Free fitness, nutrition and lifestyle ADVICE
Why have I wrote only 7 points?
Well I don't want to over complicate the process too much as I'm sure if you are reading this then you probably feel a little overwhelmed with it all already. The 7 points written below however are guaranteed to get you on the right track.
1. RESTRICT OR BAN FOODS.
It is usually the first thing people go to do when deciding to begin their weight loss/fitness journey - Cut out the foods they love the most and put them on a temporary ban, the key word being temporary of course as you are extremely likely to give in to your ban (Lets remember, you are cutting out the foods you LOVE the MOST) which usually ends in periods of guilt, self loathing and binge eating patterns.
2. FOLLOWING FAD DIETS.
A diet is really just a short term fix. I always advise my clients that sustainable eating is key to success in your diet, anything unsustainable has no place to stay, get rid.
Although some diets do have their benefits and of course you will lose weight, but will you be doing more damage than good?
The most important thing to remember is that ALL diets have the same science behind them, they all use a calorie deficit - A calorie deficit being the only way to lose weight.
3. PROCESSED FOOD
Food processing means the process of turning fresh foods into food products. Additives such as salt and fat are there to make the food safe for consumption. Preservatives are also added to increase the food’s shelf life. When it comes to sticking to a healthy diet, though, the pros of these additives may not outweigh the cons.
Sometimes it’ll be easy to overlook these additives in the list of ingredients. Watch out for terms such a dextrose, maltose, trans fats, and hydrogenated oils.
Items loaded up with these ingredients can provide you with almost twice the daily recommended amount of sodium and sugar.
Don't ever underestimate the benefits of good, healthy, nutritious meals. The list is endless and with a little bit of learning, practice and doing, you can cook and prepare the tastiest of food.
No one in their right mind what want to completely cut out carbohydrates and although not deemed essential they do however play a major part in recovery, motivation and of course happiness - lets be honest, all the best food are in carb form!
Referring back to point #1, periods of restricting are usually followed by periods of binge eating patterns...especially when it comes to carbohydrates.
You need to be in a calorie deficit to lose weight and although low carb diets do have their place, they are not sustainable for long periods of time and should be used wisely.
5. FAT BURNERS AND OTHER WEIGHT LOSS SUPPLEMENTS
Save your money and hope, there are no quick fixes unfortunately.
I mean I know we all want success as fast as possible but its just not realistic, big companies and fitness marketers try to tap into this and use peoples desperation to change and insecurities as ways to cash in on and make money.
Avoid at all costs.
6. STOP USING 'LACK OF TIME' AS AN EXCUSE
I'm sorry, but this has to stop. We have 24 hours in the day and you need roughly 30-60 minutes of that to fit in exercise 3 times per week minimum. That's 168 hours in one week - 3 hours (minimum) for training gives your 165 hours left to do the things you want, you've got this.
You don't find time, you make time.
7. TRY TO DO IT ALONE.
Weight loss can be a both difficult and stressful process, you're going to need support, guidance, advice and accountability - Now of course, I do believe in you and I know for a fact you can get to your end goal no matter how big or small, I'm just saying that having a coach with proven results to guide you through the process is a sensible idea and something you should definitely think about.
If you are ready to embark on your weight loss journey then you can follow the link on my page and contact me to get started.
I'll talk to you soon - Michael.
The majority of parents I speak to seem to all share the same struggles when it comes to weight loss - finding time.
As humans we are all too focused on the needs of others before the needs of ourselves. As a result, it’s our own health that stands to suffer and the only way around this is to find time for the things that matter.
Which is why I am going to share with you 8 of my best weight loss tips to help busy parents or busy people just like yourself get into shape without compromising their lifestyle and happiness.
If you implement these 8 weight loss tips, you will see noticeable changes within just a few days - FACT.
They go like this...
1. Put Your Health First - I've seen it so many times before, parents, busy mums and dads sabotaging their health to put their children and everyone else first. You can't look after other people if you don't make yourself a priority and take ownership of your health.
2. Lack Of Time? - Train early in the morning before everyone wakes up and the chaos begins, this is a great way to free up extra time that you never thought you had.
3. Prioritise Your Food Over Theirs - This is a big one, make sure you make yourself good, healthy, nutricious meals rather than just finishing whatever it is you make for your children. Throw the left overs away as it's easy to over-consume on calories from what the kids leave on their plate.
4. Eat As A Family - Eating together as a family can really bring the family closer as well as allowing you to have full control over what you and the kids eat. This is one of the easiest ways to take control of your evenings.
5. Make Breakfast A Priority - Breakfast can be a tricky one, unless you're prepared you'll probably find yourself skipping breakfast and relying on coffee to get you through the morning - that's until your blood sugar crashes and the sugary, carb craving’s begin.
6. Work Out Around Your Kids - Letting your kids see you take control of your health and fitness can be inspiring to say the least, or why not get the kids involved and make it a fun activity all round and that way you can kill two birds with one stone.
7. Be Prepared With Your Nutrition - The reason why people meal prep is because it gets them full control over their diet whilst saving them time and money!
8. Have Someone Hold You Accountable - The key to losing weight is to have someone hold you accountable to your actions to ensure you turn up on the days even when you don't feel like it.
Of course all of these tips are useless without taking action so my advice is to slowly change your habits to avoid feeling stressed and overwhelmed with the process.
Need extra help? Let me hold you accountable and guide you through the process, I've helped busy parents just like yourself lose weight and feel great and it is my absolute passion to help people achieve their goals.
It’s a common problem.
You’ve been on a diet for weeks and aren’t losing weight like you thought you would.
It may be because you’re consuming more calories than you think.
Below I’ve written 6 habits that could be sabotaging your weight loss efforts;
Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some have more calories than an entire plate of food.
We need to be mindful of the amount of calories you could be consuming from drinks.
Think about it…as you drink your juice with breakfast, rehydrate with a ’energy drink’ at the gym, or drink a glass of wine at dinner, they all add up over the course of the day.
It’s best to avoid all sweetened sodas, sweetened or flavoured coffee drinks, sweetened tea, and smoothies – any juice diets should be quickly banned, because while they taste great, liquids generally don’t satisfy hunger, so you are consuming just empty calories.
Mistake #2 Meal Skipping
Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake.
Skipping a meal usually causes you to eat more calories at lunch time, especially when you are not familiar with fasting.
A healthy breakfast can keep you feeling full all morning, especially if you can include a good source of protein and some healthy fats.
Mistake #3: Oversized Portions
I’m guilty myself in thinking that simply because it’s healthy, doesn’t mean you can eat as much as you want.
Some healthy food recipes can contain a lot more calories than you think, therefore its best to focus on the basics such as eating adequate protein along with lots of vegetables and greens!
Mistake #4: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
I’m not a great believer in the sharing your parents to genes of being overweight, I think what really happens is that you inherit your parents eating habits, not just their genes.
Instead of giving up, keep focusing on the basics of consistent workouts and eating small frequent meals, you’ll eventually see results.
Mistake #5: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to lay in front of the television or read a good book. Unfortunately, mindlessly eating is often involved.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try drinking water as a lot of the time you are simply dehydrated, not hungry.
Mistake #6: Eliminating All Treats
You should refrain from completely eliminating foods in the house. I mean all the food they enjoy, whether chips, sweets, snacks, or any high-calorie food are at the end of the day, probably what keeps you happy.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.
Send me a message or email today to get started on a fitness program that will truly improve your quality of life.