Transform PT

Happy New Year! 
Have the Christmas festivities left your jeans feeling a bit tight?  Try following the tips below whilst following a wholefoods, healthy diet!

1.  Skipping meals won’t help you lose weight or keep the weight off; your body will think it is being starved and will go into starvation mode, meaning anything you do eat will immediately be stored as fat.  The key is to have small meals 5 times a day to keep the metabolism going.  

2.  Always have protein with your meals, even if it is a snack. This will help to balance blood sugar levels which in turn will prevent you from reaching for those sweet treats or from crashing from a sugar high.  It also takes longer to break down protein in the body, leaving you feeling fuller for longer.  Not only does it do these things, but it will help build lean muscle which in turn will burn fat.

3.  ALWAYS eat breakfast! It really is the most important meal of the day as it will kick start your metabolism for the day and, again, will help to prevent the sugar cravings later in the day.  See my previous post on breakfast ideas.

4.  Limit grains to one meal a day, and the grains you do eat should be wholegrains.  Say no to white starches; white rice, pasta, bread.  Try and have the grains for either breakfast or lunch, not dinner.

5.  Yes, fruit is high in vitamins and minerals, and fibre – but it is also high in sugar, so when trying to lose weight limit fruit intake to the morning, and try to stick to fruits such as berries and apples which are lower in sugar; berries are especially good for blood sugar.

6.   Cut down, or if possible, eliminate alcohol, it is empty calories and very high in sugar which plays havoc with blood sugar levels.  Also a struggling, sluggish liver will lead to weight gain.

7.  Exercise!  Although diet is 80% of the battle, getting into the gym, or joining a sports team will keep you active, build muscle and burn fat.

8.  De-stress, a big reason for holding onto weight is an increase in the stress hormone cortisol which, especially, holds onto abdominal fat.  Try yoga, meditation, counselling, or whatever works to bring your stress levels down.

Lookout for the upcoming Nutrition Diet Plans, including weight loss, tailored to your individual needs!

For more in depth information and advice on how to lose weight, contact me at jules0105@hotmail.com to arrange a consultation 

Skype consultations are available.

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