Do you want to lose weight? Have you been struggling to do so for months or years of your life and you still can't seem to drop those final few pounds? I understand the frustrations and struggles you might be going through and I want to give you some great solutions. The best news of all is that the advice I give you now is all basic stuff that requires just a little bit of effort from you on a daily basis. So this means you don't need to try the latest crazy diet, you don't need to eat 7 meals a day or exercise for 2 hours a day. I want to refresh your mind and help you realise that the basic things outlined below are going to help you accomplish your goals.
It is in the title and it is the START for you in achieving successful weight management. Healthy eating is all about making smart and correct choices. At the end of the day you ultimately know that a piece of cake compared to eating some fruit is going to be detrimental in your weight loss goals right? The same example applies with late night snacking on crisps, chocolate and sweets as opposed to not having them or just saving them for once or twice a week. Making the right choices is what is going to set you apart from losing weight and just maintaining or gaining and staying in this mental trap of thinking ''will I ever lose weight''?
Making sacrifices on foods where your body will store fat is going to help you more than you think so it is a good idea to limit these for special occasions. If you make sure you are eating healthy the majority of the time your cravings for the bad foods will reduce. For some of you, you rely on these types of foods to help give you a pick up or savour a craving, it's time to become STRONGER and introduce other foods into your diet. I want you to start eating protein (fish, turkey, chicken, beef etc) with your meals as this will help you stay full. Also include healthy, slow release carbohydrates like sweet potato, brown rice, brown pasta, brown bread as these will release energy slowly throughout the day and not leave you feeling sluggish and tired. The last food group I want you to recognise and include is healthy fats, foods such as nuts and seeds are great for your body and your mood. Ditch the bad food and start including healthy food that your body will process, use and help in your quest of losing weight.
Unfortunately healthy eating alone won't get you the final result, exercise plays a key role and here is why. Exercising will help tone and improve lean muscle mass within the body which in turn INCREASES your metabolism. The metabolism is responsible for burning fat within the body, so the harder you work, the greater your metabolism will be which will result in more fat being burned. Naturally, everyone is different and therefore metabolisms are going to work differently too. Some will be fast whilst others could be slow, or slower. However, don't let this put you off if you find that your metabolism is slower because performing as little as 2 hours of exercise per week will help increase it. Exercise will also help improve your mood and make you feel great as it releases endorphins within the body. Your exercise can range from running, cycling, swimming to class based exercises or gym - weight training sessions. Make sure that when you are exercising you are putting in 100% effort as you will only get half hearted results when you put in a half hearted session.
The final piece to the triangle is using correct supplementation. I am a big believer in supplementing with your diet if you need too and in some cases it is warranted. I'm not suggesting you start your own pharmacy with different supplements for different things. No, I want you to think about what you lack in your diet and where you can increase this with ease through supplementation. The first thing you might find you lack and it is common in many people is protein. Protein helps keep you feeling full and it will help with recovery when you begin or increase your exercise regime. Whey protein in particular is recognised by the body and has a high biological value which means it will be processed well within the body. Use a whey protein shake to have as a snack when you are feeling peckish and this will keep hunger pangs under control. There are whey proteins on the market nowadays that are also designed to help with weight loss as they contain fat burning ingredients inside. These are ingredients like green tea extract, l-carnitine and CLA which are all designed when put together to help target fat loss from your body, these are called Diet Whey proteins.
So in summary then keep everything simple and realistic for yourself. When you next do a grocery shop, include foods that are healthy and ones that will help you achieve your weight loss goals. Start exercising or if exercise is already a part of your schedule, increase it! Finally, buy a whey protein that is going to help you when you start feeling peckish. These are basic, bullet proof ideas that have been implemented into my schedule and many other fitness professionals that WORK. If you want results, follow the above. :)