If you are making a shift to lose weight, you'll want to read this. Today I am sharing 5 super simple steps to help you see real change in the next week. Grab your notebook and a green tea, let's dive in!
Weight loss is a multi million dollar business, but you might be pleased to know that you don't have to spend a fortune to do your body good and slim down. Many of the tips I am about to share are cost effective (or free) and will help you boost your results in a short period of time. I highly recommend you try all 5 in combination to see the biggest change.
1. Dietary Fibre Is Essential & Your BFF
Fibre is a dieter's absolute best friend and for good reason. Consuming up to 30g per day can help you improve digestion, boost gut health and naturally suppress your appetite. It also lowers your total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels". Four winning reasons to choose high fibre foods to eat every day. Let's explore some good choices.
What Are Good High Fibre Choices?
Choose whole, unrefined and sprouted grains instead of white, processed flour and grains, and pick whole wheat pasta, bulgur wheat, spelt, quinoa or brown rice over regular milled pastas. A good gauge is to look at the nutrition label and deduct the fibre content from the number of carbohydrates. If a regular pasta has 56g of carbs per serving and only 3g fibre, it's not a very good choice. A better choice would be one where the ratio is much closer, typically leaving the choice to one of the grans listed above.
Fruits and vegetables are naturally rich in dietary fibre, and are bursting with easily absorbed vitamins and minerals. Try to eat five or more servings daily. Go for high fibre fruits like apples and pears eaten with the peel, fresh or frozen berries (all types), Hass avocado, bananas, sweet potato and superfoods such as chia seeds and psyllium husk. These all provide an excellent source of essential dietary fibre to help keep you feeling more saiated than over processed food options. If you want to lose weight quickly but safely, upping your fibre intake is definitely recommend.
Try This High Fibre Breakfast Plate Recipe
1/4 cup organic spinach leaves
1/2 fresh banana, chopped into wheels
1/2 fresh mango, dices into chunks
1/2 tbsp white or black chia seeds
1/2 cup fresh blueberries (or other berry)
2 tbsp freshly squeezed lemon juice
1/2 tsp Dutch ground cinnamon
Arrange the above on a plate and drizzle with the lemon juice and sprinkle of cinnamon. Deliciousness!
TASK: Begin adding more fibre to your diet, but start slowly. High fibre foods are filling but there can be some unpleasant side effects that may accompany upping your fibre intake too drastically, especially if you have been one to eat a lot of overly processed foods. Start with small healthy swaps such as consuming sprouted grains and wholemeal breads instead of white versions. Choose spinach, mesclun or mixed greens over iceberg lettuce. Eat more fruits and vegetables instead of baked goods. Gently up your fibre intake throughout the day rather than consuming all your daily fiber at once.
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2. Increase Your Water Intake
Another method for feeling fuller while dieting is to drink plenty of water while trying to lose weight. Water is actually an essential nutrient, and aids the body in transporting other essential nutrients through the body.
Drinking plenty of water can help you lose weight. This is due to the fact that plain old tap water can help to curb your appetite and boost your metabolic rate. The timing of this is important though with drinking water 15-20 minutes before meals proving the most effective.
As I mentioned water can make you feel more full, so that you eat fewer calories. In fact, in one study, it was found that dieters who drank 500ml of water before meals lost 44% more weight over a period of 12 weeks than those who didn't. I recommend in my weight loss coaching, that clients try a cuppa of green tea before meals to aid with this. Green tea is a natural metabolism booster and the warmth filling the stomach helps people who are emotional or overeaters to recognise the sensation of stomach fullness and better gauge how much to eat.
RELATED: Learn more... How To Make Infused & Vitamin Water For Better Health
3. Try Infused & Vitamin Water
Adding fruits, veggies and even herbs or essential oils to your water bottle can help make plain H2O more palatable and give you a drip of essential vitamins and trace minerals all day. I have rounded up heaps of recipes here and on my Pinterest account for you to browse and experiment with as you lose weight.
Infused water is a great way to make water more tasty and increase your likelihood of keeping up with 3 litres per day. I love using all kinds of herbs combined with fruits to flavour mine, and especially like knowing that I am also increasing my vitamin intake one sip at a time throughout the day. Keeping hydrated like this will help your eat less and lessen food cravings. All too often, we mistake thirst for hunger and snack unnecessarily.
Upping you water intake by having more sips (never chug) is totally free and accessible to almost everyone. It's so effective I have had clients lose up to 6 kg in a week just from hydrating properly. What are you waiting for? Get on it!
4. Portion Control Is The Key
Supersize me! We sadly live in a world where serving portions are over inflated and super sized so often that we no longer know what an appropriate portion looks like! I see this regularly in my health clinic with people having no idea just how much they are overeating.
