Are you struggling to drop those few extra pounds? Do you exercise regularly, make an effort to stay active and follow a rigid weight loss diet?
Well you're not alone. A large majority of todays society struggle to shake loose that stubborn belly fat, jiggly arm fat and those worrisome love handles. Everyday becomes a whirlwind trying to juggle your professional work, your gym time and your social life. Let's not begin to mention the time and effort it takes to create meals that are healthy, nutritious and are in the confines of your diet.
Even as a food scientist and nutritionist, I will admit that I've struggled for years to drop those few extra pounds in a consistent and safe way. Often times we fall into a pattern where life becomes too busy and we are left trying to manage all of our priorities. Exercise and gym gets left behind and our progress in our weight loss journey is lost - we are back to where we started. It sometimes seems impossible to manage our progress and stay consistent in our fitness and weight loss journey.
The following tips are given to you to help you stay motivated and consistent in your journey even when you struggle to find the time, energy and ambition.
1. Diet is more important than exercise.
Although it is true that being active is proven to burn more calories and keep you in shape, diet is the leading factor over fat percentage in our bodies. 10% of our calories are burned through the digestion of our food, and 10-30% of calories are burned through vigorous and lengthy exercise. Just by cutting out refined and processed foods our bodies' metabolism will automatically burn off fat when there is limited time to exercise.
Eat a diet that is balanced between protein, complex carbohydrates and healthy fats.
2. Increase your daily step count.
It is no secret that cardio is known to burn fat quickly and efficiently, but when you lead a busy life - packed with errands - make sure to make the most of your feet by simply doing your daily activities. Your step count can be increased with ease - force yourself to take the stairs, learn how to walk instead of drive, utilise your lunch break, find friends who walk. The point is to move your body without setting a time and date to be active.
3. Plan your meals.
As mentioned before diet is crucial. Plan healthy, nutritious and non-processed for each week. Put aside time each weekend when you have spare time to cook balanced meals for your busy week ahead. Place each meal into a container and into the fridge. This will save you time and force you to eat wholesome meals rather than ordering out or cooking something quick but non-nutritive.
4. Drink more water.
Water is an amazing thing, it can flush toxins from your body, hydrate your body, aid in digestion and carries nutrients around the body. Science says that water can help with weight loss by lowering your appetite and boosting your metabolism. Drinking 1 - 2 litres of water a day is sufficient in helping you lose weight. Carry around a large water bottle that was a volume of 1-2 litres, so you know how to allocate water to yourself throughout each day.
5. Get more and better sleep.
When you sleep less your hormones are altered which ultimately increases your body's appetite. Sleep provides you with energy and balances your metabolic processes needed to digest food and burn calories. It is recommended that a person sleep 7-9 hours each night in order to lose weight.
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