Healthy weight loss

I know I've promised you guys a post concerning what I do to lose weight before a fight.   But first of all we need to make a difference between weight loss and weight cut. 

Weight cut is basically when you drain your body from water, youre probably familiar with fighters spending some time in the sauna before weighins with a sweatsuit on? Well doing that make you lose a bunch of weight, especially men. The thing about this is that you gain this weight again pretty instantly after your weighin. Meaning: it's not constant and above all its NOT healthy. Being a woman, this can also cause you hormonal problems losing your periods etc.

So, healthy weight loss what is that? 

To me, a healthy weight loss is when I Lise weight without ever feeling hungry and my body gets all the fuel and nutritious food it needs.  

My program: 

My fight weight is at 56kg this time and I started of at 61kg.

Since I started doing MMA I've been growing a lot of muscle, plus I eat like a horse....  So to reach my goal losing 6kg without breaking a sweat and crying through a sauna session In the end I do the following.

  • I start one month before the weighins making sure I have enough time to make any adjustments if needed
  • the idea is to eat your carbs like an upside down pyramide: start of with a carby breakfast, eat some carbs during lunch and then cut the carbs completely after 5 o'clock. 
  • obviously try to cut salt and sugar as much as possible as that make you retain water
  • drink a lot of water
  • try cooking your food at home, and if you're a lazy swede you're a lucky cause in Stockholm there are starting to pop up a couple of clean food restaurants that cook clean food with no preservatives, excessive salt or sugar. Do NOT buy store bought food it's contains a lot of what's mentioned above.
  • be honest with yourself. Weight loss is not easy. You probably have to compromise the way you've been eating and thinking regarding food. This makes you confront you're behavior, which worst case can cause some guilt. Watch out for that. You are trying to take care of your body, not punishing yourself.
  • obviously: do your cardio. No training besides cardio is more efficient  for weight loss. I do 45 min on the cross trainer a couple of times a week besides from all the other training I do. 

What can I eat? 

In later posts I'm gonna let you in on some recipes but I'll give you some simple tips to go by right now. 

Breakfast: 

Overnight oats with banana and hazelnutmilk , or any other nutmilks. Top it of with some dry fruit and nuts, but go easy on this, they contain a lot of calories even tho healthy.

I'm usually very content with this meal (and remember I eat a lot) but you can eat an egg if it's not enough.  

Snack : 

A fruit. I prefer green apples and a cup of green tea. Helps not to retain water.

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Lunch :

My favorite dish that I been doing for years is throwing together a bunch of vegetables in the oven, I always include sweet potato to kill any sugar cravings afterwards, together with some lean meat: chicken or fish.  

You can also go with a salad on the side to mix textures and temperatures! Or if you're a sucker for sauces: do a guacamole! My man loooooves it. Not a drop left after we're done lol.

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Mexican inspired dish with quinoa and chicken. Some guacamole on the side. 

Mexican inspired dish with quinoa and chicken. Some guacamole on the side. 

I'm sorry vegans! When prepping for a fight or if you have a hectic life it's hard to make alternative foods. Eating beans makes my stomach ache like a mofo! If you have any good tips besides tofu I'm idle ear! 


Snack:

1 or 2 eggs, depending on your size. If you're low on sugar and it's before 5 eat a fruit. 

Dinner: 

Eat as much vegetable as you want with protein. And I really mean as much as you like!! 

 

Spinach and broccoli purée with curry chicken. The quinoa is for lunch, exange it for a nice salad.  

Spinach and broccoli purée with curry chicken. The quinoa is for lunch, exange it for a nice salad.  

Same pure, kind of the same chicken but added some haricot verts and a little vegetable wook out of aubergine onion garlic and red peppers. 

Same pure, kind of the same chicken but added some haricot verts and a little vegetable wook out of aubergine onion garlic and red peppers. 

How you spice things up is important!

I try not to use any salt, so I need to make it taste a lot right?  Hence I use following ingredient to make nice dressings and spice my veggies with:

  • lemonjuice
  • cilantro: fresh or dry
  • any herbs
  • chili powder
  • red onion
  • garlic
  • olive oil
Favorites!  

Favorites!  

And remember: be patient! You're body adjusts the first week. But I guarantee you that you'll start seeing great results the second week!