Weight loss tips to boost your 2018 New year's resolution. Part one.
I love giving people fitness tips and ideas as it's something I'm so passionate about and I am more than happy to give my time giving advice to people who want to better themselves.
Its January and the most popular New Year's Resolution is…weight loss!
The past few days, I have been asked the same questions by work colleagues, friends and family; What can I eat to lose weight and what sort of exercise should I be doing? So I thought it would be a perfect opportunity to share my tips on healthy eating and workouts for weight loss!
WHAT TO EAT.
For weight loss, nutrition is 70% of the battle! You don’t need to train every single day to lose weight, you simply have to make better choices in your diet to see results.
Let me make one thing very clear…are you listening? Ok….
YOU DO NOT HAVE TO STARVE YOURSELF TO LOSE WEIGHT!
I'll repeat that………..
YOU DO NOT HAVE TO STARVE YOURSELF TO LOSE WEIGHT!
Seriously though, by reducing your meals to one a day, detoxing, juice dieting, only eating soups (yes apparently that’s a thing) you slow down your metabolism. A slow metabolism burns fewer calories than a fast one. That’s scientific FACT.
So rethink your nutrition, instead of EATING LESS, just EAT BETTER!
Trust me I eat 4 to 5 meals per day, including snacks, but because they are CLEAN meals and I strength train, it doesn’t affect my metabolic rate.
Overwhelmed? Just start with the basic swaps, even by doing this you will see great results.
Here's a list of my swaps.
CARBS AND FATS ARE NOT THE ENEMY! YOU JUST NEED TO EAT THE RIGHT ONES
What's the first thing you think of cutting out when diets…carbs? Oh how wrong that is.
Carbs are not the enemy, you NEED carbs for energy! If you cut out carbs that’s when you get lethargic, experience headaches etc which make you go back to your binge eating ways.
As I've said above, you just need to make a simple swap with your carbs, rather than cut them out completely!
Omega 3 fats, Monosaturated fats and poly saturated fats such as avocados, salmon, flax seed, olive oil, nuts are the healthy fats and vital to your body's functioning, whereas trans fats, omega 6 fats and media-chain triglycerides such as; margarine, butter, corn oil are the least healthy fats of the bunch. But what about some meats and cheese? These are saturated fats which should be eaten in small quantities.
Your meals should include a balance of Protein, Carbohydrates and Healthy Fats.
Here's a list of things you should include within your diet, you can use this table to mix and match your meals
COOK FROM SCRATCH!
I know we all work hard and have long days, kids, other commitments etc but I guarantee you that it's your convenience food that is affecting your waistline.
There are so many benefits to cooking form scratch;
You can make it in bulk, for work or the next day – HELLO CONVENIENCE
You know EXACTLY what is going in your food; no sneaky calories, sugars, fats etc – everything will be accounted for
It tastes soo much better!
It’s a bit of bonding time for you and your family, or you loved ones! It gets them eating healthy too!
DON'T RESTRICT YOURSELF!
The one thing I stress to everyone is "don't say you can eat that"
Its human nature to want what you can't have! Which is why I say if you are craving chocolate…just have a bar.
Obviously don’t just eat junk food all the time, because that’s not the point.
For me, if I fancy something sweet I'll put chocolate in my proats, if I'm tired I'll up my carbs, if I have a headache more than likely you're not hungry you are thirsty. Just listen to your body.
By doing it this way I don’t feel like I need a cheat meal every week, I simply have one if I want one and if I don’t I won't.
Although you may have an end goal in sight; "holidays, wedding etc" this should be a sustainable healthy lifestyle and not a short term thing.
This is one of the biggest things, some people hate giving up.
But you don't have to give it up completely, either make the right choices, or just reduce your intake.
MEAL PREP IS KEY
I can't stress how important it is to meal prep. We've all been there when we have turned up to work without a lunch and think sod it, ill go out for food and end up getting a Mcdonalds or KFC… it happens to the best of us!
I know, when you come home from work the LAST thing you want to do is meal prep, especially if you have kids.
What I do?
Every Sunday I prepare enough vegetables and protein for the week ahead, I then get those microwaveable rice packs or cous cous packs (uncle bens) etc that I can quickly chuck in the microwave in work. Then I put them in Tupperware boxes and in the fridge, so I simply have to pick one up in the morning and throw it in my bag.
Then with breaksfast, I put a packet of oats in my drawer at work along with a tub of protein so I can have my breakfast as soon as I get into work and that also means… more time in bed. WIN WIN! Or if I've had enough of oats (it happens) I will prepare egg muffins** Recipe is on my website. These are so simple to make and can be made in bulk for the week ahead .
If you work in an office and want more tips on how to be healthy the CLICK HERE for more tips.