There is no substitute in my opinion for eating well and regular exercise for any sustainable weight loss or health and fitness journey!
1 -SKIPPING BREAKFAST.
It never ceases to amaze me how many people thing that skipping breakfast is going to assist with weight loss. Believe me, this will have exactly the opposite effect! Skipping breakfast will slow down your metabolism, can lead to overeating later in the day and can result in sugar cravings. Some great breakfasts are oatmeal, berries and yogurt, smoothie bowls. My favourite is a Superfood smoothie bowl made with my favourite superfood protein powder, almond milk, & frozen spinach or fruit.
2-Too much Fruit!
Fruit is very good for you, but eating it all day is not going to help you lose weight. It is filled with fructose that is a simple sugar that occurs naturally in fruit, and give it its sweetness. Even though its a natural sugar it is still a sugar and will therefore create a spike in your blood sugar levels. The best fruits to eat for weight loss are berries, and ideally these should be eaten at breakfast.
3 -Diet Drinks
Diet soft drinks are the enemy. They contain no nutritional value whatsoever, and are made up of chemicals, and artificial sweeteners. Honestly ditch the soft drinks in favour of water. Drinking water throughout the day will flush out toxins from your body and improve digestion. Freeze lemon slices and add to water for a nice refreshing drink!
I see this in a lot of people who adopt an all or nothing approach - I have even done it myself. People go from not training at all to training twice per day, which can be dangerous and often results in them getting an injury.
Quality training over quantity. Variety is the key to keep muscles guessing, avoiding plateaus, avoiding overuse of the same muscle group and it also avoids boredom! Everyone is different, so I will not recommend anything in this blog but please contact me for individual advice.
5- NOT EATING ENOUGH
I see this all to often too. We start a health kick and automatically start counting and restricting calories to the max, or eat portions a 3 year old would struggle to survive on. Being hungry constantly is a sure fire way to sabotage yourself before starting.
Starving yourself is not going to help you lose weight and keep it off. In fact eating properly portioned meals 5-6 times a day is what you should be looking to do.
An example would be breakfast at 7am, snack at 10, lunch at 1pm, snack at 3pm, dinner at 6pm and possibly another snack at around 8 or 9 depending on what time you go to bed. I always liken feeding your body to fuelling a fire....You should never over feed it, you should never underfeed it but you fuel it little often to keep it going!
6-THE ALL OR NOTHING APPROACH
I mentioned this above when it comes to training, but I also see this too often when it comes to food. You may have a chocolate bar, or a dessert but this does not mean that you have wrecked all your hard work to date, and it does not give you an excuse to stop until next week or next month. It ok to have a little treat once in a while, don't beat yourself up - Draw a line and move on. I am a great believer in the 80/20 rule - eat well 80% of the time and allow yourself that treat 20%! Have it and focus on getting back on track at your next meal!
In my opinion the key to success and maximising your results is being organised. You need to make sure you have the right food at home and also with you when out and about. This require planning and effort. Make sure you are also organised when it comes to training to. Set aside the exact time each day you will train, and know what training you are going to do - This is where my plans help! ;) After a few weeks this will become habit, but you need to stay consistent to get in the routine.
We are all subjected to diet promotions promising fast results, but have you ever purchased or tried any of these quick fixes that resulted in sustainable results? No! If your weight gain has taken a while to put on its not realistic to expect it will take a few short weeks to lose it again. Sustainable results take time. If you are training and eating properly, it is realistic to expect to lose 0.5-1kg per week.
This one infuriates me - see my other post - as it is the ultimate short term fix. Its promoted as fast weight loss, but in reality nothing can replace real food. These types of diet are marketed as easy, and you will probably lose a few KG's really quickly BUT you will also , most likely gain it all back and some more when you return to normal eating. :(
Alcohol is full of sugar, especially beer and wine. It is essentially empty calories in that it does not provide any nutrients. The other downside to alcohol is that it nearly always means you will make poor food choices, which will ultimately lead to fat storage in the body. My advice is to avoid alcohol if you are focused on losing weight, but if you must have a drink choose something like vodka, soda with a slice of lime.
I hope some of these resonated with you, and help you think about weight loss differently. I have a believe strongly in breaking the mentality of "DIET". I want to think about nourishing the body, and creating healthy maintainable lifestyle changes which will result in reaching a healthy weight and having a positive body image. Sure it won't happen overnight, but developing a healthy relationship with food and exercise is key to living a happy healthy life!
If your ready to start your health and wellness journey, maybe I can help. For more information on my program click here.