This time of year always sees an increase in class numbers, busier gyms and more personal training sessions being booked, all with the same goal of wanting to lose weight. Weight loss is a lot more to do with nutrition than it is going to the gym, Im not saying that exercise isn’t going to help you lose weight, of course it will (providing you are working at the right intensity and doing the right sort of exercise). But nutrition is the biggest factor when addressing weight loss. I’m not going to tell you here what to eat and when to eat and how much, its much more individual than that, I’m going to give you my top 3 strategies for changing your mindset about nutrition to help you establish better eating habits.
1. Food is fuel. Seeing your food as fuel for your activities will help you make better decisions. The first thing you should think about is will this give me enough energy to do what I need to do, whether it be getting through your spin class or getting through your morning at work Is this food the best source for me to do what I need to do. Some people may be able to do a spin class on half a banana, someone else may need more food to get them through it. Every person is unique and so are their metabolisms, we all have different energy requirements and burn fat differently.
2. Moderation. Restricting yourself of what you love to eat will leave you feeling deprived and trigger cravings. Eat it but eat less of it.
3. Eat slower. It takes 20 minutes for the brain to realise that you are full/ satiated. Digestive hormones send signals to the brain to tell it when we are full from food, if we eat too quickly the brain doesn’t have enough time to receive the messages from the hormones and we overeat.
If you need further help with achieving your weight loss goals through nutrition and/ or personal training, please get in touch.
Sound familiar? Did you know 88% of new years resolutions fail? Did you manage to achieve yours last year or were you part of the 88%? Here are 3 top tips to help you achieve yours this year.
1. Small measurable chunks. New years resolutions are 25% more successful when broken down into small measurable goals. So, let take a typical new years resolution of “i want to lose weight”. You need to decide how much weight you want to lose and then how much you can lose per week to meet your goal. Then you need to decide how you are going to lose the weight? nutrition? exercise? reduce stress?
2. Go public. The success rate is 10% higher if you make your resolution public, so share your resolution, support from friends and family make it easier.
3. Make it a habit! It takes 66 days on average to make a new habit, so practice the desired behaviour (avoiding the biscuit aisle in the supermarket) regularly and it will be become second nature.