Essential Weight Loss Tips
Weight loss is a challenge for many people for a number of different reasons. Whether it is medical issues, injury, lifestyle, family and work commitments or something different entirely, there’s many reasons why you can’t make changes to your lifestyle that will benefit you in the long-term because of the short-term.
A massive issue that I’ve noticed is that there are so many conflicting opinions and such a large percentage of different advice that makes it impossible for people to really get down to the truth of health and fitness; what will actually make a difference. Here I’ve compiled a number of helpful, effective, sustainable and simple lifestyle, nutrition and fitness changes that will aid you in losing weight, burning fat, increasing your fitness, improving your muscle tone and definition, feeling better, feeling healthier and just increasing your general sense of wellness and wellbeing.
Essential Weight Loss Tips:
Hydration is an essential and much ignored part of nutritional and physical health that directly affects us on a day to day basis. The human body is made up of predominantly water and water is required for regular body function every second you are alive. A lack of good hydration can result in decreased physical performance, can affect mental capabilities, manual dexterity, digestive health and will, once it reaches high enough severity, result in serious illness and even death. Water intake has been directly linked to the speed of your metabolism, your digestive function and to sporting performance. Drink water, and lots of it.
4-5 small meals every day will put a far smaller level of stress on your gut meaning your internal functionality will improve due to increased efficiency and a reduced load. By eating less, but more regularly you will ensure you body is working at a consistent and comfortable level whilst still guaranteeing a full intake of all necessary macro and micronutrients. Healthy and nutritious snacks, salads, fruit bowls and smoothies are all great ways to increase your intake of nutrients between regular meals without increasing the size of your “three main” meals. This will mean you suffer less from hunger pangs, will feel full for more often, reduce the number of energy slumps you have resulting in less unhealthy and sugary snacks and it will, just generally, give you a more positive stance on the day. Eat less, but more often!
The adult human body requires an average of 6-8 hours of uninterrupted sleep every night to function and maximum performance. If you are living an active lifestyle, working long hours and spending time with children, doing sport, doing hobbies or at the gym, then chances are that you will require more. 8-10 hours of sleep per night will give your muscles a chance to recover properly, you body a chance to repair and heal any damaged cells or tissue internally and will increase your productivity, efficiency and energy levels for the following day meaning eating better, training more and performing at a higher level will be easier and more sustainable. A lack of sleep has a direct effect on your metabolism and results in less fat burning, decreased physical performance and an increase in hormones release which inhibit fat burn and energy levels. Sleep more!
There are a multitude of reasons why adult humans are now at their most sedentary in spite of the opportunities to exercise, the varieties of exercise available and the quality of knowledge we have regarding exercise never being higher. The important thing to remember is that if you aren’t burning calories, if you aren’t processing fats, proteins and carbohydrates as energy and as fuel, then you simple will not lose weight or burn fat. Being active can come in a multitude of forms; walking, cycling, swimming, sports, playing with your children, vacuuming, doing a HIIT workout, yoga, Pilates, fitness classes at your local gym, walking your dog etc. What’s essential is that you are active every single day. The human body has an inbuilt desire to be active, mobile and challenged on a regular basis to maintain healthy functionality. Exercise with your health in mind and watch the results come in strong and steady. Be active as often as possible.
When you break it down like that, it doesn’t seem so hard. If you can force yourself to work on improving the basic foundations of your wellbeing, then you will see rapid results in weight loss, health and wellness without any need for dramatic and unsustainable methods. Avoid the detox, the crash course, the intense 6 weeks training and the crash diets. Make decisions today that are sustainable tomorrow and for every day following that to improve the quality of your life, that make weight loss an easier journey for you, and decision which have the potential to increase your longevity, energy and fitness for a long time ahead.
– 100g Oats
– 25g Dessicated coconut
– 1 tsp Baking powder
– 1 pinch Salt
– 100g Very ripe mango
– 1 egg
– 200ml Milk
– 3 tablespoon Coconut oil
– 150g Cherries
– 2 tablespoons Coconut yoghurt
Preparation time: 30 mins
Cooking time: 10 mins
737 calories (Per serving) 25g protein 98g carbohydrates 28g fat (16 saturated) 19g fibre
1.) Start by blending your oats, coconut, baking powder and salt to form a coarse powder, then pop that in a large mixing bowl. Next, blitz the mango and eggs until smooth. Add this mango mix into the bowl and whisk everything together. Slowly add milk until it resembles a smooth, watered-down porridge.
2.) Heat a good dollop of coconut oil in a non-stick pan over a low heat. Add three tablespoons of batter to form each pancake, cooking one at a time. Press the cherries into the batter. As soon as bubbles appear, flip and cook until golden on the other side.
3.) Serve up your stack with a spoonful of coconut yoghurt, plus more fresh cherries and mango. Use this healthy stack to satiate your sweet tooth and kick-start your last loosener before you’re on the start line.
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