1. Stress needs to be under control. If you continue to go through as much stress as you are now, it's very very difficult to lose weight and keep it off. Stress has you reaching for carbs, disrupts sleep making you tired and makes you put on weight. So, if you can't change a situation at the moment, be aware that you are stressed and get help with it. Email me for a FREE stress questionnaire and find out how stressed you really are. A naturopath can help with supplements, an easily manageable food plan and lifestyle advice to get you started on a path to a calmer life.
2. Practice basic food hygiene. This is not about not eating leftover pizza the next morning (although don't do this either). Good food hygiene is about staying hydrated throughout the day, sitting down while eating and chewing food well. Chewing speeds up metabolism and helps you to lose weight. Eat in a relaxed manner, focus on the flavours of your food and the texture. Remember how lucky you are to have access to amazing, nutritious food. Appreciate what you have.
3. Buy a pedometer from your local chemist - aim for 5,000 steps a day. Seem like a lot? Not really, it's only about 4 kilometers. You can do this by walking before or after work, walking to and from work, pushing a stroller, taking your dog for a walk, walk in your lunch break. The idea is to build up to 10,000 steps a day. I absolutely love getting away in nature and walking, it's such a great stress release too. Exercise is essential for good health and you need to work with your naturopath to develop a plan for exercise for life.
4. Eat protein with every meal - protein builds all cells. It also keeps us fuller for longer. Something VERY exciting - the act of eating burns calories alone! Protein requires more energy to break down than fats and sugars so by eating protein with every meal we are burning more calories! A palm size portion is enough. These foods have high amounts of protein; meats, fish, nuts and seeds, legumes, cheese, tofu and tempeh and eggs. We should be aiming for a ratio of protein to body weight of g/kg. If you weigh 65kg, you need 65g of protein a day. That would be two eggs (12g protein), portion of fish (20g protein), 20 almonds (5g protein), lentil soup (15g protein) and maybe some yogurt with LSA (6-7g protein). Hardly any of us get enough protein. A good way to do that is just eat protein with every meal.
5. Look in the mirror. What do you tell yourself without even thinking? Make a note of it and if it's negative, start working at replacing negative thoughts with positive ones. Change aesthetic negative self-comments to positive ones about your internal goodness. An example is, you may look in the mirror and think 'oh my skin looks terrible'. Change it to 'I care a lot about my friends' or 'My ass looks great'.
And on that note, all bodies are beautiful. I'm not just saying that, I really mean it. Think of all the incredible things your body does for you, so do something amazing for IT and eat better and exercise. Please contact me here to ask about my weight loss programme that I have successfully used with hundreds of patients.
Shake that booty!