Changing your eating habits is a the best start to your weight loss journey. A Dietitician or Nutritionist is a great source to help you get on the right diet that will help with weight loss this Summer. You may also need to speak with your GP if you are eating well and exercising and still not losing weight as there may be an underlying thyroid or gastrointestinal issue.
Either way with any diet you or a specialist chooses, the key is self-control. The best way to make a difference to your weight loss is not only changing your diet but start exercising - whether long stretches, walks or quick spurts of high intensity moves.
Don't believe the fable that exercise is not instrumental in helping to shed the kilos. Join a gym, start running, or pick up a new hobby like learning to swim or even join up to Tough Mudder or a Fun Run to get some extra motivation from a team around you.
Try to exercise 3 to 4 times a week minimum. The key to burning those calories is getting your heart rate up, so make sure your blood is pumping. You should be doing a combination of cardio and strength training. The beauty of using light weights means you won't bulk and while your muscles repair the days following your workout, you keep burning calories.
Alot of my clients start a small group with a couple of friends so they're not on their own and really enjoy working out with friends. Others work out with their partner. Working out with someone else makes a big difference, especially when it comes to the days you need a little extra motivation and holds you more accountable to actually go and exercise.
You also need to change your lifestyle and habits. If you normally eat a couple of biscuits with your tea before going to bed, cut it out. If you don't exercise at all, start now. The key to being slim for Summer is to develop healthy habits like knowing your proper portion sizes: One carbohydrate serving is 1 slice of bread; 1/3 cup cooked rice or 1/2 cup cooked pasta; or 1 cup cold cereal. One protein serving is palm sized piece of meat, chicken, or fish 1 egg; 1/2 cup cooked dry beans; or 1/3 cup nuts. One dairy serving includes 1 cup yogurt or 2 dice-sized pieces of cheese.
The other key elements to losing weight are:
*Eat a good breakfast and don't skip lunch! Breakfast is really important to stave off snacking and ensuring you start the day right. Make your own muesli like mine http://www.thelifestylist.com.au/single-post/2015/10/11/My-healthy-yummy-brekky-in-1-min-for-1
or poach or soft boil 2 eggs with a slice of wholemeal sourdough and baby spinach on the weekends.
*A healthy lunch should have some form of protein with low starch veggies and a small serving of good fats such as 1/4 avocado or olive oil with balsamic or apple cider vinegar
*Eat whole, unprocessed foods whenever possible. This means fresh or frozen fruits instead of canned, whole grains instead of white enriched flour, brown rice instead of white rice, and as little fast food and junk food as possible
*Avoid 'low-fat' or 'zero-calorie' processed foods, as they typically have more sugar and salt
*Pay attention to what, how much, and how often you eat. Absentminded eating is one of the greatest threats to successful weight management and long-term health. Keep a food diary to help keep track and make you more 'mindful'
*Don’t multitask when eating. You’ll often stuff your face with nutritionally poor foods that are convenient but not healthy
*Try to drink 8 glasses or 2 litres of water every day A glass with every meal will help your digestion, keep you full, and help your mood—and if you drink it before eating, it can stave off hunger pangs
*Eat fish twice a week: it’s packed with top-quality protein, as well as omega-3 and omega-6 fatty acids that can protect your heart and brain from damage and disease
Hope this helps you not only slim down for Summer but to keep you at a healthy weight, improve your mood and overall make you feel better!
Lifestylist Health & Fitness