GetFit AF

The 10 Weight Loss Rules

Follow these principles to take control of your body fat and insulin levels. Focus first on the rules that connect to your Yes answers above.

1. Reduce your intake of refined carbohydrates — white bread, white rice, pasta, and processed grain products raise insulin more than whole-food alternatives.
2. Cut out sugar-sweetened drinks — sodas, fruit juices, energy drinks, and flavoured coffees add calories without satisfying hunger.
3. Include a source of protein at every meal — protein reduces hunger, preserves muscle, and keeps insulin levels stable between meals.
4. Fill at least half your plate with vegetables — fibre from vegetables slows digestion, reduces insulin spikes, and keeps you full for longer.
5. Avoid eating after 8pm — late-night eating raises insulin overnight and disrupts the body's natural fat-burning cycle during sleep.
6. Eat slowly and stop when you feel about 80% full — eating too quickly leads to overconsumption before fullness signals reach your brain.
7. Choose natural fats over low-fat processed products — avocado, olive oil, eggs, and nuts slow digestion and provide lasting energy without spiking insulin.
8. Keep alcohol to one standard drink or fewer per day — alcohol temporarily shuts down fat burning until it is fully processed by the liver.
9. Move your body for at least 20–30 minutes every day — even a brisk walk significantly improves insulin sensitivity and supports fat loss.
10. Prioritise 7–8 hours of sleep per night — poor sleep raises cortisol, which increases hunger and drives fat storage, especially around the belly.