Are you looking for that little push to get you started on a healthier happier life or do you just feel like browsing? Whatever the focus you have come to the right place. Sit back relax and browse away…
Many people struggle with their weight whether trying to lose it or just trying to tone up and I can tell you from personal experience this is no easy task. There are no short cuts or weight loss pills that will immediately change this. Weight loss is achieved when you lose your bad habits, become mentally ready for a change but more importantly understanding how your body works.
The simple science is maintaining a small calorie deficit and exercising more that way you will gradually shed some pounds.
I know there is a lot of talk about diets, pills, and other procedures such as fat freezing and even surgery which have varied results and I will not scrutinise their effectiveness but as with any procedure, there are pros, cons and risks to be considered.
There is no magic pill or overnight procedure! Most of these fad fat burners and energy pills have high amounts of caffeine and other ingredients which can do more harm than good. Yes, caffeine and sauna belts etc.. can assist you in your journey but they are merely tools to aid you and are not effective without a proper meal plan and exercise.
Using them for about a week or two then giving up because you achieved no results will spiral you back to the same position and mind frame of “I CAN’T DO THIS” which can have a knock-on effect on your confidence and motivation. Understandably it is hard when you are bombarded with relentless media hype showcasing toned almost doll-like celebrities endorsing products they seldom use which leaves you in a hypnotic state thinking “I wish that could be me” as you reach for the credit card.
However, it is not all doom and gloom as with a few healthier lifestyle choices, a little motivation and more activity you can vastly improve your whole outlook on what you can achieve.
How To Keep Motivated
Decide why it is you want to lose weight and focus on that.
Set realistic goals (accept that we are only human and are allowed to have rest day’s and still stick to a healthy lifestyle)
Listening to music while working out (keep it fun and exciting)
Consistency is the key here as overtime routine will become a habit and habit will become a sustainable and more natural lifestyle. Break free from the constraints of time and pressure by setting yourself micro-challenges to conquer daily, weekly and monthly. This way you can build up your mental state and feel more in control of what you want. This is the way to do it and is the only way you can start to see results.
Just to clarify I’ve never been on a diet and hate the term because it automatically implies restriction, unhappiness and a sense of sacrifice. Diets are UNSUSTAINABLE! There is no need to completely restrict anything as long as you can understand YOU HAVE TO LIVE IN MODERATION! Yes, I’m shouting it because it’s the truth! Lets be honest, 1 can of full fat coke a week is not going to make you fat or ill, but 1-3 cans a day at around 33 grams of sugar will, when you consider the recommended DAILY intake of sugar for an adult is 25 grams!
There are lots of ways you can adapt your diet by choosing healthier options plus lots of free resources available to help you along the way. You are never alone in this journey and with support and guidance, you can achieve what you want.
I can understand the concept of not eating what you like or how you like but there are many tasty options out there for every dietary requirement such as vegan, vegetarian etc. Remember Healthy food does not have to be bland and tasteless, Why eat something that does not taste nice? Experiment with flavours, find what you like, spice things up by adding seasonings herbs and spices, there’s so much to choose from.
Weight Loss/Diet Facts
Weight loss relies on a fairly straightforward process, to drop the pounds you must consume fewer calories than your body burns. With this in mind, it seems logical that cutting as many calories as possible can help you lose the pounds faster.
Makes sense, right?
In fact, eating below your specific calorie needs not only stops the weight loss process but may also negatively affect your health.
Foods labelled as low fat are not necessarily the best option please be cautious. Foods labelled “low fat” have to contain no more than a specific amount of fat to legally use that low-fat label. If a food is labelled as “low-fat” or “reduced-fat”, it should contain less fat than the full-fat version, but that doesn’t automatically make it a healthy choice, as a lot of low-fat labelled foods do also contain high levels of sugar.
Diets can lead to weight gain and not actual weight loss, your body will be low on energy, and may cause you to crave high-fat and high-sugar foods.
Stress and lack of sleep plays an important role when trying to lost weight as mentioned in this article on BBC News https://www.bbc.co.uk/news/health-12880109
How To Start Your Journey
If you want to start changing your life but don’t know where to begin then try my Easy Beginner’s Guide.
