While most people would agree that it’s easier to gain kilograms than shed them, weight loss doesn't have to be mission impossible. Effective weight loss means getting back to fundamentals.
Get started today by following these nine basic principles.
- Regular Meals: Skipping meals or eating an extremely low calorie diet fools the body into thinking it’s being starved and as a result you may find that you hang onto the weight and lose muscle mass instead of fat. Eating regular meals and healthy snacks will help you maintain healthy blood sugar control and may also help you avoid binging on junk foods.
- Protein Base: your diet on high quality protein such as fish, nuts and eggs, complex carbohydrates found in whole grains, vegetables and fruit, plus healthy fats found in fish, nuts and avocado. Foods to eat infrequently include deep fried foods, refined carbohydrates like white bread and sugary foods like lollies.
- Read Labels: Read food labels carefully. Just because something is low in fat doesn't mean it’s also low in sugar.
- Water: Filtered water is the best beverage to quench your thirst with. Avoid alcohol, soft drinks and fruit cordials – the calories they contain can quickly add up
- Take a Multi-Vitamin: Some nutrient deficiencies can result in food cravings and weight gain, so take a multivitamin daily to ensure you’re not missing out on nutrients just because you’re dieting. To help maintain healthy blood sugar levels, you may also like to consider taking a chromium supplement; this essential micronutrient is required for proper blood sugar control and for the metabolism of carbohydrates, proteins and fats
- Be Active: Exercise for at least 30 minutes, five days a week and make sure your routine includes both aerobic exercise such as walking or cycling and anaerobic exercise such as weight lifting. While aerobic exercise helps you burn fat, strengthening and toning your muscles is also important as muscle mass burns more calories than fat Look for extra opportunities to exercise wherever you can. For example, take the stairs instead of the lift or escalator, and walk to the shops instead of driving your car
- Herbal Medicines: Support your diet and exercise efforts with herbal medicines such as coleus which has been shown to assist with the reduction of body fat while preserving lean muscle tissue. Brindleberry also helps suppress the appetite and promotes a feeling of fullness and green tea which may assist in burning calories and helping to maintain normal fat metabolism.
- Hormones: Hormone imbalances can sometimes contribute to weight gain. If you think you may be affected consult your healthcare professional, who can arrange for the appropriate tests to be performed
- Stress: Address any worries or stress. Not only can emotional upsets trigger comfort eating, but stress also contributes to poor digestion and inhibits the absorption of some nutrients, so could lead to nutrient deficiencies Naturally there are no quick fixes. To maintain healthy weight is a lifestyle choice. Starting with a positive state of mind and the desire to achieve a positive outcome anything is possible.
