On average we go on four diets a year. And as soon as we come off them we put the weight back on.
There are lots of reasons why we don’t lose weight and the outdated model of calories + exercise = weight loss often doesn’t work in the long term. Low thyroid function, stress, the wrong type of training, gut health, low vitamins and minerals, time of eating, too much insulin, too much snacking, not enough sleep can all have a role to play…
My top ways to lose weight (without the need for calorie counting):
- It is not how much you eat, but what you eat that really matters.
- Don’t calorie count! This allows you to eat plenty of food on a daily basis without any sense of deprivation, hunger or excessive cravings.
- Eat more protein with each meal – it takes longer to digest and helps saiety levels.
- Eat more fibre to increase saiety levels-also helps over eating – slows down eating.
- Exclude refined sugar and carbohydrates.
- Increase raw foods to up micronutrients to help increase metabolism eg. b vits, zinc, magnesium, chromium, iron.
- B vits for fat burning!
- If you’re hungry then eat an apple – if you don’t want one, you’re probably not hungry.
- Avoid stimulants such as caffeine – or if you have one, have it at meal time as the metabolic response is reduced.
- Keep hydrated – you might be thirsty not hungry.
- Avoid sweeteners – they trick your body into getting something calorie dense which can then create even more of a craving.
- You need fat to lose fat!
- Fats are such an energy dense food, they tend to be regarded as the enemy!
- But look around, never before have we had so many fat-free foods!
- Since the 80’s when fat became a dirty word in the weight loss world, there has been a steady rise in obesity!
- We now understand that contrary to past beliefs it is not FAT that will make you fat but sugar, stimulants, stress and refined carbohydrates
- Healthy fats and oils communicate the perfect biochemical messages to the brain and help cells function properly.
- Also, by avoiding or restricting fat you are setting up the body to store more fat in the long run.
- Oily fish at least 2 times a week.
- Be mindful of what you eat.
- Wait 20 minutes before you go for seconds – gives your body time to feel full.
- Eat slowly!
- Your caloric intake should follow the path of the sun.
- Too many people eat their largest meal at the end of the day - it should be the opposite at either breakfast or lunch. This allows your body to get the energy it needs throughout the day and reduces the risk of food being laid down as fat and not being burnt off as energy.
- Fasting and batch cooking
- Have lots of healthful snacks and leftovers to minimise making unhealthy food choices.
- Aim to have 12 hour fasts per day to give the digestive system a break.
- Strive for consistency, not perfection.
- I practice the 80/20 rule. Eat 80% of foods that will nourish your body and 20% that aren’t so good!
- Don’t trust your scales! Your weight will fluctuate on a daily basis. To starve off frustration and keep yourself positive and focused, only weight yourself once a week (before breakfast).
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Written by Tonic Nutritionist, Karen Newby