Do you find that there’s too much to fit into a single day. And there isn’t time to focus on losing a few Pounds? We hear you!
Try these 10 strategies to see if they help, choose just one, or, a few of them, to see results:
1) Plan and Prep ahead: Work-weeks are busy, so you plan your meals ahead. It helps to stick to an eating plan, and, avoid temptation. The urge to snack and buy food out, is reduced – this saves time and money, and, keeps your motivation going.
2) Choose Whole Foods: Whole foods have more fibre and nutrients, such as vitamins and minerals. It help our bodies feel well, and, energized. Their processed counterparts often contain too much sugar, salt, and, saturated fats, which are very unhealthy.
3) Breakfast – Whatever time of day, you choose, to eat your first meal, make it small and nutritious. Breakfast is important if you get low blood sugar. There are many articles that tell you, that you MUST eat breakfast – personally, I don’t agree.
If you’re like me, you prefer to exercise in the morning. It maybe beneficial for you to skip your breakfast, to lunchtime. It isn’t mandatory to eat breakfast in order to be healthy.
I learn this in years, although it may sound silly. (I worked shifts, and, would get up earlier just to have breakfast). The old housewives instruction to clear your plate, also isn’t good advice – stop eating when you are no longer hungry.
4) Prioritize Protein – and, healthy fats too. Protein and Fats (unsaturated fats) help to keep us feeling fuller for longer. Therefore, they can prevent the desire to snack in-between meals. They help to reduce grazing when we’re not busy (mindless eating) which packs-on the Pounds.
5) Consider Low Carb or Keto – Consider eating a diet low in Carbohydrates, especially avoiding processed foods, and, starchy carbohydrates. For example bread, pasta, and, rice dishes. The Ketogenic way of eating, is an extremely low Carb diet; it may not be healthy for some people. The Ketogenic Diet is known to start the process of Autophagy. For more details (Visit our blog to read the article on Fasting and Autophagy).
6) Consider Intermittent Fasting – Or Time Restricted Eating. IF is when a person eats for only part of the day, and, fasts for the remainder of the time. Or, they fast over night, and, into the morning, eating their first food at lunchtime or later in the afternoon.
You may have heard of the ‘16:8 Diet’ which is when a person fasts for 16 hours. And eats during an 8 hour window (time-frame). Eating a healthy balanced diet during the eight hour window, say perhaps, two meals during that time, will speed-up weight-loss. TRE is when the emphasis is on the eating window, more than the fasting time.
For example, someone might fast, and then, at 12 Noon break the fast. And then start eating in their eating window.The process of fasting helps in excelling Autophagy. For more details (visit our blog to see the article on Fasting and Autophagy).
7) Squeeze-in Exercise – Try to exercise daily. A short walk or run, a hike, bike ride or a little swimming at the local pool. Start slowly, increasing the intensity as you start to get fitter. If you are new to exercise, or unsure how to perform a certain exercise, consult with a healthcare professional . Prior to starting your fitness journey. Exercises helps in cell repair and cell renewal , the process of Autophagy.
Our article about fasting provides information on Autophagy for more details.
8) Limit Alcohol – Reduce or stop drinking alcohol, because it slows down weight loss. Because the body breaks it down first; which delays (prevents) the weight loss from occurring.
9) Weight & Measurements – If it doesn’t help you to weigh yourself regularly, try measuring yourself, around your chest, waist, hips and thighs more regularly. Just weighing yourself for record purposes now and again. Pay attention to how your clothes fit you, if they become looser, then you have lost weight.
10) Remember your Why: This is important. It helps us to stay on track; to envisage what we want and how we can reach our goals. Remembering your Why, will help you to be mindful, of what, and, when you eat.
By making a few small mindful changes here and there, and, incorporating the above strategies into your daily diet making them a lifestyle choice, you will get real results. If you don’t, then make an appointment to see your doctor for a health check. As with any new diet or exercise program, see your doctor before you start.
You can do this! If I can, then anyone can. Take it one step at a time, and, just keep at it!
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