If you want to lose fat, get fit, maintain health and to look and feel good in your new swimwear this summer (you’re never too old …) You are probably thinking you’ve tried all the fat loss tips and tricks in the fitness bible by now and they’ve just not worked for you. Well don’t give up just yet; you are not alone and we think we may be able to help you …
As stated by a survey of more than 2,000 UK adults by retail analysts Mintel, 57% of women say they have tried to lose weight in the last year, but with many different contrasting fat loss tips coming out all the time it’s easy to stumble across bad advice, follow an unsustainable weight loss plan and fail.
See these top 10 simple tips to kickstart your weight-loss journey:
1. Ditch your devil foods
This could be a sneaky bar of chocolate, slice of cream cake or a Big Mac meal from McDonalds, whatever your comfort food is, it all adds up, especially foods you have a habit of overeating. Rearranging your fridge may sound too easy to even work, but nutritionist Karen Beck assures it does work. Move the foods that you know fuel you and make you feel good to the most visible shelves and shift the unhealthy stuff towards the back, out of your sight. Oh and while you are there clean your kitchen as this is a good way to shift weight. Remember you progress over time, you won’t see results after just one workout.
2. Record your progress
Keep a fitness and food diary and make note of how you train and what you eat (yes, that does mean that packet of crisps you scoffed while the dinner was cooking still counts). This is so that you can see where your goals currently lay
3. Have a veggie starter
If you’re are eating out, check the menu in advance and you’re more likely to make a smart, healthier choice when you order on the day. “Opt for a vegetable-based starter,” says Toribio-Mateas. “You’ll be feeding your healthy gut microbes and filling up with fibre, meaning you’ll absorb fewer calories from starch and fat as a result.”
4. Rethink your portions
“Studies have shown that most dieters underestimate how much they eat,” days Fillip Koidis, founder of W1 Nutritionist. Tools and gadgets can help with this, however, “Aim for a portion of protein the size of your palm, a pile of veg the size of your fist, a cupped hand of carbs and a thumb-sized amount of fat”.
5. Eat only 3 meals a day
Continuous grazing is good for cows, but not so good for humans. Stick to the traditional breakfast, lunch and dinner, and a small morning and afternoon snack if you are feeling particularly peckish – to ensure that your hormones remain balanced and avoid grazing turning into overeating.
6. Add Weights to cardio
To lose serious kilos, you need to get a balance between HIIT training with some resistance training too as this can boost your basal metabolic rate by 15%, but it’s key to target multiple muscles,” says Nicola Addison, PT and founder of Egvvs Training. We’re talking about squats, lunges, pull-ups and deadlifts.
7. Get fit closer to home
Working out in your own space doesn’t just save time; it’s also easier to fit into your day. If you find a spare 5 minutes, remember a few minutes are better than no minutes at all. Boost your physical activity by climbing the stairs at work or standing up in the office for 10 minutes every hour. It all adds up and research has shown that 15 minutes of exercise every day can add years to your life.
8. Get some Fibre & Fats into your diet
There is no reason this power pair works. Fibre expands in your stomach and also takes time to digest, which means that you feel fuller for longer, so focus on getting fibre packed whole grains, vegetables and whole fruits (not juiced). Healthy fats like olive and nut oils in moderation, boost flavour, add energy and help your body absorb nutrients. In terms of carbs, pulses, legumes and lentils are your best choice, but aim to include starchy carbs like rice, potatoes and rye bread in around 6 meals per week – explains Miguel Toribio-Mateas, expert nutritionist practitioner and clinical neuroscientist.
9. Stick up pictures in your own space that motivate you
“If you have a weight loss goal, have pictures up around your bedroom or anywhere in your home that motivate you to stay on track,” says Kenny. When it comes to setting goals, visualisation is important. It could be a picture of you at a healthier weight, your favourite athlete, that you aspire to be one day (if you have one) or an outfit you want to wear when you reach your goal.
10.Don’t give up, you are not alone
Everyone needs a little support and encouragement when reaching goals, whether that’s from a nutritionist, a support group or a friend, giving you some encouraging you or simply exercising together. All this will provide essential support and encouragement while keeping you on track.
If this was useful, we would love to hear how these 10 tips worked for you, simply comment below or to receive more content just like this, subscribe to our weekly newsletter and always be the first to see our fresh content.