10 TIPS TO DROP THE HOLIDAY WEIGHT!
Worried about the post holiday bulge. Here are our ten tips to drop the holiday weight.
The Olympics is over, Premier League football is back and adverts are talking about the kids going back to school, SUMMER is sadly coming to an end. This has meant more and more of us are becoming increasingly worried of our bodies and what has happened over the summer holidays. All the hard work you put in to look great on the beach has been quickly undone by one to many Sangrias.
All of a sudden we start to panic…. the searches begin online for the fad diets such as ‘no carb, 5:2 and liquid’ are being searched frantically as you look for the easy way out for fat loss.
Fad diets, 9 times out of 10 will give you the flat stomach, smaller hips or tighter legs…..for a few weeks, but as you eat normally once you’ve reached your desired goal, your metabolism is lowered as its not used to the food your now consuming and POW, you’ve put on more!!!
You need to eat correctly. plain and simple. Lean meats, plenty of greens, and eating non processed food.
You also need to limit your intake of fizzy pop and alcohol to make any significant difference to your health and body.
Also, eating at the right times will increased your bodies ability to not only refuel itself but to burn the correct fuel.
You can get all this information and advice online and from various fitness magazines.
However, they are not tailored to you specific needs, your dislikes/likes and your lifestyle.
This is where a Personal Trainer comes in. They will give you all the tools, show you how to use them and for however many times a week you need their services, they will ensure you burn the correct fuel!!
The trouble is, its harder to lose the weight you have accumulated then it is to put the weight on. 1 pound of fat is 3500 calories. Thats how much of a deficit your body needs to be in to lose any weight at all. Bearing in mind your body, depending on your gender, requires between 2000-2800 Calories to survive.
So you need to work extra hard to just get that extra pound off!
Tip #1: Raw is Better
As people age it becomes more difficult to digest food and extract the nutrients needed for proper energy, health, and longevity. The good news is that the closer your food is to its original form (in most cases) the easier it is to digest since cooking tends to destroy many natural enzymes contained within the food.
Tip #2: No More White Stuff
If all you did was cut out all the “white stuff” in your diet (except cauliflower) you’d be WAY ahead of the game. This means going a starch and sugar free diet.
Tip #3: Try Going Gluten Free
After working with hundreds of online and studio clients it’s become apparent that many people have a low-level gluten (gliadin) allergy that they don’t even know about. When they cut out gluten based foods they end up feeling so much more clear-headed, energetic, less bloated, and healthy. You can give it a shot by substituting quinoa, millet, or amaranth for your healthy non-gluten carb cravings.
Tip #4: Small Meals
Using one cupped hand for your snacks and two cupped hands for your meals? Stick with that natural serving size and you’ll feel lighter and will lose weight naturally, and since you’ll be eating every 3 hours there’s no worrying about starving…
Tip #5: Eating Breakfast
I know many people don’t “feel” like eating in the morning, but I highly recommend it for boosting your metabolism and adding some fuel to your body for the day. It’s been shown that people are more successful losing weight when they have a healthy breakfast and it will help prevent you from over eating later in the day when your blood sugar drops.
Tip #6: Go Easy on Dairy
If you find that dairy is causing a lot of mucus after your drink it or you have allergies (congestion, etc.) it may be time to give dairy a rest. Either way, it’s best to choose more natural forms such as Greek style yogurt, cottage cheese, or a high quality & less pasteurised whey protein.
Tip #7: How Much Meat Do You Need?
I will say, that there is never an occasion where you need to chow down 8oz or more of meat (especially red meat). It’s just far too hard to digest and it’s more toxic than beneficial. Stick with more white meats and opt for 3-6oz per meal… it’s all you really need.
Tip #8: Fruit is Good For You – Sometimes
I’ve written many articles on this topic and it’s quite controversial. Yes, eating fruit has many benefits, but it also contains fructose (another form of sugar). This means unless you want to spike your insulin levels it’s best to eat your fruit directly after physical exercise (breakfast may be fine for some people as well).
Tip #9: It’s NOT about Calories or Counting Points
It’s about controlling insulin levels and eating high quality food, which is nutrient-dense in nature. Do you really believe that someone who drank 2,000 calories of Coca-Cola per day would look like another person who consumed 2,000 calories of fresh vegetables, lean protein, healthy fats, and low-glycemic carbs? It think not.
Tip #10: Don’t Diet
If dieting to you means doing something drastic for 3-4 weeks and then just going back to eating how you used to, you need to start with a shift in your mindset first… True health benefits and fat loss can only be maintained through healthy lifestyle change. Begin to look at eating healthier as something positive you’re doing for yourself – not what you’re depriving yourself of.
If you require any more information or you want to book a free consultation, please contact us ASAP!