This is a popular one, so I am certain to repeat myself. First things first, remember that everyone is different, and you’ll need specialised help if you want a detailed strategy on managing your calories in versus calories out. Portion control plays a big role in weight loss. Here is a great tool that I recommend to those who want a fool-proof way to lose weight each week.
In general, though, here are some of the things you need to keep in mind if you want to make healthy and permanent lifestyle changes.
10 Tips for a Healthier Body
– Have a goal in mind: If you are dragging your feet when it comes to working out, visual motivation will get you going. Keep photos of you at your fittest in your office, picture fitting into your dream swimsuit in time for summer, or look for pictures that match realistic goals of your ultimate body.
– Get some sleep! Enough sleep can help regulate your weight. Inadequate sleep increases cortisol levels and increases ghrelin – the peptide that stimulates hunger. It also reduces leptin, a hormone that signals fullness, leaving you storing fat and hungry.
– Cleanse your body and eliminate these foods from your diet for 10 days: wheat, dairy, meat, processed foods, sugar, salt, caffeine and alcohol. You will cleanse your body of toxins, stimulate your digestion and improve energy levels.
– Get your five a day. These are our main supply of vitamins and minerals, with veggies preferably making up more than half this quota. White fruits like apples and pears are excellent for heart health, brightly coloured foods like peppers, berries and tomatoes are rich in antioxidants, and dark, leafy greens are rich in minerals. Cooking often strips most of these nutrients, so eat raw wherever possible. Juicing your raw fruit and veg is a great way to meet your daily quota.
– Give spot training the boot. Working one area won’t eliminate fat from it, and overdeveloping one muscle will create a body imbalance. Your workout should have a cardio, strength and flexibility component; only then should you target specific areas.
– Shake up a steady-state cardio routine with interval training. Bursts of 1-minute sprints followed by 3-minute recoveries help you burn fat rather than carbohydrates – your precious energy supplies. These varied and explosive movements stimulate your body’s repair cycle effectively for higher calorie burns and improved fitness.
– Keep it interesting. The same routine delivers the same results. You need to vary your programme often to challenge your body and prevent boredom, and also to stave off weight loss plateaus.
– Push the weights. Strength training is critical for long-term toning and health benefits. Compound movements in particular are responsible for greater calorie burns during sessions as well as increasing lean muscle tissue at a greater rate, meaning a faster metabolism overall.
– Swap your regular vitamins for Foodstate ones. These contain specific peptide carriers for efficient delivery of nutrients in the body. With most vitamins, you will only absorb 5% of the nutrients and the rest will pass through your urine, but Foodstate vitamins mean your body recognises the substance as a food source and so can send it to the relevant parts of the body.
– Stop thinking you need to spend money to exercise. Running, skipping and swimming are ideal cardio options, and all your strength training needs can be met with a resistance band. If you’re new to training, push-ups, tricep dips, lunges and squats are all you need to get started.