilogram of body weight each
day. Start with a portion the size of the palm of your hand with every meal.
Eating protein also helps you to keep your muscle or build it. Muscle is metabolic, which
means it requires a good amount of energy to function. This energy requirement is a key
part of the fat loss process.


When it comes to exercise, too often people are doing the wrong type of training for their goal. Changing your physique is one of the hardest challenges you will ever undertake. Do not let the social media influencers tell you otherwise. It times time, dedication and round the
clock attention.

The key to changing your body shape is building muscle. Before you begin to panic and run a mile, we didn’t say bodybuilding. Muscle not only gives you better shape (which improves everyone’s self-confidence), it will use more energy (it is very metabolic which equals fat loss), and it will also improve your posture (reduces injuries).

To add muscle to your body, you will need to lift weights. Each exercise in our programme comes with a tuition video link found in youtube channel library. This will help you master each exercise technique safely and will help you learn a lot faster. This is especially crucial if you are new to lifting weights.

Check out all our articles on training programmes.


A good night’s sleep is incredibly important for your health. It is just as important as eating healthy and training regularly.

Sleep should be non-negotiable as it is that important to optimal health. It also is imperative for optimal performance and reaching your physical potential. It plays a huge role in you having a healthy hormonal system and is an obvious game changer if your goal is to lose body fat.

What Happens When You Don’t Get Enough Sleep?

Poor quality sleep impacts you daily. Apart from feeling rubbish, the major disruption to
the body when it comes to poor sleep is in your hormones. The major hormones that are
affected are testosterone, cortisol and growth hormone.These hormones need to be in
balance to aid you in your fat loss journey and promote optimal body composition.

Suppressed Testosterone Production

Testosterone production – go a few nights on 60% measures of sleep and see where
your sex drive is at. Possibly a teenager or young man in his 20s won’t feel this, but wait
until the 30s and 40s hit. Testosterone is key in promoting muscle gain in BOTH males
and females.

Limit blue light exposure at night and aim for 8 hours of sleep every day. 


Success, happiness and health are all about mindset. Your mindset and belief systems
affect everything in your life from what you think and feel to how you act and react to
the world around you.

In order to achieve your goals, your mindset needs to match your aspirations, otherwise
it might be holding you back from getting where you want to be. If anything, mindset is the most powerful tool at your disposal when it comes to improving your health, getting stronger, feeling fitter and generally doing what you need to do in terms of looking after your body on a consistent basis.

If you want to improve your self-confidence or develop more dedication, you need to see consistent progress to help fuel your motivation. You must create new habits to support this mindset change and produce long term results.

Further Reading

Accountability and Mindset


The majority of people we see at SPC have very little understanding of digestive health.
They have never even looked into it! To identify any potential digestive system issues,
please read through the following questions.

1. Do you suffer from bloating when you eat a meal?
2. Do you suffer from gas?
3. Do you regularly have loose stools?
4. Do you suffer from constipation?
5. Do you feel fatigued after eating a meal?
6. Are there any key foods that cause you severe discomfort when you eat them?

If you answered yes to at least three of the questions above, the chances are you do
have some level of digestion issues. Of course, always speak to a doctor if you see this
as a real issue and they can recommend more comprehensive tests, such as a stool

Want to know how to improve your digestion? Download the FREE 5 Step To Losing A Stone 

As always, thanks for taking the time to read our blog. We love giving you all as much information as possible and hope you can use it to help you with your health and fitness goals. If you want any more guidance, please get in contact with a member of the SPC team.


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