“Do it once, do it right and maintain it for life”. One of the best quotes I have heard for a long time and so true when it comes to any form of weight loss programme.
Through my work, I have met many men and women who have found that they have gained some unwanted weight during their mid 40’s and find it very hard to lose. We all have our stories to tell and reasons why our health is put on the back burner, but there comes a time in our lives when health and healthy ageing must become a priority. Everyone is unique and there is no one size fits all diet plan to follow. However, I have found the following advice to be very effective when combined with a personalized nutrition and exercise plan.
Please be realistic. Every body type has a healthy weight, you can have 3 people of the same height and age, but all have different body types. Provided they eat well, exercise, have lean muscle mass, are strong and full of energy, their body is healthy – it is not all about being skinny with a six pack!
Stop weighing yourself every day and worrying that the numbers are going up or down. Ditch the scales and invest in a tape measure. Measurements are by far more accurate, and a healthy body is one which is strong and toned. Daily exercise (even walking) will convert fat to lean muscle which is denser than fat, so is more compact within your body so you will look leaner irrespective of your physical weight.
Drink lots of water, especially in the morning. Nighttime is the longest period of time in a 24hr period that we go without drinking. Our bodies work hard at night processing toxins which need to be flushed out the next day to prevent them being reabsorbed.
Don’t starve yourself of Carbs – 21 days is the optimum time to be carb free and kick start a weight loss programme. After that, a 100% carb free diet becomes detrimental to health. Not only can it cause one to tap into muscle mass for calories but can also cause hormone imbalances – in women this can manifest itself by upsetting the thyroid.
Fasting – I hate the word. I prefer to say leave 12-14 hours between supper and breakfast, so your fasting is at night. Fasting during the day with a full-on job, children to get to school, a stressful commute or early workouts puts your body under enormous stress, so if you have an early start, either eat earlier the night before or ensure you have a protein packed smoothie to drink on the go.
Eat before you exercise and walk after meals – the same in terms of benefits.
Don’t over exercise. Gradually build it up and make sure it is sustainable; A walk and some form of movement each day is essential but running marathons and exhausting workouts at the gym are not. Set some goals and work up to them slowly.
Plan your meals in advance. If you get home tired and hungry wondering what to eat you will start snacking and go for an unhealthy option.
Add thermogenic spices such as ginger, chilli, pepper and turmeric to your food. All are great for boosting the metabolism as well as tasting great.
Eat mindfully – ensure you are sitting down, chew it well and savour what is on your plate. Hoovering it up, whilst looking at your phone, computer, on the run will leave you hungry and not good for digestion. Fast eaters are also more prone to eat more – not good for maintaining or losing weight!
Sleep – get as near to 8 hours of good quality sleep on a regular basis.
Finally, managing your stress, easier said than done, I know, but you will never be able to lose weight if you are stressed out of your mind. When your body is in fight or flight, the last thing it is worried about is digesting food, so it holds on to every calorie possible to fight the proverbial tiger. Take a moment to breathe (especially before a meal), spend an extra 5 minutes getting dressed or getting ready for bed. This is your time and self-care!
To find out more about coaching and weight loss programmes, give me a call.
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