23 Sensible and Sustainable Weight loss tips - that work
1. Ditch your trigger foods
It could be grab bags of Monster Munch, homemade flapjacks, or that extra spoonful (or seven) of mac and cheese; whatever your poison, it pays to park it, particularly any food you have a tendency to overeat or eat mindlessly.
Rearranging your fridge may sound way too simple to work, but nutritionist Karen Beck assures us it does: move the foods that you know fuel you and make you feel good to the most visible shelves and shift the unhealthy stuff towards the back. Oh, and while you’re there, clean up your kitchen.
2. Sweat closer to home
Working out in your own space doesn’t just save time, it’s also easier to fit in if you find yourself with a spare five minutes. Remember – a few minutes is better than no minutes at all.
Do a bit of Tabata and up physical activity by climbing the stairs at work, or standing up in the office for 10 minutes every hour. Why not try one of WH's favorite home HIIT workouts or four week home workout plan?
It all adds up – and research shows that just 15 minutes a day can add years to your life.
3. Hit your step count
You read that right—yes, walking can be one of the easiest ways to lose fat.
It may sound simple, but various studies in the journal Best Pract Res Clin Endocrinol Metab have found that enhancing your daily NEAT—that's non-exercise activity thermogenesis or the number of calories you burn without actually working out—can be key to dropping fat the easy way.
Aim for between 10,000 and 12,000 steps a day.
4. Up your fiber intake
Like Kate and Wills, Bey and Jay, and Ben and Jerry – there’s a reason this power pair works.
Fiber expands in your stomach and also takes time to digest, which means you feel fuller for longer, so focus food choices on fiber-packed whole grains, vegetables, and whole fruits (not juiced).
5. Rethink your portions
'Studies have shown that most dieters underestimate how much they eat,' says Filip Koidis, founder of W1 Nutritionist.
Tools and gadgets can help but the most useful hack is far simpler.
'Aim for a portion of protein the size of your palm, a pile of vegetables the size of your fist, a cupped hand of carbs, and a thumb-sized amount of fat.' Chow down. Still, stuck? Read the WH guide to portion sizes.
6. Be mindful of your alcohol consumption
One you likely already know, but a simple premise: whatever alcohol you drink adds to your diet in the form of added calories, and when you're trying to maintain a calorie deficit for fat loss, a couple of large roses can quickly tip you over the edge.
Experts advise enjoying a drink here and there in moderation—it's about finding a balance that works for you, after all—and if you are going to drink more regularly, opting for lower calorie drinks such as:
7. Eat three square meals
Stick to traditional meals of breakfast, lunch, and dinner – supplemented with a small morning and afternoon snack if you’re feeling particularly peckish – to ensure that your hormones remain balanced and avoid grazing turning into overeating.
Despite all the advice about eating five or six smaller meals throughout the day rather than sitting down to three main meals, some research has shown this strategy isn't the most effective for fat loss—however, it's vital that you practice a little trial and error to decide what works best for you and your body.
8. Keep a record
Keep a fitness and food diary and make a note of how you train and what you eat (yes, that Bounce Ball you snaffled while dinner was cooking still counts) so you can see where your goals are at.
Research in the American Journal of Preventative Medicine shows that food journals can double a dieter’s fat loss efforts.
'Sitting down and thinking about what you’re going to eat and why you intend to eat it means you’re not acting on immediacy and impulse, but controlled thought and positive intentions,' says Kenny.
And you’ll be mindful to enjoy every mouthful of your favorite meals. Try one of the best calorie counting apps to track macros, meals, and more.
9. Add weights to cardio
To drop serious kilos, you'll likely need the one-two punch of aerobic exercise plus strength training.
'Regular resistance training can boost your basal metabolic rate by 15% but it’s key to target multiple muscles,' says Nicola Addison, PT, and founder of Eqvvs Training. We’re talking squats, lunges, pull-ups, and deadlifts.
10. Have a veggie starter
If you’re eating out, check the menu in advance and you’re more likely to make a smart, considered choice when you order.
'Opt for a vegetable-based starter,' says Toribio- Mateas. 'You’ll be feeding your healthy gut microbes and filling up with fiber, meaning you’ll absorb fewer calories from starch and fat as a result.'
11. Drink in the outdoors
Research says that placing yourself in the context of a wider ecosystem, simply by stepping outside, can improve body confidence and help you make healthier choices.
It comes down to a human need to maintain your place in nature, which, over time, will lead to you feeling healthier and happier. Grab your coat.
12. Stick up pics
'If you have a fat loss goal, have pictures on hand that motivate you to stay on track,' says Kenny.
When it comes to setting goals, visualization is important. It could be a picture of you at a healthier weight, fitspo from your favorite athlete, or an outfit you want to wear when you reach your goal.
13. Say yes to smart swaps
Fact: small treats keep you from feeling deprived, so allow yourself a little bit of something you love every day (aim for it to be around 150 calories). The reason?
This kind of moderation is the difference between a ‘diet’ and a lifestyle you can stick with forever. Nailed it.
