“Lose weight / get healthy” is the most popular New year’s resolution. If it’s yours then read on…..
Lose weight – on the radio
In this blog I present my top 10 tips to help you lose weight and get healthy in the New Year. But before I do, have a listen to me being quizzed on the topic by Helen Blaby on BBC Radio Northampton. (Note it’s an audio track disguised as a video!).
Some of the things I mention are in the list below but there are some others that weren’t covered by the questioning, so read on…..
Lose weight – Top 10
- Find a reason for doing it that really matters to you. A reason that drives you every day to doggedly pursue your goals. This sort of intrinsic motivation will greatly improve your chances of success. How do you develop that motivation? Matthew Hatson of Nexus8 offers some suggestions in his blog “How to pick a New Year’s Resolutions that you can make stick”.
- Be accountable to someone. Even if you don’t have that fire in your belly you can still achieve success with other techniques. Having someone to whom you are accountable will improve your chances of success. This could be a coach, friends and family, or a training buddy. For example, if you make a cash investment in a coach then you won’t want to squander that investment. If you agree a programme of transformation with your training buddy, you won’t want to let that person down.
- Create a calorie deficit. That means you need to burn more calories than you consume. Simple eh? In principle, yes. In practice, how do you know you are in calorie deficit? And how do you ensure you only lose fat weight and not muscle weight? Need I say, this is where we can help?
- Do fasted cardio. If you have been sedentary for a while and you’re overweight then there’s a good chance your blood sugar physiology is poor. A good way to restore that function is by doing early morning fasted cardio. This will re-train your body to oxidise fat. Even if you have good blood sugar control this is a good way to optimise fat oxidation, burn a good number of calories and kick start your efforts to lose weight.
- Choose nutrient dense, calorie sparse foods. Vegetables, fruits, wholegrains, beans, pulses, lean protein, water. These have a lot of fibre (last two excepted), will fill you up and keep you full for longer. As a result you are less likely to overeat and you won’t get hunger pangs before the next feed.
- Weight train. Weight training has benefits for strength, function, posture, metabolism, hormones, fat loss and much more. Take a closer look at the benefits.
- Educate your palate. We are exposed to sweetness, intense flavours and instant gratification from a young age. This triggers a reward response in our brains, so we crave the same again and become addicted. We can carry on like this all our lives, losing the ability to discern variety and subtlety in healthier less refined foods. All you have to do is reeducate your taste buds. Do this and you will develop better eating behaviours which will help you lose weight.
- Keep a food diary. People who log their foods tend to have more success with weight loss. Not only do they become more aware of what they are eating, but they get to learn about what’s in their food and understand portion sizes better.
- Make time for healthy activities. For this to happen, it has to be a priority. Prioritise exercise and prioritise food preparation. To do this, remove something else from your 24 hours to make room. For example, do you spend a long time watching TV? That’s a fairly sedentary, you might say ‘unhealthy’ activity. Could you lose an hour of that, shift the timings of your day around and put that hour back in at some other time that’s convenient for doing some exercise?
- Make health a lifestyle choice. Not only do you need to make time for it, but it should become part of your psyche, something you do unfailingly because it’s part of who you are – it goes without saying. As a result it becomes part of your daily routine and will be for as long as you are able.
We can provide direct coaching or advice on all of the above. Please get in touch if you’d like us to help you with your New Year’s resolutions.