Spring into Summer: Nutrition is without doubt the biggest influence on your body - so get the habit

PUBLISHED: 12:42 17 February 2014 | UPDATED: 12:42 17 February 2014

 Body Shape Fitness Camp. Picture: Steve Williams.

Body Shape Fitness Camp. Picture: Steve Williams.


Over the next four weeks I will be writing weekly articles as part of a four part ‘get in shape’ series. Each article will give you one big tip that you can build in, and if you follow the advice you will notice significant changes in your body, health and energy.

This week I will be addressing the most important change you need to make to lose weight and get healthy which is simply; eating healthily.

Nutrition is without a doubt the biggest influence on your body, and if you can get into the habit of eating nutritious, healthy food often - the results will be amazing.

My experience in coaching over one thousand people has taught me that simply focusing on food quality works the best. When you eat healthy food your body fills up on nutrients and you naturally eat less and get really healthy. Look to buy in whole foods, in their most natural form and create your meals from scratch.

Here is some of the basic guidelines we give to our members when they begin our programme which guarantees them to lose a clothes size in 4 weeks.

Look to eat three healthy meals per day. In each meal aim to get:


1. A healthy source of protein, meat, fish, eggs, plain yoghurt, vegetarians should research into the nut, seed and legume combinations that work best for them.

2. Plenty of vegetables. Cruciferous vegetables are very powerful for fat loss, broccoli, cauliflower and sprouts. Aim to get variety in and when in a rush just add some salad vegetables such as baby spinach, watercress.

3. Eat 1-3 portions of fruit per day. Berries are great fruits to eat regularly.

4. Use natural herbs and spices. Not only do these help your meals taste great, they also come with health benefits.

5. Drink plenty of water. 2 litres per day is a good amount to aim for.

6. Eat non-processed starchy carbohydrates, rice, potatoes, bananas and oats are best try to keep them to one meal per day.

7. Go 90-10. If on average you can healthily 90% of the time, 10% of the time gives you an allowance for cheats.

Set yourself the target to eat healthily and the benefits will be amazing.


  • Awesome comment I appreciate your feedback! I wrote this article for the benefit of giving some general advice to the general public so they can get started. Of course its generic its a widespread article. My goal was to help people start to eat healthily, not to give them precise macronutrient ratios, based on lean mass and basal metabolic rate and counting calories. That would be highly confusing for the average consumer and give them NO BENEFIT. I also have over 300 before and after pictures that prove tangible results that I have gotten for people. How many do you have? As for the scare mongering - I'm yet to find any renowned nutritional expert that advises people with high body fat percentages and low activity levels to eat a macro nutrient ratio of 50% starchy carbohydrates. In fact, whilst i NEVER recommend it, its proven that humans have and can sustain life with ZERO starch. As for fats of course nutritious fats are incredibly important. Thats coming in my 'feel good' article. Lets face it though most of the fats should be consumed within the higher quality proteins. i.e. oily fish, good quality meat, eggs, nuts, obviously there are additions we include - that, once again go beyond the scope of this article and peoples understanding of fats in general. Potentially telling people fat is good could give them the wrong idea, unhealthy fats are lethal. Thank You in advance for understanding why your comment is unhelpful.

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    tim megginson

    Wednesday, February 19, 2014

  • This is generic blurb but in fact to some extent scaremongering. The average human will function better having carbohydrates in each meal and regardless of trends will probably run best of a 503020 CPF ratio. It's not about restricting carbs its about restricting calories and getting the macro-nutrient balance correct with quality nutritious foods. There is no explicit mention of fats in the diet or their good fats to consume.

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    Tuesday, February 18, 2014

The views expressed in the above comments do not necessarily reflect the views of this site

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