Weight loss starts with proper nutrition
I don’t recommend you to lose weight fast because it is rarely sustainable, and it isn’t good for your body. Gradual weight loss should be the organic result of a healthy lifestyle. The best advice is to build a strong and sustainable daily routine that consists of good eating habits, and regular exercise. However, there are a few simple tips that can help you to shed a few kgs fairly quickly and safely without putting extreme pressure on yourself. Here they are:
1. Start your day with a high protein breakfast
Eat a breakfast that contains at least 15 grams of protein and is low in sugars. This will not only help you to regulate your insulin and glucose levels, but also give you a good boost of energy for the day. To support your metabolism, eat your breakfast as early as possible. The general advice is to eat within half an hour after you wake up, but I know some people can’t eat straight after getting out of bed. The best is to aim to have your breakfast before 8-9am. Here are a few healthy and wholesome options to include in your breakfast:
- Greek Yoghurt
- Cottage cheese
- Peanut butter
- Nuts and seeds
- Protein powder
- Turkey breast
2. Eat healthy salads with Protein and Fats for lunch
Lunch is an important meal because it provides you with enough fuel to get through your day without keeling over before dinner. Instead of eating a few meager salad leaves, I suggest that you eat a rich and nutritious salad with a variety of vegetables, nuts, seeds, a Protein source and good fats and your lunch will help you feel energised, not sleepy and slow.
3. Eat a light dinner
Skipping dinner altogether works for some, but often people end up sneaking to the fridge at midnight, looking for something quick to ease hunger; eating biscuits, a chunk of bread, or leftovers. A light dinner with an early bedtime is a much better solution. Keep your portions small, eat lean fish or meat, and healthy carbohydrates such as lots of vegetables.
4. Eat breakfast and dinner early
Overnight fasting is an effective way to lose weight because you give your digestion system a break. Aim to eat your breakfast before 8am and your dinner before 7pm. Give your body a break during the night, avoid eating, and only drink water after 7pm.
5. Exercise regularly to lose weight
In keeping fit, healthy and happy, exercise has a major role. Not only creates those feel-good endorphins but also helps to look better. Be aware! Exercise doesn’t replace healthy eating habits. You cannot get away with eating junk just because you had a solid hour of workout.
6. Make your own coffee and avoid milk and sugar altogether
Small things add up quickly. If you start your office day with a coffee from the nearby café you might end up with a sweet latte and a chocolate scone, instead of just coffee. Drink your coffee black and if you need to sweeten it, aim for sugar and chemical-free options An even better alternative is to find the best quality coffee you can, brew it yourself as it truly does taste better and no need for any sweeteners! Also note, that drinking coffee to replace your regular meals can disrupt your digestion and can leave you hyper and nervous with a foreseeable crash. It is best to avoid drinking too much coffee or tea, and limit your caffeine consumption for before midday.
7. Avoid juices, and sodas, and drink lots of water
Keep a water bottle at your desk and track your water consumption. Ensure you drink at least 2 liters a day, but in an ideal world I suggest to go for 3 liters. If you don’t enjoy drinking water, you can add a slice of lemon, watermelon, and cucumber, or some berries to spice up your hydration. This is a delicious and healthy alternative to plain water if you find plain water a little bland. Avoid drinking store bought energy drinks, juices as they are empty calories and do more harm than good.
8. Focus on quality instead of quantity
Plan your meals carefully to ensure you include nutritious choices and quality proteins and fats, instead of counting your calories. Eat three to five smaller meals during the day according to your own requirements. Ensure you don’t feel hungry between meals.
There are so many different kinds of diets out there. Always going with the newest, and trendiest one will likely result in dramatic diet changes, yoyo diets and not the weight loss you are hoping for. I recommend that you choose your diet carefully based on your needs instead of following various sales and marketing schemes. If you focus on healthy meal choices and on your own energy flow, it will allow you to create a healthy and sustainable eating plan. Stick with that for long term and you will see positive changes.
10. Sleep enough and sleep well
To lose weight, we need to sleep regular hours. I don’t tell anyone to sleep eight hours every day, some of my clients get out of bed fresh and energized after six hours of sleep. Sleeping well and sticking to regular hours is what you need. If your body needs ten hours sleep every day, go for it. Others will be happy with only six-seven hours. The focus here is on regularity. Find your sweet spot where you feel energized after your sleep, and stick to getting up every day the same time.
11. Avoid sugars
There are various new developments about eating fats, eating carbohydrates (the right kinds of course) but there is one consensus about sugar: it is bad for you, and you are better off without it. Find natural alternatives for replacing sugar in your diet. Just cutting sugar out of your diet will already help you to lose weight.
12. It’s OK to take a day off
It is OK to go and have a lavish dinner with your friends, have a few glasses of wine or eat a chocolate bar. Give yourself a break when you need it and next day go back to your healhty routine.
I hope these easy to follow tips will help you to lose weight, start building some awareness in your eating, drinking and exercise habits. If you need more help, do reach out and I will be happy to offer you personalized recommendations for meal plans and exercise routines.