1. Eat less
Weight loss happens when people eat less. For many, this seems too simple. The modern world makes it very easy to overeat, and nearly impossible to out-exercise a bad diet. However, this is often overlooked in the hope that food can be re-arranged in some special way to suit your metabolism, or that magic pill will provide the results you have been looking for.
It is not uncommon for someone to believe their diet is healthy, and yet be baffled as to why they can’t lose weight. You may be highly motivated but haven’t yet made the connection between every bite of food you are putting in your mouth and weight loss. It’s no suprise when calories are monitored and portion sizes are fine tuned, bodyweight changes occur.
2. Meet your protein goal
Protein is the most filling nutrient, it helps to blunt hunger and stabilise blood sugar. This helps with energy levels and appetite control. Research also supports the benefits of increased protein when dieting. Too often the intake of dietary protein is reduced in favor of carbohydrates.
Setting your protein requirements correctly will help prevent excess calories and overeating. Think about how difficult it is to overeat steak and green vegetables compared to a meal of take away food, chocolate, soft drink or ice cream.
3. Eat more fiber
Fiber is a key ingredient when dieting. It slows gastric emptying, which is the rate food leaves the stomach. This helps provide a feeling of fullness. Fiber also physically stretches your stomach, which sends a signal to your brain that you’re full.
4. Eat fruit
Fruit can also be of great benefit when dieting. It has phytonutrients, fiber, low calories, and promotes satiety. The fructose in fruit works to refill liver glycogen. When your liver glycogen is emptied, a signal is sent to your brain that may stimulate hunger. Replenishing your liver glycogen can help provide a feeling of fullness, this is especially helpful when dieting.
5. Eat good fats
FAT! The mere mention of the word scares most people. For a long time fat was blamed for just about everything. In recent times we have changed our views on the importance of fat and come up with the category of ‘essential fats‘ to make them sound more appealing. Good fats are those found in foods such as fish, nuts, seeds, olive and coconut oil.
The type of fat you don’t want is McDonald’s, KFC, chocolate and ice cream.
6. Exercise
Exercise, in particular weight training is an essential and vital part of keeping you healthy, and for long term weight management. However, the fastest way to get rid of unwanted body fat is through diet.
While working out in the gym may not be for everyone, there are many benefits beyond fat loss that are well worth mentioning. These include increased energy, strength, elevated mood, improved blood glucose management, prevention of osteoporosis, improved posture, gastrointestinal transit time, cholesterol profile, heart health, immune system, as well as balance and coordination.
7. Consider food allergies, sensitivities and intolerance’s
Food sensitivity is often given a low priority in the investigation of health and well-being. Food allergies are immune reactions to specific antigens that may occur within minutes (anaphylactic shock) to a few hours after exposure. True food allergies can be fatal and are not as common as the sensitivities and intolerance’s most people experience. Sensitivities are manifestations (gastrointestinal or skin) that may be delayed for several hours or days. The most common antigens are dairy, wheat, egg, soy, nuts, peanuts, fish and shellfish. Food-sensitive people may also benefit from removing other antigens such as oranges, tea, coffee, chocolate, corn and sugar.
8. Enjoy free meals and flexibility
A free meal provides a psychological break from structured eating. The reality is we all have social functions, eat out at restaurants and sometimes just need to satisfy a craving. We are also surrounded and tempted with sugar filled foods everywhere we look. If you are eating well and losing weight then a planned free meal can do wonders for your weight loss advancements and emotional well-being.
Something else worth mentioning us that if you have eaten a little bit of junk food, this isn’t such a bad thing. Often when this occurs, especially on holidays, many people have the belief they have ruined their weight loss efforts and they might as well keep eating. This is also often accompanied by feelings of guilt and more eating. The truth is that one piece of cake or a bowl of ice cream might contain around 500 calories. In the context of a balanced diet, combined with a weekly exercise program this is not panic stations. However, if you continue to eat and turn that into 5000 calories then things start to change. Don’t be your own worst enemy.
9. Consider weight loss as a ‘challenge’ rather than a problem.
Why? Because a problem by definition is difficult to resolve. The energy and motivation you feel towards a challenge is more likely to have a desirable outcome, than that surrounding a problem. From here you can visualize the ideal version of you – the ‘you’ you would most like to be. Get excited and enthusiastic about what you are creating, be passionate! Select the best materials to help you achieve this, including positive thoughts and actions that are aligned with your goals.
Fast, Effective Fat Loss
Solutions to shed the inches, kilos and fat!
My goal is to help you get the body that you want, and to keep it. Gone are the days of restrictive dieting and exhaustive workouts to get the body of your dreams. Discover how you can achieve fast and permanent weight loss without re-arranging your life.
I can help you tailor a solution to achieving your weight loss goals in 3 simple steps.
1. WHAT to eat
2. WHEN to eat
3. and WHY
