Most of us make the mistake of thinking that drastic changes will bring instant results – especially when it comes to trimming down the waistline.
In truth, it’s the smaller sustainable changes which will reap rewards in the end, and lead to a weight loss that will be easy to maintain and an overall healthier lifestyle.
Here’s our easy, 12-step guide.
Be in a calorie deficit
Energy balance dictates that to lose weight you must burn more calories than you consume.
Increase your non-exercise activity
Look for options to simply move more. For example, walking instead of driving or taking the stairs instead of the escalator.
Not only will drinking more water make you feel great, hunger signals can sometimes be mistaken for dehydration.
Go high on protein
Not only will this help preserve lean muscle mass while in a calorie deficit, due to the Thermic effect of food you will burn more calories consuming protein than any other macronutrient.
Understand what you’re eating
A number of products are marketed as low fat but contain unhealthy toxins and lots of sugar. Read the labels and make sure that you know what you’re putting into your body.
Don’t be addicted to the scales
Weight will fluctuate daily due to varying factors from hydration to hormone levels. If you feel like you’ve tried hard, but the scales aren’t going down, this can lead to feeling low and in turn binge eating.
Get your sleep
Around 8 hours per night is important for hormone regulation and an increase in energy.
Consume fruit or veg with each meal
Not only will eating a lot allow you to reap the benefits of the associated micronutrients, they are also highly satiating and will keep you feeling full for longer.
Enjoy your exercise
Do what you love and do it often. The best training programme is the one that you can stick to for the longest.
Eat your fibre
This will not only help your digestive tract but keep you feeling full for longer.
Incorporate some weights into your fitness routine – even if it’s just a little resistance training at home. One of the many benefits is faster fat loss. But don’t forget to use your not just protein™ as the essential building blocks to a leaner, meaner physique, both before and after exercise.
Sustainable weight loss doesn’t happen overnight. It takes patience, hard work and dedication.