Tom Kerridge - Lose Weight & Get Fit

To Bef & Acey

CONTENTS

Vegetarian recipes

Recipes that are good for freezing

The calorie counts for recipes cannot be absolutely precise because there are many variables, including the water and fat content of ingredients, and calorie loss during cooking. The counts do, however, allow you to work out your approximate daily calorie intake.

COME ON, HAVE A READ!

Five years ago, when I first set out to lose weight, I didnt really have any specific targets in mind. It was basically about wanting to be healthier and feeling fitter so I could enjoy life more. At my heaviest, I weighed around 30 stone and it wasnt easy, but I lost more than 12 stone through cutting out carbohydrates (pasta, bread, potatoes and rice) and alcohol, as well as swimming every day. I wont lie: it was bloody hard work! But it felt amazing to see such positive results.

Saying that, something important Ive learned in the past couple of years is that life is not a linear journey, especially when it comes to weight loss and health. Although Im in a lot better shape than before, Ive noticed that the scales are starting to creep back up again and that my clothes arent fitting quite the way Id like them to any more. I could tell you the same old excuses about being busy at work, family commitments and responsibilities at home, but I know youve heard them a million times you probably tell them to yourself! Whether I like it or not, theres no denying it: Im heading into middle age. I may still feel like the young man who loved to party, but my body is telling me otherwise. Its now or never, and I dont want to go back to where I was.

My initial weight-loss strategy concentrated mainly on what I was eating, but now I know that its to do with fitness as well. The food you eat directly affects your ability to stay fit, so the two working together is the secret formula for getting maximum results and maintaining those results long term. Its all about finding a way to make both of these things a priority in your life.

Fuelling fitness

You only need to look at the extreme diets of elite athletes to know that what you eat or dont eat can have a serious impact on performance. Now, Im not saying we should all eat and train like Olympians, but I know from my own experience that if Ive not eaten properly, working out will be that much harder. I can still hit my workout goal for the day, but it will take so much more effort to get there and Ill take longer to recover. You need to fuel yourself properly before and after exercising, and put the right things into your body.

The recipes in this book have all been calorie-counted so that you can keep an eye on your daily intake you can work out how many calories you should be eating each day, in order to lose weight, by either using an online calculator or speaking to your doctor. They have also been put together with fitness in mind, so they contain lots of great ingredients that will help to sustain energy levels through the day and during your workout, and help your muscles recover afterwards.

Carbohydrates and protein are both vital when it comes to fuelling your body. Unrefined carbohydrates (carbohydrates in their natural, unprocessed form) will give you slow-release energy and help replace the sugars that get used up during a workout. I like ingredients such as oats, wholegrain pasta, sweet potatoes and brown rice. The overnight oats when you get home.

I have also included lots of lean protein in the recipes, which is really important for muscle repair after exercise. Great sources of lean protein include chicken, turkey, fish and seafood, lean mince, free-range eggs, chickpeas, beans and lentils. I also use chia seeds and quinoa, both of which are excellent sources of plant-based protein, and I love the texture that these ingredients bring to dishes. After an intense cardio session, youll need a few more carbs, and after a strength workout, you should focus on the protein, but you ideally need some of both in every meal and the recipes in this book are built around providing this. Meals that are especially good for post-workout recovery have this symbol:

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A common misconception is that because youre exercising hard you can eat more. This is true to a certain extent especially if you dont have a lot of weight to lose. But just because youve been to the gym, it doesnt mean you can indulge in chips on the way home. Trust me, Ive been there! Its true that when youre exercising you might feel a bit hungrier though, so I find its best to time my workouts to end just before a mealtime, which means I dont end up counting down the minutes until lunch.

It also makes a difference how much time you leave between eating a meal and exercising about 24 hours is a good window to aim for. My ideal time to work out is at about 11am. It means I can get a proper nights sleep, eat a good breakfast and know I will perform at my best and then afterwards I can head straight into lunch. In reality though, Im usually deep in work at that time, so I tend to fit exercise in either first thing in the morning or on my way home at the end of the day. If thats the case, then Ill grab something light and not too fatty, such as yoghurt and a piece of fruit, veggies dipped in hummus, toast topped with nut butter (see to give me a bit of a boost beforehand.

I also try to pack in as many whole foods as I can like fruit, veggies, whole grains and pulses such as beans and lentils which are as close to their natural state as possible and dont contain additives. These foods are higher in fibre than processed carbs like white bread or sugary cereal, so they take longer to digest, meaning youll feel fuller for longer. And they have the added bonus of containing loads of extra nutrients. We all know we should be avoiding cakes, sweets and crisps when were on a diet, and thats the simple reason why: you enjoy them for the 5 minutes it takes to eat them, but then inevitably youre hungry in about an hour. So aim for more whole foods and try to stick to proper mealtimes.

If youre cutting back on meat generally, or just want to eat more veg-based meals, turn to the chapter. Also look for the symbol next to lots of the recipes, which means theyre suitable for vegetarians.

Make it work for you

We all have different pulls on our time responsibilities at home, family and work to juggle. Life is hectic and complicated. I struggle with work-life balance all the time, often working late or leaving early in the morning. Thats why it is so important to find a way to make fitness and eating work properly for you and your lifestyle. Theres no one-size-fits-all, so try to find some balance where you can.