Here’s the reality: it doesn’t matter how hard you work out in the gym if you don’t put the same time, effort and focus into what you do in the kitchen.

The old saying that “you can’t out-train a bad diet” is something of a cliché, but like all clichés it’s rooted in truth. And if you want to make big changes to how you look with your shirt off – and as quickly as possible – then you need to start thinking more about mealtimes. Here’s my expert advice on how you can start to eat smarter and torch body fat faster.

FUEL FOR THE DAY AHEAD

When following this training plan, breakfast is the most important meal of your day because what you eat first thing helps dictate better eating habits until bedtime. A breakfast made from lean protein, healthy fats and fibre - think eggs, bacon, and yes, some green vegetables - provides a sustained release of energy, so hunger won’t hit before lunch.

SWAP SARINES FOR SALADS:

Swapping a pre-packed sandwich and crisps for a big bowl of green leaves, mixed veg and chicken, tuna or another quality protein will help shrink your belly fast. A lunch like this will provide muscle-building protein,more stomach-filling fibre to ward off cravings, and an abundance of vitamins and minerals to keep your fat-torching mission on track.

REFEUL DURING DINNER:

Your final meal of the day needs to be high in protein, especially if you’ve just worked out to help the repair of your damaged muscles. Baked salmon, grilled steak or chicken breasts on top of a pile of grilled or roasted veg will provide all your body needs. Add avocado or home-made hummus for some healthy fats to allow your body to better absorb certain vitamins.

BE CLEVER WITH CARBS:

To lose belly fat quickly you need to be smart with your carbs. A small amount of certain carbs, like sweet potato or wholegrain rice, with dinner after training can aid recovery and help you get to sleep quicker. But the sugars and processed carbs found in chocolate, cakes, biscuits and sodas should be avoided if you want to burn fat and not gain it.

DRINK LIKE A FISH:

Being hydrated is crucial to getting lean quickly because if your body is struggling with the mental and physical problems of dehydration, it doesn’t have the resources or inclination to burn fat. Aim to drink at least three litres of water a day - carry a big bottle with you and sip frequently - and drink more on training days to ensure you stay hydrated.

PICK THE RIGHT SNACKS:

To burn fat you need to be in a calorie deficit (expending more than you take in) so inevitably you will feel hungry at times. Nutrient-dense snacks - nuts, natural yogurt, beef jerky - will fill you up and top upyour intake of protein, healthy fats, vitamins and minerals. Avoid high-sugar nutrient light snacks, and watch your belly melt away

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Follow me @blindguardian for workout and nutrition tips.

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