First write down a goal of the day something small to start with, which could look something like this.
I will have a fruit salad instead of a whole chocolate bar.
I will do 5 squats and 5 leg raises.
I will cook steamed potatoes and broccoli with my cod instead of chips.
I will walk the dog twice around the park instead of just once.
I will snack on nuts instead of crisps and sweets.
These are all small changes that can make a big difference, after all, you indeed are what you eat.
Next Start thinking about what you can do differently to change your life.
A few questions you could ask yourself.
Can I cut down on the takeaways to just 1 a month?
Should I use honey rather than sugar?
Should I Walk to work rather than drive? (if a short distance)
Am I deficient in any essential minerals or Vitamins?
Can I incorporate vegetables and grains into my diet?
Why don’t I take the stairs instead of using the lift?
The Importance of Taking Vitamins and Minerals
Our bodies need certain nutrients and minerals to function properly if you become deficient in any essential minerals this can lead to problems.
However, lots of people can function with the nutrients gained from a well-balanced diet. In some cases, there is a need for extra vitamins and supplements including people with dietary needs or intolerances to certain foods ie vegan, vegetarian or just a poor diet.
Why Breakfast Is So Important
Breakfast is the most important meal of the day, I’ve heard this repeatedly, you probably have too. I truly believe this. It starts you up for the day but will also help you avoid bad lunch choices because you are so hungry you can’t think straight from the hunger pains. I use to skip breakfast and just have no energy or concentration until I ate something usually unhealthy and too filling which I would always later regret as this made me feel lethargic.
Having a wholesome breakfast even if you don’t feel like one at the time will give you the energy to do what you need to and make you feel more motivated and energetic for the day ahead.
Having something small yet nutritious is the way to do it. Having nothing at all will be detrimental and will not help you achieve anything.
High Protein Breakfast Ideas
1 toasted wholemeal/seeded bagel, scrambled egg (or vegan egg)
Strawberries/Blueberries with a spoonful of your favourite yoghurt, A sprinkle of seeds high in protein (chia, flax or pumpkin)
A piece of toast preferably wholemeal or seeded with some peanut butter (sliced banana on top is delicious)
If you have more time a bowl of porridge topped with a sprinkle of pumpkin seeds and a drizzle of honey is very nutritious.
For some really awesome recipes check out these from Good Food https://www.bbcgoodfood.com/recipes/collection/high-protein-breakfast-recipes
Final Step Exercise
If this is your first time doing any form of exercise then check out the free workout video’s on Youtube for beginners.
Here is an example
Remember do what you can to gradually build yourself up, there is nothing wrong with doing just a five min workout, something is always better than nothing.
As you start using more of your muscles that you didn’t before you slowly build and make them stronger day by day with these small changes. You will then be able to do more the next time making it a regular habit feels more natural, and now that you are choosing foods that give you more energy to want to do these things. You’re on your way to a better lifestyle, this is where the fun begins, you are more motivated, now watch the weight drop off without you even realising.
When you feel your ready to do a bit more check out this video.
Why Is Drinking Water So Important
We all know drinking water is good for you, not only does it aid in digestion, lubricate joints, flush out toxins, help in the absorption of essential minerals, vitamins and amino acids but can promote weight loss.
I know that not all of us either like the taste of water or can manage to drink 8 glasses a day without the constant bathroom breaks.
A few ways to get around this and at the same time keep hydrated:
Eat watermelons – High water content.
Add some strawberries or lemons into your water bottle each day.
Have sliced cucumbers as a snack.
Buy Flavoured water.
Drink little amounts often.
Filter your water.
Take My Sugar Challenge
From the moment you wake up until bedtime or (your last meal)
Write down every single thing you eat noting down only the sugar content – tip look on the back of packets.
Some examples could be:
X1 chocolate digestive =4.8g (let’s be honest who can stop at 1)
Coffee = 8g + 5g if milk used (more if sugar added)
X1 Iced cupcake =16g
Chicken Mayo Sandwich = 3.2g
Did anything shock you? Leave a comment on the blog.