Leanne Ward, a nutritionist and dietitian from Brisbane, reveals the secret to losing fat whilst eating more, and even sneaking in a few sweet treats.
Leanne promotes losing weight in a sustainable way by eating whole foods and some treats, rather than cutting out food groups.
The new mum revealed the ‘secret formula’ to fat loss is focusing on what you can add in to your meals, rather than cut out.
Dietician and nutritionist Leanne Ward has revealed her weight loss secrets that don’t require cutting out food groups completely
The new mum said the ‘secret formula’ to fat loss is actually to focus on what you can add in to your diet, rather than remove. She believes a healthy meal features a high fibre carbohydrate, a lean protein, a healthy fat, three or more colourful veggies and a small treat
She said your main meal should contain a high fibre carbohydrate, a lean protein, a healthy fat, three or more colourful vegetables and a small treat to finish.
Rather than extreme dieting, Leanne believes eating a balanced diet will result in long-term, sustainable fat loss and a healthy body.
‘If the thought of doing something to help you lose weight makes you cringe.. stop!’ the mum said.
‘If you can’t see yourself doing something for at least 12 months (to create a sustainable habit out of it), there’s no real point doing it as any weight you lose doing the strict behaviour means you’re likely to re-gain it again the second you stop doing the behaviour.’
The nutritionist revealed that she took part in yo-yo dieting when she was younger and never saw long-term results.
‘The young me tried cutting things out 100 times before I realised that adding in more filling whole foods and allowing the treats in smaller amounts (instead of restricting then bingeing on them) was the KEY to balance long term,’ she explained.
Since eating a whole-food balanced diet Leanne has ‘stuck to a healthy diet and lifestyle’ for ten years without ‘falling off the wagon.’
The nutritionist tried cutting food many times in her younger years but learned eat whole foods and a balanced diet is the best method to lose weight
Leanne’s top tips for healthy living
* Stop overthinking it
* Eat moderately well
* Workout 3-4 times per week
* Get 7-8 hours sleep per week
* Manage your stress
* Repeat forever
The mums top tips for weight loss are to make it a lifestyle, stop with the quick fix crash diets and create habits you enjoy.
‘Often when I work with my coaching clients, I increase the amount of food volume they’re eating (but lower the overall calories) and their body goes from holding onto weight to kick starting fat loss (without feeling starving!)’ she explained.
Leanne further discusses healthy fat loss and all things nutrition on her podcast The Nutrition Couch.
Leanne and her husband David had their daughter Mia ten months ago and Leanne has already returned to her pre-pregnancy weight
Leanne has proven her fat loss tips work after already losing the 22 kg she gained whilst pregnant since her baby Mia was born ten months ago.
The mum returned to her pre-pregnancy weight by the time she was eight months postpartum by following her own Lean Gut Mind Method coaching plan that she makes for her clients, being consistent, and reminding herself that ‘slow and steady win the race’.
‘The biggest thing I have learnt is that making healthy choices and exercising regularly is hard with little sleep, full time work, a baby, running two businesses, trying to have a social life and building a new house,’ she said.
‘I haven’t been perfect at all, just damn consistent every week.’
The mum shared this post about her postpartum weight loss journey. She is one month post partum in the top row of pictures, and eight months postpartum in the bottom row
Previously, the dietitian revealed the exact grocery haul she gets every time she goes to the supermarket – and she recommends it for ‘time poor’ people who want to prioritise their health.
Leanne filmed herself shopping at her local Woolworths, recommending that you pick up a mix of goods from the five core food groups – grains, vegetables and legumes, fruits, dairy and alternatives and meats and alternatives.
In a clip shared with her 292,000 followers she begins by picking up fruit.
‘Start with fruit, fresh, frozen and tinned,’ she explained as she picked up grapes, bananas, frozen blueberries and garlic paste.
Next, she grabbed salads, nuts and legumes.
‘Then we’re gonna add as many pre-chopped and cut up veggies as we can and put them into a trolley or basket,’ she explained.
Leanne then picked up whole beetroot, Asian style salad, carrot and zucchini style ‘spaghetti’, and pre-chopped mixed rainbow vegetables.
A dietitian has revealed her exact grocery haul she gets every time she goes to the supermarket – which she recommends for ‘time poor’ people who want to prioritise health
Leanne Ward, from Brisbane, filmed herself shopping at her local Woolworths, recommending that you pick up a mix of goods from the five core food groups – grains, vegetables and legumes, fruits, dairy and alternatives and meats and alternatives
‘Next we want nuts, seeds and legumes,’ she explained.
‘We’re going to prioritise our plant-based protein sources’.
Leanne’s choices included a luxury nut mix, tinned chickpeas and lentil soup.
Next, she picked up wholegrain carbohydrates, including brown rice and quinoa and high-fibre pasta.
In a clip shared with her 292,000 followers she begins by picking up fruit, veg and then meat alternatives
Finally, she picked up dairy and alternatives, including probiotic yoghurt, cottage cheese and tofu.
She finishes by picking up meat and alternative protein sources – including salmon and eggs.
‘Fast and easy guide to good nutrition at the supermarkets,’ she wrote in the caption.
‘Come shopping with a dietitian and see what I recommend for time-poor people who still want to prioritise their health. You’ll see the foods I buy and use everyday but how do you know if your own choices are good for your health?
Leanne advised picking up a mix of frozen, fresh and tinned fruit and veg including blueberries and garlic
‘Do you know if you are achieving the right mix of the 5 core food groups? Grains, vegetables and legumes, fruits, dairy and alternatives and meats and alternatives’.
Fans were quick to comment on the tips branding them ‘incredibly useful’.
‘Love this,’ said one.
‘We love this routine,’ added another.
‘Omg I loved this!!! Please do more of these!!!’ commented another.