Weight Loss: Alternative lunch ideas

Following a couple of client queries regarding lunches over the past couple of weeks we found it easier to share a post.

The problem:  It’s winter and I’m still eating salads, possibly getting slightly bored.    I need some variety and something that suits the time of year more.

The answer: Here goes..


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The principles or all meals designed towards weight loss (or fat loss) remain the same.  High in protein, loaded with vegetables and slow releasing energy.  We are aiming to eliminate certain food groups such as wheat and dairy to be safe as they often slow weight loss.  A protein salad is the perfect option here as it ticks all the boxes, can be eaten cold and varied easily.

Other options

Ok ok, now for a couple of other options.  We are trying to use the same principles here but may suffer ever so slightly on quality.

  • Home made vegetable soup, but use protein as a side dish (ie half a can of  tuna, a turkey breast).
  • Chilli con carne with little or no rice.  Easily made in abundance one evening and kept for a few days.
  • Any evening meal works well here, but may be less convenient to take to work.
  • Eggs and beans option works here as well.
  • Protein Wraps – particularly chicken or bean based with lots of salad and minimal dressing.  Can even be shop bought but beware.
  • Shop bought options – would include fish, chicken or bean based options. These will work well in a snip and be infinitely better than sandwiches. Again beware of what’s been added!

Ways to approach it

If at all possible a main meal at lunch is great or as mentioned above some of a previous evening meal.  For some alternating protein salads and these other options may be enough to relieve the boredom. Just ensure that high portion of protein, a little fat and loads of veg.

Weight Loss: How exercise helps

Of the many aspects affecting weight loss, exercise is certainly one of the most significant.  Here we will look at why this is the case, and if so how much and what type works the best.

Losing weight without exercise

Yes, this can be done, but the honest opinion is that this is a slower process.  Want to lose weight fast, just don’t eat! Following a faddy diet will get results short term, but what next?

Looking for long term efficient weight loss that stays off as well as being fitter, healthier and stronger? Get down the gym!

Burn baby burn

The calorie burning effect of exercise is huge, but not in the way you may believe.  During exercise, vigorous cardio activity such as rowing or running may burn anywhere from 600 calories rarely beyond 1000 calories  But thats a lot of work, and solid for an hour!

It’s the afterburn of exercise that is key, the increased metabolism for anything up to 24 hours afterwards.  See more on this below..


Cardio v’s Conditioning

So, which is the best for burning fat?  This is an age old question and can simply be answered by saying a combination of the two.  There are opinions and research showing either way, but essentially cardio will tap into fat directly.  Conditioning on the other hand will tone muscles, making them more metabolically active increasing metabolism every day!

Other aspects

As well as all the obvious benefits of exercise for weight loss, it simply allows us to be human.  An over indulgent meal on the weekend just requires more time sweating on a Monday.  When metabolism is on the rise the little slip ups and treats along the way.  Regular, well planned exercise will speed up the weight loss process without a doubt!

Tips to help you train this winter

Winter is a tough time to be out training.  Strong winds, ice and driving rain are pretty constant from December until February.  Check out some simple tips on how to brave it this winter.

Wearing the right clothing

There is now an abundance of warm but breathable fabrics out there and the manufacturers have made the most of them. Warm materials are obviously great but they must be breathable to stop you feeling like a boil in the bag.  Windproof clothing is particularly clever keeping you warm, dry and protected from cold wind.

Merino Wool items are amazing, currently top of the list.  Warm, breathable, sweat wicking and also anti bacterial so they never smell!

Accept some indoor training

Switching to some indoor training either in the gym or at home in the garage is a lifesaver.  There are times when you just don’t have the heart to face the cold.  Loud music and motivation essential.

Come spring you will appreciate these sessions.


A warm hat, socks, some decent gloves or a breathable scarf (the best) can make all the difference on a cold run or cycle.  Better to have them and have to stuff them in a pocket than get cold extremities!

Click here – For more information on Bournemouth Personal Training or check out the gym at BourneFit Personal Training Studio