A lot of us overcomplicate losing weight when in actual fact if we just consistently practiced these simple tips, we could achieve success.
Here’s 20 tips for a better body.
1.Practice portion control
A lot of the time we dish up more food than what we need which could end up stalling weight loss. The general guideline is to eat a palm-sized protein portion, a handful of fruit, starch or starchy vegetables, a thumb-sized amount of fat and at least one cup of fibrous vegetables. Remember to eat a balanced diet by including a variety of foods.
2. Consider HOW, not just what you eat
Start your meal with foods high in protein, fats, and fibre which will make you feel full faster, meaning that you lessen your chances of overeating.
3. Be carb SMART
Be mindful of your carbohydrates! Not all carbs are bad but the amount you should and can eat is highly individualised based on a number of factors. These include our activity level, our level of insulin sensitivity, what exercise we perform as well as your genetics. Low GI carbs from predominantly natural sources are what we should stick to- meaning sweet potatoes, brown rice, rolled oats, and root veggies.
4. Do the math
It’s pretty simple- to lose weight you need to burn more calories than you consume on a daily basis. Of Course there are genetics, hormones, and other various factors that tend to complicate things, but nevertheless, it still remains the basis for successful weight loss. The easiest way to do this is to create a sustainable and healthy calorie deficit. A healthy daily deficit is around 500 calories a day.
5. Avoid temptations
We’ve all fallen victim to late night snacking and the best way to stop is to remove all possible temptations, because if it’s not there, you won’t eat it!
6. Bend the bar
Weight training has a greater metabolic effect when compared to conventional gym based cardio options. This means that your body continues to burn calories even after you’ve finished training. When you combine weight training, a high protein diet and adequate rest, you build more lean shapely muscle.
7.Go high Tech
There are a lot of devices available today that are designed to help you live a healthier lifestyle. You can make use of these by tracking your sleep, counting calories burnt, as well as monitoring your heart rate. This will end up helping you track how efficient your methods are as well as help you improve in areas you may be lacking.
8.Train smarter, not longer
HIIT workouts are most Personal Trainers go-to for their clients, as they’re quick and effective. These short yet intense workouts are challenging as they incorporate multiple compound and complex resistance exercises that target different muscle groups. Research has also shown that full body workouts (when combined with a high protein diet) may provide better fat-burning and weight-loss results when compared to split training.
9.Supplement your efforts
Scientifically- formulates supplements can help you build more muscle and increase your body’s ability to tap into and burn stored fat which can help accelerate your results.
Out and about and forgot your healthy lunch? Rather than derailing your progress with fast foods, rather grab a ready-to-drink protein shake, a functional food snack, or protein bar to keep your calories and sugar in check.
11.Consistency is the key to success
You can’t expect to see optimum results when you continuously skip workouts, cheat on your diet or only take your supplements before every second workout. Rather give your current workout plan a chance by sticking to it consistently.
12.Be more mindful
Make sure that you’re making deliberate steps towards your goal, from every rep to every meal mouthful.
The real gains are made between gym sessions when we take time off to feed our muscles and give our bodies time to recover. You can improve recovery in various ways such as getting enough sleep, performing active recovery sessions, or with massage and foam rolling sessions.
14.Become more efficient
If you’re short on time and struggle to get your daily workout in due to work or other commitments, simply cut down your workout time to still get in your training sessions. Theres a few things you can do to quicken up your workout such as super setting, HIIT sessions, and quick at-home bodyweight workouts.
15.Don’t use food as a reward
A lot of people reward themselves with cheat meals after working hard in the gym. This isn’t ideal as a day of cheat meals or a sugar overload can easily erase all your hard work. Reward yourself in other ways such as new gym shoes, new gym clothes or treating yourself to a spa day.
16. Don’t do it alone
Get a qualified and experienced coach or trainer to help you guide you to success with a personalised plan that’ll work for you. Having a coach will also eliminate the stress of having to decide what to do at every workout as well as provide support and motivation. You could also get a gym partner to help keep you accountable and ensure you get your gym sessions in even on those days you don’t feel like it.
17.Don’t skip the cardio
Cardio can be an invaluable tool to burn more body fat if used correctly. Steady state fasted cardio can help your body become more efficient at breaking down and using stored fat for energy. HIIT cardio is also great for boosting your metabolism.
18.Mix up your diet approach
Just like you change up your training routine from time to time, you need to do the same with your eating. Your body responds best to change, so a change in calories or a reduction in carbs and fat can end up giving you the results you’re after.
19.Don’t complicate the process
Strict adherence to a diet plan takes discipline and commitment but often a few glasses of wine can cause us to overindulge. Alcohol can impact on a satiety hormone called leptin which could increase your hunger levels and turn off fat metabolism. We’re not saying stop drinking all together, we’re just suggesting to rather monitor the amount of alcohol you have on a night out, so that you don’t lose your hard earned progress.
20.Curb hunger without food
Caffeine is a natural appetite suppressant, meaning it can reduce those hunger pangs between meals and prevent mindless snacking. A black coffee or green tea are great ways to get your caffeine fix. Drinking more water between meals can also act as an appetite suppressant and help keep you full and satiated to help stave off those hunger impulses. Not a fan of drinking tasteless water? Why not add a sugar free, low cal water enhancer to help you up your water intake.
Author: Logan Leigh Rix
Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.