14. Ditch the extras
Milk in your coffee, sauce on the side, extra alcoholic drinks, those mindless nibbles when food appears in front of you – it all adds up.
'Added sugar and sweeteners affect your gut microbes in ways that make you more prone to put on fat (or less prone to lose it),' says Toribio-Mateas.
15. Make sure you're getting the right amount of protein
1.5 is the magic number to aim for when it comes to protein – which helps build muscle and fuel fat loss – if you’re a regular in the weights room.
To hit the right amount, multiply your weight in kilos by 1.5 – eat at least that many grams per day, spread evenly over meals and snacks. That could be in the form of protein powders or high protein foods, such as eggs, chicken, red meat, fish, tofu, feta cheese, and some legumes.
16. Eat enough to balance fat loss and energy
There’s a fine line between eating for energy and muscle recovery and eating to drop body fat.
Fat loss will be a by-product if you’re burning energy at the gym but shouldn’t necessarily be your goal over fitness, strength, or endurance.
'People think if they exercise more they’ll lose more fat,' says Koidis. 'But its effect on fat loss is minimal as humans have a variety of adaptive and compensatory mechanisms to make up for the energy burnt in the gym.'
'Your exercise recovery goals should include a good night’s sleep, a balanced meal consisting of all three macronutrients, and rehydration.'
If you're not yet educated on what exactly macros are, let WH explain fat loss macros, or use this handy macros calculator if maths was never your strong point..
17. Don't get caught up in fads
Clear confusion by taking a step back and looking at a wellness approach that suits your body type, goals, and lifestyle. A nutritionist or dietitian can help you figure this out.
'It’s important that changes you make are realistic and sustainable rather than short-term fixes or fad diets,' says Koidis.
'The key to a healthy lifestyle lies in individuality – what’s healthy for a celebrity or friend isn’t necessarily right for you. Make a note of how your body reacts after foods that you eat.'
18. Don't fall off the wagon
People need support and accountability in reaching goals.
Whether that’s from a nutrition expert, a support group, or a friend, locking in regular update sessions will provide vital support and encouragement while keeping you on track.
Going it alone? 'Have a clear vision of yourself looking fit and healthy,' says Kenny.
'Imagine yourself feeling the way you’d feel and appreciating your healthy body. Do this every time you falter and your willpower will become stronger.'
19. Don't be scared of healthy fats
You may think to lose fat, you need to cut down on fat.
But in reality, healthy fats like olive and nut oils – in moderation – can boost the flavor of your meals, add energy and help your body absorb nutrients.
20. Keep stress levels down
Before you scroll past, this one's important: when was the last time you grabbed a cake or sugar-full snack to counter your rising cortisol levels or dug into a tub of Ben & Jerry's because you were feeling a little low?
Stress and emotional eating are fairly common, and nothing to worry about if you're maintaining your weight, however, if you're looking to lose fat, it's worth identifying and pinpointing your triggers.
High levels of cortisol, aka the stress hormone, causes higher levels of insulin in the body, which in turn makes you crave sugary and fatty foods, making it more difficult to lose fat. You were warned.
21. Get in those zzz's
You've heard the experts harking on about getting enough shut-eye—between seven and nine hours, in an ideal world—but how many of you actually make sure to get eight hours of solid rest each night?
If your answer was 'not me', it's time you checked in on your sleep hygiene habits. Various studies have compared those who get more and less shut-eye, and those who get eight hours plus generally avoid snacking and feel less hungry, promoting a more successful fat loss rate. Sweet dreams.
22. Start your day the right way
In other words, make yourself a breakfast that's a healthy balance of protein, carbs, and fats to make sure you're not so hungry come 11 o'clock you'll eat anything and everything in sight.
Not sure where to start? WH's pick of the 18 best breakfasts for fat loss is great guidance for beginners or any lacking inspiration. You're welcome.
23. Educate yourself on quality calories
In other words, as sad as it is, except that 300g in the form of a Yorkie bar probably isn't going to fill you up or do you quite as much good as lean protein chicken.
Eating for fat loss is all about filling yourself up with lean protein sources, slow-release carbs, healthy fats, and nutrient-dense fruits and vegetables, so it's worth being mindful of foods that don't fit into this category that may just waste calories on foods lacking inadequate nutrition.
EAT HEALTHY
World No.1 Nutrition Supplement
They will need to provide you with some basic information so that you can complete the application process:
Weight Management: Search to End Results Step by step Process
Step 1
Step 2
- SKU 4809 - 1: Ultimate program French Vanilla 1 Kit
- SKU 0194 - 2: Personalized Protein Powder 12.7 Oz.
- SKU 0366 - 2: Protein Bar Deluxe: Citrus Lemon 14 Bars per Box
- SKU 0364 - 2: Protein Bar Deluxe: Vanilla Almond 14 Bars per Box
Step 3
WEIGHT LOSS
MAINTENANCE
WEIGHT GAIN
No comments:
Post a Comment