Deciding you want to lose weight needs to become a lifestyle thing! You are not on or off the wagon, you are just eating for health, to feel good, to safe guard your future, and live a long, healthy, happy rewarding life! Its not about restriction or never eating your favourite food again. Its about balance, eating in a way that supports your body to be healthy, energised and full of vitality.
Concentrate on the habits, because that is what impacts your physiology and your biochemistry, and will help nourish your body at cellular level to support its function, helping you become strong, healthy, lose weight and feel 100 x better, NOT the number on the scales.
The following is 8 tips to consider when trying to lose weight.
1) Keep it simple.
🥦 Keep it simple by eating natural, wholefood single ingredient food is a good place to start with losing weight or when trying to eat better.
🌶 Eating these kinds of foods instead of processed or refined foods helps to regulate appetite and metabolism, as well as will provide you with all the nutrients for good health.
🍠 Go for more simpler dishes such as soups, casseroles, stir fries, fish fillet, chicken breast, lean steaks, along with steamed or stir-fried veggies with herbs and spices for flavour.
2) Increase your protein intake.
🍗 Protein helps fill you up, keeps you full for longer, regulates appetite and supports sustainable long - term weight loss.
🍳 Eating plenty of protein at each meal, breakfast, lunch and dinner, will also help reduce cravings and increase will power helping to eliminate those afternoon or evening munchies.
3) Make sure you eat enough.
🍇 Not eating enough will only make you crave the foods that will hinder your weight loss. Ensuring you eat plenty at each meal including enough protein, healthy fats & carbs, will stop you wanting to snack.
🍒 Going too low on calories can decrease metabolic rate and increase fat storage.
🥥 Chronic undereating also increases levels of stress hormones, which promote fat and weight gain.
🍍 Not getting enough nutrients may reduce muscle tone, strength and affect your metabolism.
🍅 Undereating leads to fatigue and low energy over time.
4) Choose a carbohydrate intake that matches you activity levels
🥑 The amount and intensity of the exercise you do is the key factor to determine your carbohydrate needs.
🍌 If you are generally sedentary and do not or cannot exercise, a low-carb diet may help you lose weight.
🍊 low carb diet or low GI diet may also be beneficial for a number of chronic health complaints.
🍑 Fill up on the fat burning four instead – Fibre, protein, fat & vegetables
5) Consider other areas of your lifestyle!
🍆 Diet and physical activity are the cornerstones of successful weight loss, but other lifestyle factors are also crucial.
🥒 Getting stressed or anxious over your diet, health and lifestyle will only be detrimental to both your health and weightloss.
🧀 Sleep and stress levels will hugely impact your ability to lose weight and keep it off.
🌽 Aim for seven to nine hours of sleep per night
🥕 Practice regular stress management such as meditation, yoga, deep breathing, reading etc.
🍏 Know your weak points and enlist or put in place strategies to help overcome them.
🍓 Maintain commitment in the face of peer pressure.
🍐 If you don't have time to plan or prepare yourself simple healthy meals, or find time for relaxation or exercise you most probably need to revaluate your lifestyle if you are serious about changing your health.
6) CONSIDER TRACKING YOUR DIET
🥗 If most of the time you follow a simple, whole food diet, it doesn’t require calorie counting for weight loss, and you should be able to eat to appetite, but tracking can be useful if you are still struggling to lose weight.
🍒 Losing the last few pounds can often take much more attention to intake.
🌶 Write down everything you eat on a meal planner or online tracking app such as MyFitnessPal. You don't have to do this forever, just short term to be aware of what you are eating every day.
7) OTHER CONSIDERATIONS
🍉 The type of bacteria most prominent in your gut is shown to play a part in hormone regulation, weight control and lots of other factors that may hinder weight loss. Taking steps to promote your beneficial bacteria may help.
🍣 If appropriate try prolonged fasts. You can try a whole day or 16 hours from dinner until lunch the next day. This would be sufficient to help reset your insulin levels and to rest and rejuvenate your gut bacteria.
🥝 Look at reducing inflammation – Eating an anti-inflammatory diet can help bring the immune system back into balance and aid fat loss.
8) PORTION GUIDE
🥘 As mentioned above, it’s very difficult to overeat on a simple, wholefood diet but portions should roughly look like this per meal; Protein – a palm-sized portion
🍝 Fat – about 1–3 tbsp - you will find that fat often goes hand in hand with protein however. (i.e salmon, eggs, whole yogurt)
🍋 Veggies – as many as you can but at least 2 cups/ ½ your plate with every meal
🍑 Carbohydrate – this might be a piece of fruit or small portion of rice, but it is the last thing to add.
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