January 29, 2018In Lifestyle, NutritionBy Sean Lerwill10 Minutes

Rather than fight against the current and continue to try to impress on people that in the long run it’s better to concentrate on eating healthily and adding in a sustainable exercise routine, rather than worrying solely about fatloss. I’ve decided to give people what they want and put together Ten Simple Ways to Lose Fat. The caveat is that these 10 simple methods are all safe and sensible and in no way detrimental to health.


Ollie Ward's body transformation by Sean Lerwill for the Maximuscle Protein ProjectIf you want to lose fat, stop putting C.R.A.P. into your body.

You’ve probably heard the saying “you are what you eat”. In part, I’d have to agree. If you are going to eat junk food, you health and fitness will be junk. You could get most other things right in terms of health, fitness and nutrition, yet if a large part of your life revolves around last minute take-aways and junk food like crisps, chocolate bars and biscuits, you’ll be hampering your body’s ability to change no end.

How to lose fat? Ditch the C.R.A.P.

C.R.A.P. stands for:

  • C arbonated drinks
  • R efined sugar
  • A dditives/Alcohol
  • P rocessed foods

Remove these things that make up C.R.A.P. and you be surprised at the changes you’ll see.

Carbonated Drinks

kate braithwaite maxinutritionMost carbonated drinks are full of sugar. I don’t need to explain anymore than that. Ingesting Calorie high, nutrient low sugary drinks is simply a waste of Calories. If you need to be watching your Calorie intake to reach your fatloss goal, ingested sugar in this form is simply fatloss suicide.

Even “diet” drinks don’t cut the mustard. They still contain artificial sweeteners, which at best still trigger certain hormones in the body that could lead to storage of fat and at worst could be carcinogenic. Be good to your body and remove these drinks? You don’t need them. If you are someone who MUST have a can of whatever fizzy drink per day, you have an unhealthy addiction/reliance on something and need to break the habit. By all means treat yourself once a week on what I term you metabolic meal, but after a while, ditch this one too; your teeth will thank you.

Refined Sugar

If you are used to sugary foods and snack you ar probably somewhat dependent on the buzz you get from eating them. You need to break this. Just like the carbonated drinks, these are simply high Calorie, low nutrient foods. If you switch to a sensible nutritional plan with good portions of veg and protein you won’t crave sugary snacks as much. Like going cold turkey on the carbonated drinks, this may be hard at first, so reward yourself after a tough 45-60min training session with a few sweets or the like. But that’s it. Post workout only. Just like carbonated drinks you must break the dependence.

seanlerwill celebrity trainerFor many people, their taste buds are attuned to sweet things and thus they aren’t actually tasting real foods properly. If you are a tea or coffee drinker who NEEDS sugar in it to drink it, do one of two things: stop drinking it or drink it without sugar. After only a week or so, you’ll adjust (if you keep the sugary snacks out of the diet completely) and soon a cup of tea/coffee without sugar will be your norm. You need to get to this point to beat the refined sugar urges you have relied on but that have stopped you losing bodyfat.

Additives and Alcohol

Two for one. A bit cheeky I know… Well actually, you get one for free, so not cheeky. You’re winning.


Let’s start with additives. Foods with additives in could be affecting the smooth running of your body, whether it’s your sleep or you fat burning. additives effect hormones and thus the way our bodies work normally. Try to eat natural foods in their natural states, before all the additives to give them a shelf life/make them taste like something they didn’t. If you want to eat potato, eat a baked or mashed potato that you prepare. Don’t buy shop bought mash that has a number of additives for flavour and/or shelf life. This simple change along with drinking more water can have huge implications to fat metabolism and burning.


Alcohol. I’m sue this will divide the audience. Let’s start with the facts. Protein: 4 Calories per gram. Carbs: 4 Calories per gram. Fats 9 Calories per gram. All essential to our diet, no matter their Calorific content. Obviously we have to be careful with fat intake when trying to lose bodyfat so as not to ingest too many Calories for our need. Alcohol: 7 Calories per gram. Yes, more than protein and carbs. Less than fat, but unlike good fats, these are empty Calories. There is no nutritional value to them. Bottom line, if you are having a drink every night or even just a few nights a week, you are ingesting empty Calories. To ensure you aren’t getting too many Calories, to ensure you can maintain fatloss, you would have to lose Calories from elsewhere, i.e. your good food choices. Not the way forward. If you are serious about fatloss, in that it’s something you really want, you have to ditch or at least hugely limit the alcohol. If that makes you want to switch off from this article, then I suggest your fatloss goal isn’t really that important to you.

Processed foods

Sean LerwillThis one goes hand in hand with additives, as processed foods tend to contain lots of additives. Bottom line is, try to eat anything you eat as close to its real state as possible. Vegetables, as they look when they grow. Meats, fish etc. AS close to they look when alive. What I mean is, a sausage or burger, unless you make them yourself or pay quite a bit, will be heavily processed and likely contain some ingredients you don’t really want. From additives to bulking agents. These things can interfere with the smooth running of the body, so just stick to the original versions. Water to drink and things from the outer isles of the supermarket. If you do want to eat bread (which is fine, so do I) look for the fresh made with limited additives. The long life version with big brands are likely to be more processed and contain more additives etc.

Lastly, while we are on brands, if something has a brand that is recognisable around the world, it probably isn’t that great for you. There are exceptions like Total Yoghurt which are great products, but these are few and far between. In general, brand name drinks, sweets, crisps, ice creams etc are not good for your fatloss journey.

Again, as I’ve said in previous Ten Simple Ways to Lose Fat Blog posts, you need an understanding of your nutritional needs (The Ration Pack Diet) and a good resistance based training programmeย to really get on top of fatloss, but these tips on avoiding C.R.A.P. can certainly help.

Follow my Ten Simple Ways to Lose Fat blogs for more ways you can easily start to burn bodyfat.