Weight Loss. A trending topic any day, transcending across gender and nationality. Now that we are on the last leg of Q1 2020, how are we fairing on those weight loss goals? Have you made any headway or are you currently on the third diet plan? How about those exercise goals that mostly accompany the weight loss goal? Have you been consistent in the gym/home workouts/jogging/run/swimming?
These are important questions to answer but perhaps the most important of them all is how long can you keep it all up? Are you on the verge of losing it because despite that calorie restriction diet or the Intermittent Fasting or the Keto diet, you are seeing close to no changes if any at all? Or did you lose weight in the first two weeks thereafter experiencing a weight plateau? If you answered yes to any or most of the questions above, then its time you did it different.
There are three main things to take into consideration when putting together a plan.
- Is it a healthy plan or just another fad/diet you read somewhere? Did you consider whether it would work for you the way it did for someone else?
- Is it sustainable? What are the chances of carrying on with it say three months, six months or even a year down the line?
- Is SMART? You all know that to excel in anything, you must make SMART goals. They must be Specific, Measurable, Achievable, Realistic and Timely. For instance, a goal to lose 10kgs in a week is not possible and neither is deciding you will gym in the morning, jog in the evening, cut our carbs and still be on Intermittent fasting. Your plan must reflect the first two considerations.
That said, we have a few tips for you on how you can lose weight in a healthy way while succeeding to keep it off completely.
- Make smart food choices
Food is good. We all need food to fuel up our systems. The kind of food we eat matters which is why it is important to choose the right kind of foods to ensure you get the right nutrition and energy. Instead of totally cutting out some food groups or restricting others thereby missing out on nutritive foods, try choosing high quality of foods. Choose high fibre and whole foods instead of processed and refines ones, load up on good fats like avocado, olive oil, nuts, among others, and increase your protein intake as it is proven to boost your metabolism and keeps you full for longer. In short, be a mindful eater and consume lesser calories which tells your body to burn stored fat instead of carbs. Keeping a journal can help when reviewing your eating habits to keep making sustainable changes. Ensure that as you workout you also replenish lost electrolytes and nutrients most of which you can get from sports drinks from companies such as USN.
- Get Moving
Although it is not the main aspect of losing weight, exercise can speed up the process and it also tags along other health benefits such as improvement of your mental state as well as improved moods and increased energy. It is recommended to include weight- lifting in our exercise regimen as this helps kick out the extra kgs faster; but others such as cardio, running, jogging, swimming can all help you achieve your ideal weight. Remember that nutrition is a key part when training and you may need to include foods with high energy and foods to replenish your lost nutrients. Alternatively, you can choose from among a wide range of fitness supplements essential for your workouts to help you with that energy pump needed to go longer. The key thing is to be consistent and to switch it up constantly because when your body gets used to one regimen, then it stalls and fat burning dips leading to a weight plateau. These fitness tips from coach Wamwere are a great place to start if you are looking to crunch those 2020 fitness goals.
- Up your fluid intake
You probably know one. It’s simple, drink water before meals to boost metabolism and fool your system to being full hence delay food time or eat a smaller meal, drink water after meals, when you are bored, when feeling hungry, basically, drink water every time! Next, also drink green tea and coffee. Green tea contains powerful antioxidants known as catechins that help in burning fat, while coffee helps to boost your metabolism as well as curb those hunger pangs.
Sometimes, no matter how much of good and nutrient filled foods you take, you never have enough of some elements in the body. This could be because our bodies absorb nutrients differently or sometimes you are using them all up which is why you need to add supplements to your diet! Therefore, it is important to also take your supplements. Those that are particularly important and that assist you to lose weight are probiotics– they help build the good bacteria that can help in aiding metabolism resulting to weight loss, fibre supplements like glucomannan which helps to absorb the water that sits in your gut thereby making you feel full for longer and eat fewer calories, iron supplement that helps the body get enough oxygen to the cells which aids in a higher metabolism rate and protein supplement such as Whey Protein which helps keep you fuller for longer, rev up your metabolism and hence you eat lesser calories.
- Snack it up!
The thing about snacks is that they trick your body to believing that it is getting food consistently hence no chance for a metabolism slow-down. Therefore, it is better to eat 5 smaller meals comprising of 200-500 calories as opposed to three big meals. The trick is to not go without something to eat for longer than four hours. It is also important that you choose whole nutritious snacks like nuts, whole fruits, and other healthy snacks bound to keep you full within the right calorie range.
- Increase your ZZZZ’s
Sleeping for 7 to 8 hours a day has been proven to have a benefit on the waistline, on how much you eat, cravings you get and the body’s ability to synthesize foods and especially carbs finally you get to drop the pounds!
- Up your veggie intake
When you increase the size of your veggies on your plate, you are bound to remain fuller for longer all while you ingest fewer calories with high nutrition. This can help speed up your metabolism. Remember to choose low carb vegetables such as spinach, lettuce, cabbage, cucumber, cauliflower, among others.
- Cut out Sugar
Sugar is the biggest culprit of the burgeoning waistlines all over the world. Research shows that just by cutting out sugar, you are bound to lose eight very fast. Always remember to check the labels of the foods you buy to ensure you are completely staying away from it. For a start, you can substitute with sweeteners to avoid extreme withdrawal symptoms.
- Plan your meals and stock up accordingly
Meal prepping although quite laborious is a good way to plan your meals before hand so you can avoid ‘cheating’ due to lack of time of variety. Ensure that you also stock your fridge or carry healthy snacks along with you to avoid binge eating or eating the wrong foods and regretting later.
- Cut back on Alcohol
Research has shown that a glass of wine carried as many calories as a piece of chocolate and that beer contains compounds that will increase your waistline. If possible, cut back on alcohol to see eight loss changes faster and if you cannot keep away, moderation is key.
- Manage your stress levels
The stress hormone cortisol has been linked to fat storage and stress can make one eat more, binge on junk food and lack the zeal to exercise. It is important to find ways to manage your stress to avoid losing track of your weight and health goals. Here are some ways you can improve your emotional wellness.
In conclusion, there is no quick fix to losing weight. You must put in the hard work and be consistent in it to achieve results. Moreover, there is no one-size-fits all solution as our bodies are wired different hence respond differently to foods, have different metabolic rates and different genetic make-ups that are all key factors to consider when drawing your weight loss plan. Feel free to keep trying different things- healthy options- until you find something that works for you but also remember to combine different things to achieve results and avoid plateaus. You can even choose to use some weight loss supplements and slimming teas if you want to but do not rely on them to shed off extra kilos without any other effort. Remember, the main goal is to be health and stay healthy, therefore, get your eyes off the scale and enjoy while at it!
Do you have a story to share that can inspire others in the weight loss journey or do you have a fool-proof method that others can benefit from? Drop a comment below and we will reach out to you!1