Weight loss is such a personal journey and whether you want to lose a few pounds to increase your athletic performance or lose 20lbs to finally get you back on a fitness path that prolongs your wellbeing. Recent research has provided considerable support for some traditional advice, such as the importance of drinking water and eating fruit and vegetables, while also revealing the dangers of consuming certain commonly-available food products (dump the junk food!).
After studying the research, I’ve compiled my 6 secrets to weight loss and keeping off the pounds! Don’t worry if you can’t face following them all at once – you can follow them in steps, and very soon you’ll be reaching your goals.
SECRET ONE: EXERCISES
Cardio helps you burn calories and body fat. One of the most popular types of exercise for
weight loss is aerobic exercise and examples include walking, running,
cycling and swimming. Aerobic exercise doesn't have a major effect on your muscle mass, at
least not compared to weight lifting.
SECRET TWO: CARB CRAVINGS
Interestingly, regular exercise is the key here as it not only burns calories and promotes health, it can curb your cravings, as well. Engage in 45 to 60 minutes of vigorous exercise each morning, which will help reduce your cravings for the day. Exercise won't completely eliminate carb cravings, of course, but you'll have an easier time managing the cravings. In addition, when you experience a
craving, you can go for a walk or engage in light exercise to fight the desire to indulge. Even if it's only a walk around the block, exercise will enable you to have an easier time reducing your wish to indulge in carb-laden foods. Fighting cravings with exercise burns additional calories and boosts your weight loss, as well.
To help regulate your blood sugar levels, adjust your diet to eliminate the cravings that a sudden drop in blood sugar often causes. Eat three meals a day and fit in a snack between each meal, even if you’re not hungry. Long periods between eating can enable your blood sugar to drop, triggering cravings. In
addition, balance your meals and snacks by ensuring that each meal has protein,
carbohydrates and fat, as balanced meals take longer to digest, which prevents sudden spikes in your blood sugar. Blood sugar management is important because your body attempts to compensate for variations and drops in your blood sugar by inducing carb cravings.
SECRET THREE: DIET
Here are some simple steps to a healthy diet to maximising your body’s ability to function efficiently, ward off disease, heal itself and lose weight.
- Drink plenty of water.
You’ve heard it before, we’re composed of 70 to 80% water and it plays a myriad of roles, so aim to drink around 1.5 - 2 litres a day.
- Eat plenty of fruit and vegetables.
High in fibre, essential vitamins, minerals and disease-fighting antioxidants, fruit and vegetables are without doubt the healthiest foods on the planet!
- Buy local produce (fresh, traceable food is best).
Not only does this support the local economy, but the produce is likely to be fresher and richer in nutrients than produce shipped half way round the world!
- Try a fish dish.
As well as providing us with nucleic acids needed for our cells, fish naturally provides oils that neutralise harmful free radicals in the body. The more good fats we put into our body, the less of the bad fats our body will absorb.
- Cut down on dairy.
Research shows that cows’ milk, while extremely good for baby cows, can interfere with your weight loss efforts. ‘But what about calcium?’ Don’t worry, we get it from the same place that cows get it – leafy green plants - for cows the plants are grass, for us they’re vegetables!
- Cut down on sugar.
Sugar isn’t the best of choices as we know for our health because it imbalances the levels of minerals in the body and suppresses the immune system, plus adds unnecessary calories.
- Cut down on saturated fats.
Equally destructive are saturated fats and oils, such as those in animal fat, as well as ones in junk, processed and fast foods. The end product of their digestion is free radicals, which can contribute to weight gain.
- Avoid food additives.
The majority of additives provide no nutritional benefits, just cosmetic ones like changing the colour or taste of food, and they can actually be quite harmful. Please cut them out were necessary.
- Cut down on salt.
We get all the sodium we need from a balanced diet. Unfortunately, the extra that we get from prepared foods is unnecessary and can increase blood pressure and the chance of a stroke.
- Strive for an alkalising diet.
The body performs best when slightly alkaline (a pH of 7.4), but most Western diets contain an abundance of acid-forming foods like cakes, chocolate, crisps and fast food. Try to consume alkalising food like fruit, vegetables, millet, cracked nuts and seeds if you really want to reach your health and weight loss goals.
Take a Look at our list of 100 Star Foods to incorporate into your monthly meal plan. (Joe link to 100 Star foods attached as well please.