Christmas is fast approaching with only seven weeks left to go…
Your big question may be— what shall I wear? — and it may be quickly followed by:
- How can I drop a dress size before Christmas?
- And how on earth do I get started?
Are you tired of carrying around those extra pounds you gained in winter?
The festive season is a busy and stressful time of the year. All of this, on top of your normal busy everyday life can feel overwhelming to say the least.
So today I wanted to share with you the 3 simple secrets to help you drop a dress size by Christmas the healthy way without feeling deprived and exhausted.
Does Willpower Work?
One of the biggest mistakes that busy women make when trying to lose weight is they RELY ON THEIR WILLPOWER.
Unfortunately, due to our hectic lives, when the time comes to make a healthy food choice, your willpower is likely exhausted.
So, what is the solution?
Being prepared and organised in advance!
The Principles of weight loss
To drop weight successfully you need to create a negative energy balance , in other words your energy intake needs to be consistently lower than your energy expenditure.
Weight loss is all about maths:
To lose ½ kilo /week- you need to burn off approximately 3,500 more calories than you consume.
Practical Lifestyle Changes
The easiest way to drop weight without deprivation is to make some small practical lifestyle changes.
You Don’t have to Starve Yourself to Lose Weight!
Step 1: Develop Awareness
A. Make yourself a priority by taking full responsibility for your behaviours.
It’s your body and you are responsible you’ll get out what you put in!
- If you want to change your body composition, you need to take full responsibility for what you eat and how much you exercise.
- And this will require you to put a greater emphasis on behaviors that will help you achieve that.
- You may want to adjust your schedule to create time for you to make the necessary changes.
B.Learn the difference between hunger and thirst
Often when we feel hungry, we’re actually thirsty.
- If you’re feeling hungry, try drinking a large glass of water to see if that satisfies you.
- If after 20 minutes you’re still not feeling satisfied, chances are, you’re hungry!
C. Eat slowly and mindfully
- Eating slowly makes you feel fuller and boosts weight-reducing hormones
- You will also eat less as a result
D. Choose Wisely
To make better food choices, you can start by eating more satiating foods.
- Eat at least 80% of your calories from whole, minimally processed foods,
- Eat enough protein, fruit, vegetables, and fiber.
E. Become aware of your eating habits
Pay attention to how much you are eating.
- Eat without engaging in any other activities
- Eat mindfully by focusing just on your meal
- Develop your own comfortable pace.
- Experiment with eating out of smaller bowls, using smaller utensils, and serving smaller portions.
Step 2: Tweak Your Diet
By following the steps below:
A.Reduce Your CHO intake:
- By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.
- This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.
- Increasing your protein intake
B. Increase Protein intake:
Increasing your protein intake is a good strategy to increase satiety, increase muscle mass and speed up your metabolism resulting in better weight loss.
· This is due primarily to the role protein, especially the amino acid leucine, plays in inducing muscle protein synthesis and, to some extent, in increasing satiety and reducing cravings
· Research suggests that ≥2 g protein/kg body weight/day may be required to maintain LBM (lean body mass)during a calorically-deficient diet
Here are some suggestions:
Have a high-protein breakfast.
Eating a high protein breakfast has been shown to reduce cravings and calorie intake throughout the day
C. Eat soluble fibre.
Many studies have shown that soluble fibres may reduce fat, especially around belly fat.
Consume 80% of your calories from mostly whole, unprocessed foods.
- Base most of your diet on whole foods.
- They are healthier, more filling and much less likely to cause overeating.
D. Adjust your cooking methods:
- Grill, Bake or steam your meats, fish and vegetables.
Step 3: Start Resistance Training
One of the most common side effects of losing weight is muscle loss, leading to metabolism slow down.
By lifting weights, 3-4 times a week you will burn lots of calories and prevent your metabolism from slowing down.
- Aim for 3-4 times a week but start slowly and always under the instruction of a professional to avoid injury.
- Do a warm-up before lifting and always stretch the worked muscles at the end of your session
- Allow at least a day of rest between weight-training sessions so that your muscles have time to rest and repair.
What does this mean for you?
Your journey begins with you getting clear about what’s important to you and what you want to achieve.
When it comes to losing weight, setting realistic goals is important. There is no ‘one-size-fits-all’ dietary approach.
The key is finding your own unique eating pattern that gives you the energy and mood to get things done and one that is sustainable over time.
Now I have a question for you….
- What is the first and simplest step you can take today, to get started with healthy eating?
I would love to hear your thoughts on this article. Please write a comment below.
Emotional Eating Coach
BSc (Biomed), Cert IV (PT), Wellness Coach (Level 3))
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