Top Tips for Weight Loss!
Today I am sharing with you my top tips for losing weight in 2017.
The number one factor that’s going to have an impact on wether you lose weight is that you must be in a calorie deficit. This is non-negotiable if you want to see numbers on the scale come down.
This is achieved by reducing the volume of food that you eat and/or increasing the amount of physical activity that you do so you are burning more energy than you are consuming, ideally gradually for long term sustainable results.
It sounds simple enough but so many of us (60% of the population) struggle with this.
Here are a few ideas that you could start doing today that will help you with your weight loss journey.
1. Swap high sugar, processed breakfast cereals and bars for something more substantial, nutrient dense and protein rich to start the day. A veggie omelette is a great option to kick start your day.
2. Start introducing more protein into your diet. This is especially important for women who tend to eat less than the required daily amount. Protein is the building blocks of muscle. The less fat you have, the leaner you are with metabolically active muscle and the more efficient your body is at burning fat.
3. Step away from low-fat products. I’m a big fan of eating foods in their most natural form and almost all low-fat products have been stripped of their goodness and been replaced with sugar and polypols (low calorie, fake sugar). Because these foods aren’t very satisfying, you will end up consuming more later in the day to feel satiated and nourished.
4. Bulk out your foods with low calorie, nutritional dense vegetables. You can eat more and lose weight if you are being smart with your food choices and become aware of the nutritional value and content of certain foods. Veggies such as spinach, courgette, tomatoes, peppers, mushrooms, green beans are good choices.
5. Choose better carbohydrate sources. Yes, your body needs carbohydrates to function optimally so removing them from your diet is a complete no-go and totally unsustainable. Try eating carbohydrate foods that come form nature such as sweet potatoes, white potatoes, fruit, oats, vegetables, rice and grains.
6. Start including fats in your diet. They have so many roles in the body ranging from hormonal synthesis, maintaining healthy cell structure and nervous system pathways that it’s detrimental to your health to not eat them. They are also incredibly satiating which means that you are less likely to feel hungry and gorge on other foods later. Try adding some olives & avocados to your salad or some nuts and seeds into your porridge.
7. You have to exercise portion control. You can eat as much healthy food as you want but if you’re eating too much, you still won’t lose weight.
8. Reduce your alcohol intake. Alcohol is an empty calorie (void of nutrients so doesn't benefit the body) and also high in calories, having more calories per gram than carbohydrates and protein. It also lowers your inhibitions and you are less likely to make the right food choices whilst drinking. It’s also responsible for the dreaded hangover and we all know that the last thing we want with a hangover is chicken salad! You don’t have to give it up completely but you do have to monitor it.
9. Prioritise sleep. A lack of sleep throws off your hunger signals and therefore someone in a sleep deficit will want to eat more, especially with accumulative nights of lack of sleep. A good night’s sleep will result in balanced hormones, managed hunger levels, reduced stress and better recovery from exercise. Make it happen.
10. And of course, EXERCISE! I could sing about the benefits of physical activity until I’m blue in the face but moving your body will burn off excess energy and help you get into that calorie deficit you need. Whilst diet is responsible for losing weight, its exercise that’s responsible for shaping and toning the body. If you want to feel and LOOK fit and healthy then working out has to be part of your lifestyle.
I would love to hear from you if you’re on a diet/trying to lose weight. What do you struggle with the most and what do you need more of? Email me back email@example.com with any questions or problems that you have and I’d be happy to help.
Posted by Rebecca Maslin