Fat Burner Plan
Fat loss that works for 12 months not 12 weeks!
Have you tried Atkins? Weight watchers? Slimming World? Juice detoxes? The results were great initially …and then 12 months later, you re-gained all the weight lost plus some more. The science shows that 90% of people who lose weight unfortunately gain it all PLUS more after 2 years. Fad diets don’t work in the long-term.
Our bodies, especially women’s bodies will defend body fat as part of the human survival mechanism. It is the reason we are here today - so show your fat some love! Modern living means there is an evolutionary mismatch between our bodies biology and the environment today - excess food and sedentary lifestyles.
End the vicious cycle of weight loss and weight gain - discover how to maintain a healthy and strong body composition FOR LIFE. No more crash diets or yo-yo dieting - ever!
Our glucose sensor guided, low carbohydrate and intermittent fasting approach works for the long-term. At Your Plate we use a unique method that combines DNA guided diets, lifestyle changes and powerful behaviour change tools to re-engineer your mind and body - you will successfully lose weight for the long-term.
The science behind the Fat Burner Plan
Every plan is genetically mapped and created according to your DNA profile.
You will learn how to:
Lower your carbohydrate intake and free sugars in the diet.
Practise intermittent fasting at least 1 day per week.
How a whole foods plant-based diet with an abundance of vegetables, protein and good fats will help to manage your weight for the long-term. Moderate amounts of meat , dairy and fish can be incorporated if you wish.
Lifestyle changes including moving more, mindfulness and optimising your sleep.
Meal plan and buy the right foods to create a new healthier way of life.
“The Nutrigenomics, Overweight, Obesity and Weight Management (NOW) trial found that genetically guided weight-loss diets help reduce body fat after 3‐ and 6‐month follow‐ups, beyond a gold‐standard weight‐loss intervention.”
How it works
Embrace your fat stores - it is why you are here!
Why your body fat is key to survival
Body fat is an energy storage depot. In the past, those humans who could store the most fat would have the highest level of energy reserves and the highest chance of survival - in times of famine. This provides another perspective on pesky fat! The problem today is the evolutionary mismatch, we no longer require vast fat stores as we live in a world of plentiful food and many of us are storing excess fat.
Body fat stores are needed during fasting
We store fat in adipose tissue in our bodies - mostly under the skin (subcutaneous), the body cavity (visceral) and small amounts in muscle (intramuscular). When energy runs low, particularly glucose, the body detects this and calls on fat reserves for back up.
Metabolic Health Matters
Metabolic health is a term used to explain how your body produces and uses energy. It encompasses some of the following elements of your body function:
Blood glucose levels
2. Cholesterol markers
3. Blood pressure
4. Waist circumference
How is metabolic health linked to your weight and body composition?
Fat metabolism is regulated by genetic, nutritional, metabolic and hormonal factors. At Your Plate we use glucose sensors to understand more about your blood sugar levels and how your body converts glucose into energy for the body.
Obesity carries many health risks
Heart disease risks, stroke, cancer, decreased mobility, stress factures, decreased sexual and reproductive health, poor emotional health, low self-esteem, low energy.
At Your Plate we appreciate that long-term weight management and fat loss involves the complex interplay of hormones (insulin, cortisol, leptin, oestrogen, thyroid hormones) as well as diet and lifestyle factors. The calorie deficit model of weight loss is too simplistic and ineffective for long-term sustainable weight management.
Track your progress
A healthy rate of weight loss will differ according to different body types. For someone who is classified as “overweight” (by BMI measure) a weight loss rate of 1 lb or 0.5kg per week is considered safe and sustainable.
2kg per month is a safe and sustainable rate of weight loss, you may lose more in the first 2 months due to water retention.
Unless under medical supervision, losing weight faster than this can increase the risk of health problems and make you feel tired and unwell.
Body composition tracking not just weight in lbs & kgs
We use various body composition metrics (using an Omron body composition scale) to monitor your progress - not just weight and BMI. BMI is a good general indicator but additional metrics help you to gain a more in-depth understanding of your body and risk factors - and ultimately feel healthier, stronger and fitter.
Body fat percentage
Work towards being in the healthy range for your age group to be in optimum metabolic health.
Visceral fat
Visceral fat is harmful fat around the organs in the abdominal cavity. This is active fat and can disrupt the proper functioning of hormones such as insulin, increasing the risk for type 2 diabetes.
Muscle mass
Maintaining good levels of muscle mass is important for a strong and fit body to support an active lifestyle.
Waist hip ratio
Important measure for belly fat, this is the dangerous fat that is linked to heart disease, type 2 diabetes, cancer, stroke.
Positive lifestyle changes -
Move more, feel great
At Your Plate, we don’t like to use the word “exercise” - we talk about “moving more” and “being more active”. The key thing is to find activities you enjoy to sustain your interest and integrate more movement into your daily routine. You may find you have a different winter and summer routine due to weather conditions and your seasonal energy levels.
If you want to lose body fat (and weight) we will work on including at least 3 hours of physical activity per week into your schedule - both cardio and strength based workouts. We recommend the Les Mills On Demand virtual workouts for convenience and variety - there is something for everyone (14 day free trial and £12 per monthly subscription). You will be given a workout planner every month to challenge your fitness.
We will support and motivate you to achieve these fitness goals.