Understanding the right serving portion size is key to your long term success and achieving your ideal body weight. As a general rule, I suggest to clients that they use their own fist as a reference. Your stomach is approximately as big as your own fist, yes it expands much like a balloon if you eat a lot, but it is not meant to. This is why you feel so icky after a big feast or over indulging over the holidays. The stomach muscles has stretched, and yes it's not pleasant!
At your next meal, hold your fist over your plate and match up what you are about to consume. Is it more or less? This is just an approximate measurement, but if you are watching your weight, a very useful one you can use anywhere.
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5. Have A Plan & Stick To It
The best laid plans are ones you have in writing. I highly recommend that you put pen to paper and write out your health goals and form a plan to acheive them. There are limits to what the body and the mind can handle by just winging it. When you have a plan and a reference of how you are going to tackle your weight loss, you are much more likely to stick with it and overcome obstacles and lack of motivation.
When I work with clients, I provide them with my New You Health Pak Printable (you can find the download in my shop). This provides a great collection of worksheets to plan and track your weight loss journey. In consultation, we also go over setting "SMART goals" which I have outlined below for you. This strategy to goal setting can apply to just about anything, but I find it is highly effective for weight loss to have a set goal and most important and measurable action plan.
You must specify your objective when it comes to any goal, but none is more critical than weight loss. It's far too easy to lose motivation and veer off course when things get hectic or your motivation fades.
Grab a piece of paper and state the objective you wish to acheive as specifically as possible. If your goal is to lose weight after pregnancy, a goal of “trim and tone my belly and appreciate my body more” is far more specific than simply saying "I want to lose the baby belly fat".
Stating your goal in detail and being real specific helps you to think about the methods needed to achieve your goal, not just the outcome. it is helpful to think of your goal as a to-do list of what you need to do and how to do it, for example: “I want to lose the baby belly fat by improving my diet, reducing my sugar intake, and exercising every day.”
A goal needs to be measurable so you can easily track your progress. If your fitness goal is to lose the belly fat by improving your diet, dumping sugar and exercising daily, track it. Being able see your progress will feel so motivating, and will ensure that you stay on course.
Use an exercise tracker to log your daily exercises (and note what obstacles pop up). Create a list of banned sugary foods AND the healthier alternatives. Track when you make the swap successfully. Decide on how you will improve your diet and make a list of "approved foods" and the method you plan to use. Keep a log and record each day and your success, but also where you fall down.
Measuring results every day can help you adjust your goals as you work towards meeting your objectives. I recommend using a fitness planner or tracker system like my Health Pak (get it here) and being particularly mindful of what is getting in your way.
Your fitness goals should be ambitious but not impossible. Be sure to set a goal that you're confident you could achieve, but that will also challenge you to follow through with small actions that add up quickly towards your big goal. Itemise and break it into mini goals, always asking yourself, "is this attainable?"
If you're a busy working Mum, daily workouts might be a challenge, but perhaps dumping sugar and improving your diet is more doable; start there. Your goal must be specific, measured and attainable. If you cannot commit the time to the gym or home workouts, make adjustments to your methods and goals in other ways so you can still make some headway.
This is your "why". Why is this goal meaningful to you? Each step of working towards the goal should make sense and have an emotional pull. If you don't actually care about the goal, let's be honest here, you far less unlikely to work every day on it.
Your goal needs to be inspiring enough that it motivates you to succeed, not just now when you feel highly motivated, but later, when things get tiring and your motivation fades.
For example, if you want to lose that belly fat, and hate boxing or fitness classes, you'll be doomed before you start if you picked these as your method. Think carefully and choose an exercise and methods that you truly enjoy, ones you'll stick to and that is relevant to you.
Set a timeframe for your goal. Be realistic and consider what is actually attainable. Having a timeframe helps you measure your progress and gives you timeline to work towards. This can be very encouraging to see where you on your weight loss journey.
Giving 2 to 3 months to lose 10-15kg is realistic. You can track this by the scale or other means and do the maths to see where you should be around the midpoint. If you are off your timeline, its time to re-evaluate your mthtods and hunt for the obstacles holding you back.
SMART GOAL: "I am going to run 4 times per week, drink 3 litres of water and eat superfood salads for 1 month in order to lose 10kg by June."
As you can better understand, having a SMART goal is vital to your success. Having an action plan can help you from going overboard or falling short. Begin with small, measured changes and incorporate these changes into your "new normal" as you go rather than going crazy full tilt only to fall over later. If you go overboard chances are that you are setting yourself up to fail. One step at a time is best results.
HEALTH COACH TIP: Try adding the above suggestions to your current lifestyle. If you want lasting weight loss, start strong with a good action plan and you WILL begin to feel some noticeable shifts by next week. Eat healthy every day; get active; sleep well and keep fully hydrated.
Put it into action. ...what are you going to try from this article?
Wishing you health + happiness,
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