As a Nutritionist & Health Coach, the most frequent request I get is; please help me lose excess weight….this is by far the biggest and most often request!
I have a few vital points as a first response before we get down to it. So just to be clear, in my opinion…
- When we adopt a healthy lifestyles our bodies naturally become their ideal healthy weight
- We need to acknowledge that additional weight gain isn’t your fault or the fault of your body, having shame or guilt in this area doesn’t help
- We are all so very different, what works for one woman’s health & wellness, may not work for another, especially when it comes to age, and where you are in your cycle, and so many other factors like lifestyle, health status, medications
- What I know for sure, you have to love your body into wellness and ideal healthy weight, you cannot hate and punish your body to wellness. It must come from love and from honoring, nurturing and respecting your beautiful hard working body
- Excess weight gain didn’t happen overnight so neither will gaining supreme wellness, but with consistency you can radically improve your body’s health
Ok, so now that you know my view point on that. And that you are ready to love that beautiful body of yours, and start to look and feel your best. Let’s get into it. Of course before you undertake any health & wellness advice, please seek guidance from your health & wellness professional. I am not a medical doctor or psychologist, nor do I offer any medical advice whatsoever. Please seek this from your chosen health professional.
There are so many awesome hacks that are not difficult, and don’t take a load of money and time, and can bring huge benefits, when done consistently and daily.
Hack Number 1.
Water. But not any old water, we all know that drinking an adequate amount of water is essential to survival and health. It is also a secret weapon when it comes to weight loss, when you add these hacks. Drinking 2-3 litres of water a day helps aid weight loss. If you divide those litres up into these 4 hacks you are supercharging your weight loss and giving your body some epic tlc.
You can prepare all 4 first thing in the morning and have them ready to sip throughout the day. And it will only take a couple of minutes!
- On rising. The very first thing you do is drink a 250ml glass of warm water with quarter of a lemons juice and the wedge of lemon, a slice or two of fresh ginger and a sprinkle of cayenne pepper. This not only gives your body a little wake up and cleanse, this is the time your body is most dehydrated, and in need of water. It also aids digestion.
- Before any food. Now this one is optional, 250 -500ml water + a scoop of Superfood Greens + 1 sachet of probiotics (or take a capsule)
- Sip throughout the day. Fill a 1 litre shaker cup or water bottle, and add the following, ½ teaspoon cinnamon + ½ teaspoon ground ginger + ½ teaspoon ground turmeric + half juice of 1 lime (or orange if the taste is too strong for you) + 2 slices fresh ginger. Mix well or shake well before each sip.
- Sip throughout the day. Fill a 1 litre water bottle and add the following, 1 green tea bag + quarter lemon juice and the wedge of lemon + 2 slices fresh ginger + sprig of mint
Hack Number 2.
Don’t over complicate your food. Keep what you eat SIMPLE. Be boring, have the same thing every day or if that’s not for you shake it up and keep it fun. We think we have do all these clever meals and diets, but truly, the ole
meat and three vege isn’t too far from spot on. So, keep it simple with this easy formula of 4 for your meals…
Quality Protein + Healthy Fat + Healthy Carb + Nutrient Dense Foods
What does that look like, here are 3 very basic simple examples:
- Boiled Eggs (protein) + Avocado (healthy fat) + Quinoa (healthy carb) + Veggies/ Salad Veggies (nutrients)
- Steak (protein) + Avo & Olive oil (healthy fat) + Sweet Potato (healthy carb) + Veggies/ Salad Veggies (nutrients)
- Chicken (protein) + Nuts (healthy fat) + Beans or lentils (healthy carb) + Green Leafy Veggies & Broccoli
There are great vegetarian options with your protein such as mushrooms, tofu, lentils and beans.
Hack Number 3.
Have a smaller eating window each day. What does this mean. Instead of eating throughout the whole day, making your digestive system work hard. Eat all your meals in a smaller window, to take pressure off your hard working digestive system, and allow it to digest fully and effectively.
For example if you eat 2-3 meals per day eat between the hours of 11am to 5pm. Now this can be tricky if you have families and dinner times together so simply adjust the eating widow to suit you. Ideally a 6-8 hour window. In the remaining time, when you are not eating – fasting, your body is digesting & healing.
Hack Number 4.
Sleep. Quality & adequate amounts of sleep. This is absolutely crucial to your health and wellness, and to aiding your weight loss. Sleep is when your body
rests, repairs, rejuvenates, heals. You don’t want your body busily digesting food its trying to sleep and do all this crucial work.
Which is why you don’t want to eat at least 2-3 hours before bed. Eating food late can also keep you awake and uncomfortable. A poor nights sleep has serious and detrimental effects on your wellbeing.
How much is enough, adults need 7-8 hours per night. Solid, sound sleep. If sleep is an issue, there will be another blog/ podcast on this topic coming up.
Hack Number 5.
Get cold. That’s right! After your delicious warm shower every evening and or morning, step out of the steam of water, turn off all the hot water, once the cold water is running only, get your whole self under there for 30 seconds to 1 minute.
Cold water activates brown fat, that is tissue that helps to keep the body warm, and helps it control blood sugar and insulin levels. It also helps burn calories.
I hope this has been of some assistance to you. Please let me know if I can help further.
All the best, stay well and ever grateful.
Megs x
