• Body Evolution

10 Healthy tips that will help you lose weight

Lets face it, losing weight can be so hard and frustrating!! Time and time again you try and "eat healthy" and exercise religiously for a week only to step on the scale and see a weight gain or no difference at all. That is enough to leave you depressed for a while and give up.

Now to the more serious, known facts about weight loss myths and tips... We all know that diet pills, fad diets, diet meal replacement shakes, starvation, an extremely restrictive diet has never worked for anyone!

The key to losing weight is taking small steps and enjoying a number of flavorful, healthy foods, along with moderate exercise. Sounds too good to be true because you have been trying this for years and it hasn't worked right? Well, the good news is, that's all what it takes. You don't need to starve yourself, or spend 4 hours a day at the gym to lose weight. You need to develop smarter diet, exercise, and lifestyle habits. Adopting a lifestyle of small healthy habits helps to keep weight off, which generally gets easier over time. Focus on these small healthy habits as a start to being more health conscious.

These 10 healthy tips below will help you on your journey towards a new, healthy you!!

1. Consume a colourful diet

Colour your plate with a variety of fruits, vegetables, nuts, whole grains, lean meats and fish. Saute your vegetables in garlic and olive oil, but stay away from margarine/ butter substitutes. Increase your consumption of lean proteins and stay away from high calorie sauces. The more colour the better!

2. Exercise

Take the stairs instead of the elevator, sign up for a community or group sport, sign up for dancing classes, play golf, run, go hiking, walk ... the list is endless. Do what you love to do and do what will be sustainable for you long-term. Remember this is now your lifestyle. By the way, house work and playing with your children also counts as exercise! Get a personal trainer or try doing an hour of moderate to intense physical activity at the gym 3 times a week with a friend over a lunch break. It doesn't matter what you do, as long as you are active. Stop being a couch potato! Make exercise social and fun, that way you will more likely stick with it! People who are active, social and less stressed are more likely to lose weight and keep it off.

3. Take an age and gender specific multivitamin

A daily multivitamin wont necessarily help you lose weight, it will help to fill nutrient gaps where your diet might fall short. A multivitamin helps to keep your immune system strong.

4. Do not eliminate any food groups

All food groups are there for a reason and each food group is essential for your general well being. Each food group contains essential vitamins, nutrients and anti-oxidants that your body needs to fight any diseases and to keep you healthy. Consume each food group in moderation. You need your carbs for energy!!! My clients know me when it comes to carbs. Carbs will not make you fat!

5. Watch your alcohol intake

I will write a separate blog on alcohol as it is a commonly asked question. Alcohol contains alot of empty calories and is generally high in carbohydrates and sugar. The over consumption of alcohol will slow down your weight loss. Stay away from mixers like tonic water, cordials and high calorie carbonated drinks. Rather enjoy a light beer or a glass of light red wine or spirits (mixed with low calorie drinks). Stay away from sugary drinks that use flavoured syrup such as margaritas, daiquiris and mojitos. Also stay away from ciders and beer (rather drink a light beer).

6. Eat several small meals throughout the day

Eat your breakfast, mid-day snack, lunch, mid-afternoon snack and your dinner. Avoid late night snacking. Consuming several meals throughout the day will increase your metabolism and prevent your body from storing food as fat. It will reduce constipation and it will make you feel lighter and healthier. Consuming small meals a day is essential for weightloss and weight maintanance. My mealplans are broken down into small meals that are easy to consume throughout the day. I provide you with alot of variety and your meals are fun. For more info on how to sign up, visit my website.

7. Increase your intake of fiber

Fiber helps with satiety, lowers bad cholesterol and increases GI regularity. Fiber can be found in all your food groups. Consume your fruit, vegetables, cereal. Probiotics can also be taken as a fiber supplement. You can buy them from any pharmacy.

8. Drink lots of water

Water helps to flush out unhealthy toxins in your body. Drink at least 1 litre to 3 litres of water a day. Water keeps you hydrated and fuller for longer. If you are not a regular water drinker, start small. Start by drinking 500ml of water a day for a week then increase it to 750ml the following week, then increase it to 1litre a day the next week. Before you know it, you will be consuming up to 2 litres of water a day. Carry water around with you. Make sure you a have a water bottle on your table at work or school and also keep a water bottle in your car.

9. Don't be too hard on yourself

Losing weight will not happen overnight. You didn't gain weight overnight either. It was a gradual process. Focus on feeling and looking healthy instead of obsessing over the scale. Take lots of pictures and use them to monitor your progress every week, every 2 weeks or every month. You will be surprised at the changes in your body over a month just by looking at your pictures instead of focusing on the number on the scale. Stop comparing yourself to fitness models that you see on social media or to anyone else around you. Your are your own competition.

10. Enjoy the journey

Remember that this is not a race nor is it a competition. Set realistic goals and enjoy the journey. Strive on being healthy instead of looking for the fastest and easiest method to lose weight. It can be unhealthy and detrimental to your health.

#weightloss #losingweight #weightlosstips #mealplans #healthyifestyle #healthy

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