How Flow Athletic co-founder Ben Lucas lost 25kg by simply cleaning up his diet

BEN LUCAS IS a chief instance of the significance of nutrition and diet. A former NRL player, marathon runner, health club founder and head coach of the Sydney marathon and Harbour 10K, he has all the time led a particularly energetic life. Nonetheless, he discovered himself gaining weight throughout Covid lockdowns as he began making poorer way of life decisions – and he struggled to stroll again the results of these decisions for years.

It’s pretty much as good an instance as any that regardless of how hard you train, until you get your weight loss program in test, you’ll be holding your self again. Lucas is about to run his 50th marathon, however even he discovered his efficiency hampered by his weight loss program.

So, what modified? For Lucas, it was understanding the affect that sure meals can have on long-term brain health. After studying some research on how processed food and sugar can result in cognitive decline, he determined it was time for a change. He cleaned up his weight loss program, however saved his coaching routine the identical. In consequence, he misplaced 25kg in simply 11 weeks and noticed his physique fats plummet from 18 per cent to six.2 per cent.

Right here, in his personal phrases, Lucas walks us via his transformation.

“I placed on a little bit of weight throughout the lockdowns, and it took me just a few years to be motivated to lose it once more. Whereas I used to be nonetheless bodily energetic throughout that point, it was a extremely traumatic interval of my life, so I wasn’t sleeping effectively and I used to be actually reaching for consolation meals. As soon as issues acquired again to regular, I wish to say that I instantly went on a well being kick, however I’ve two younger children and had a enterprise to run, so it wasn’t a precedence.

My relationship with health has all the time been good. I used to be an athlete, then I co-founded Stream Athletic, and I’m a marathon runner. In reality, I’m about to run in my fiftieth marathon this 12 months. However being a dad and a health club proprietor via Covid, I did let go of my weight loss program a bit. I additionally stand up at 4:30am to work out, in order that impacts sleep, which is important for good well being.

Lately I learn some research on the connection between weight loss program and long-term mind well being. I used to be an NRL participant again within the day, and I’ve had my justifiable share of head knocks. Analysis reveals that processed meals and sugar can result in cognitive decline, and as a dad, I wish to be in my greatest well being for so long as potential.

I made the dedication to scrub up my diet for the sake of my mind well being. What I didn’t anticipate was the dramatic bodily transformation. In simply 11 weeks, I misplaced 25kg and dropped my physique fats from 18 per cent to six.2 per cent – a 65 per cent discount. All via weight loss program alone.

I went all in on this one. I began proper earlier than Christmas and turning down the pavlova was the primary problem. At first, I observed a distinction in my power ranges and sleep high quality. Then, unexpectedly, I observed that I had misplaced loads of weight. As lots of my purchasers have skilled dramatic transformations, I do know that most individuals have a tendency to note an enormous change unexpectedly, and that was actually the case with me.

I reduce out all processed meals and sweets. Dessert has all the time been a every day factor for me since having children, however I removed it chilly turkey. The primary three weeks have been arduous, however I now not have any cravings.

Chopping down my portion sizes was an enormous one too. Most individuals put twice the quantity of meals that their physique wants on a plate. Chopping parts is an effective strategy to shed extra pounds, relying in your relationship with meals.

Now, my weight loss program is just about espresso, plenty of water, leafy greens, wholegrain carbs similar to rice and wholegrain bread, lean proteins and fat, and lean cheeses or nuts. I nonetheless run virtually on daily basis and do some power coaching, in order that didn’t change. However I really feel like I’ve much more power; I’m sharper, clearer and extra impressed, which has all been a great change.

I’m in my 40s now and my ardour is operating, probably not physique composition. I wished to be a greater runner, I wished to enhance my well being generally, however I didn’t actually have a physique aim. I practice individuals for a dwelling, so I knew cleansing up my weight loss program will surely guarantee I had bodily outcomes. However then once more, as I’m in my 40s, my metabolism is slower than it was, so I used to be shocked by how briskly the load dropped off.

I really feel like this expertise has made me a greater dad and higher at work; my marathon time is healthier too. It’s wonderful how a lot better your life can change into in the event you gasoline your physique proper and get sufficient sleep. And the outcomes aren’t simply bodily. From diminished stress ranges to power to creativity, all the pieces is healthier and I’m far much less burnt out.

If you happen to’re in the identical place that I used to be, my recommendation is to write down down your targets, make a plan and perceive that it takes round three weeks to type a behavior. If you happen to can push for 3 weeks, odds are it is possible for you to to make it a life-style change.

And in the event you mess up and do attain for the ice cream, it’s not a fail, so don’t quit in your targets. Have your ice cream and transfer ahead. A lot of individuals quit on their targets in the event that they really feel they’ve failed or cheated. You don’t should be that robust on your self.