Free fitness, nutrition and lifestyle ADVICE
After working with hundreds of people over the past 10 years of being in the fitness industry, I've learnt that whilst SO many people want to lose weight - very few do it successfully.
In fact, 90% of people who lose weight will put the weight back on within the first 3-6 months.
When you are trying to lose weight, this is a trap that you don't want to fall into as it will ruin the weeks of hard work you just endured.
So with that being said, to avoid regaining weight you need to put the same effort into maintaining your weight loss as you did trying to lose it.
And this is where so many people go wrong, simply because they think that now that they've lost weight and achieved their goal, they can just go back to eating what they want and take a back foot on their activity levels.
This is such a BIG MISTAKE. All this does is makes the process harder every time that you try to lose weight again.
Another big reason for regaining weight after you've worked so hard to lose it, is that a lot of the time people will use unrealistic and unsustainable diet & exercise plans, which are more often unhealthy and unsustainable for long-term weight loss success.
I always say to people that the best way to avoid going through this negative cycle of weight gain and weight loss, is to simply do things that are sustainable for you ALL year round. Yes, it may take you a little longer to achieve your weight loss goal but you'll learn how to actually live a healthy lifestyle that doesn't require you to go through the ongoing weight loss battle that you go through every single year.
The diets that you should try to avoid if you want to lose weight during a long period of time are ones that will make you restrict entire food groups - yes, removing carbs for short periods of time can help promote fat loss but is it sustainable all year round.
Another big factor in regaining weight after you've lost it is reverting back to a sedentary lifestyle, this is where most people will find what we like to call our 'comfort zone' and it's easy to fall back into.
SO why should I avoid living a sedentary lifestyle?
Lets say for example, we were living a sedentary lifestyle before your weight loss journey and you revert back to that same lifestyle (basically little to no activity and not watching what you eat), then you can't expect for your body to not respond in a certain way - just like it responded when you actively tried to lose weight.
It's important to understand how doing things that are largely unsustainable, whilst sometimes may be appealing, are going to have a detrimental effect on us in some way or another.
If you're someone that struggles with losing weight and keeping it off for good, then get in touch today and let's talk about how I can help you.
What actually is mental health?
Mental health is our psychological, emotional and social well-being and it effects how we think, feel and act. Moreover, it helps to determine how we make choices, handle stress and relate to others.
Having good mental health is extremely important because it impacts your thoughts and emotions. It will promote productivity in your life at home or at work and will help you to adapt to changes in your life.
Personally, I believe that one of the best ways to improve your mental health is by doing regular physical activity and exercise.
Below are 5 positives exercising can have on your mental health:
1. It reduces anxiety, depression and negative moods.
2. Improves self-esteem.
3. Improves your sleep.
4. Gives a sense of well-being.
5. Helps you to maintain a positive mindset.
A recent study by Harvard T.H Chan school of public health found out that the risk of major depression is reduced by 26% when you walk for an hour or run for 30 minutes a day. In addition to this, studies highlight that there is approximately a 20-30% lower risk of depression and dementia for adults who participate in daily exercise.
“It is exercise alone that supports the spirits, and keeps the mind in vigour” - Marcus Tullius Cicero.
So how exactly does exercising regularly improve your mental health?
When exercising, your body releases hormones called ‘endorphins’. These are what I like to call your 'feel good' hormones and when you exercise regularly, these hormones become more apparent - over time dramatically improving your mental health.
If you need more information on how you can improve your mental health with exercise, then please do not hesitate to send me a message and I’ll be happy to help where I can.
Meal planning can be one of the most effective things that you can to do to improve your health and physique, especially when it comes to weight loss.
Meal planning doesn't necessarily mean that you have to resort to plain chicken and broccoli five times a day either - unless of course that's what works for you!?
Instead meal planning to me is about taking ownership of your health and allowing yourself to have full control of the food that you eat on a day to day basis.
It's also about having that peace of mind that what you are eating is actually supporting your goals, in fact one of the most common questions I get asked is 'what do I need to eat to achieve lose weight?'.
It's that confusion that I am to get rid of in this blog post
so what do i need to eat to lose weight?