Nutrition Information | Exercise and Physiology Information


How To Lose 5 Pounds of Fat in 5 Weeks

By Maki Riddington

The fundamental principles involved in achieving a strong, lean and healthier body have been around for a long time. The problem is not that there isn’t enough information, but that there's too much. It's no wonder most people have a difficult time understanding how and when to apply the data to their own training program.

Here’s my take on 5 simple guidelines that can make a world of difference if they are followed rigorously. They aren’t necessarily the newest techniques taken from the latest cutting-edge plan. Rather, they are simple, time-tested, no-nonsense habits that you will need to adopt when designing a good eating program.

So let’s get to it...

1. Eat every 2-3 hours, no matter what. You should eat between 4-6 meals per day. This allows the body to better regulate blood sugar levels which determine when, how and what types of foods you will consume. Taking control of your blood sugar levels will help your mind and body deal with the cravings you experience during your fat-loss program.

2. Eat complete, lean protein (containing all the essential amino acids), with each meal. This means that every meal should revolve around protein. Protein keeps you full for a longer period of time, boosts your metabolism and stabilizes blood sugar levels.

3. Eat fruits and/or vegetables with each meal.

4. Ensure that your carbohydrate intake comes from only fruits and vegetables.

5. Include some healthy fats in your nutritional program. To ensure that your fat intake comes from good sources, include salmon oil, cod liver oil, flax seed oil, hemp oil, and/or extra virgin olive oil and a variety of nuts.

You may have noticed I didn't mention the importance of water. If you aren’t drinking plenty of it, then, shame on you--you should know better!

If you’ve been plugging away in the gym for some time and would like to see a reduction in waist size, these 5 tips if followed at least 80% of each week will produce results. You don’t have to worry about counting calories or studying food labels when you’re grocery shopping. If it doesn’t correspond with one of the 5 points above, it doesn’t go in the cart. Just focus on putting these guidelines ijnto practice and the rest will fall into place. By making a conscientious effort to follow these guidelines, you'll put yourself on the path to a slimmer and healthier body.

Of course, if you have specific needs, or are at a more advanced level you may need to individualize what I’ve mentioned. If you have questions, give me a shout at


About Maki Riddington

Maki Riddington is a CPT, Body Recomposition and Strength and Conditoning Specialist based in Richmond British Columbia. He focuses on athletic and strength conditioning. For more info go to and join his free online newsletter. Each monthly issue is packed with all the latest training info. MORE >>>

Maki Riddington  - Personal Trainer in Richmond