How can I lose weight?
You can’t live on bread, junk cereals, pap, sugar & processed food and expect good results. #PlanAhead. So what are you going eat then… a lot more awesome veg!
You can’t live on bread, junk cereals, pap, sugar & processed food and expect good results. #PlanAhead.
So what are you going eat then… a lot more awesome veg!
Health & weight loss are not confusing.
Here are the basics.
ARE what you EAT.
NO MIRACLE WEIGHT LOSS CURES.
You don’t have a weight loss problem,
YOU HAVE A FOOD SELECTION PROBLEM.
is about eliminating refined carbs & sugars and managing your carb intake.
is about eating more nutrient dense food (what nature creates) & less manmade chemicals.
Won’t make you thin.
Exercise optimizes body & mind.
is 90% diet and 10% exercise.
A PERSONAL EXPERIENCE
It’s also important that you find what works for your lifestyle, routines & cravings.
Ok, so how do you actually lose fat and look hot? It seems so confusing, so many diets, so many supplements, pills, shakes and theories, GI, GL, Calories & Kilojoules, low fat, paleo, raw, vegan vegetarian, protein only diets etc. For your own sake ignore all the advice, theories and claims (usually from overweight ‘experts’) and just think about this:
Question: Which group of people are getting extreme results, over and over again?
Answer: Body builders & body fitness competitors. They are pushing the limits with their fat loss to get to the 4-5% body fat for guys, & 9-12% for girls, mark. On stage, under bright lights, wearing almost nothing you can’t hide your fat. How do they lose fat? They do it by keeping carbohydrates low, with loads of self-control and exercise. (Note: many do obviously use steroids and excessive supplements, that will affect your health and emotional state, but there are many people who do it naturally).
A great way of thinking about weight-loss: if you aren’t losing fat, your current food is still a bit too refined and sweet for your needs.
Good carbs Bad carbs
What is considered high carb foods? Starchy food, bread, pizza, pasta flour, sugar, potatoes, sweet potato, butternut, even milk has carbs, sugar free chewing gum and fruit has carbs. Actually, most food has some carbohydrate in it. But are all carbs bad for you? NO! Carbs in their natural state are good for you. E.g. all vegetables have carbs, but usually the carbs are very high in fiber and low GI (glycemic index), so they stabilise your blood sugar because it’s a slow release sugar. In contrast, high GI carbs (bread, pizza, sugar, milk, etc) spike your blood sugar, causing your body to release insulin to deal with excessive blood sugar. That sends your body into fat storage mode. It also seems that eating high GI carbs late in the day and afternoon can really pack on the fat. High GI carbs should be eaten earlier in the day (for more info on timing your carbs click here)
There are also a few suggestions to lose weight:
Set goals with an immovable date (e.g. book for a race, organise a photo shoot). Losing weight is not generally a good enough goal, but losing weight for a race/event/wedding/holiday/etc. is certainly more achievable. (More on finding & setting goals click here> )
Enjoy your food, you are in this for the long term. Give up using the term “diet” and think of healthy “lifestyle”.
Health comes first. Choose higher fiber, lower carbs & natural products.
Weight loss: 90% is about what you eat, 10% is about the exercise you are doing (No amount of exercise can make up for a bad diet!!!)
Have many healthy meals available in your fridge & freezer (always cook multiple meals, eat 1 and store the rest for other meals)
Excess carbs are the main cause of body fat, and many diseases (sugars, breads etc)
Reduce or avoid milk (bad insulin spike)
Reduce junk food cravings – add green smoothies twice a day
Eat a LOT more vegetables (roasted, steamed, microwaved but not boiled)
Have enough water (try a big glass of water before meals)
After-dinner snacking derails fat loss in a big way (have a green smoothie)
Eat carbs earlier in the day and avoid or reduce high GI carbs later on (no bread, pasta, sugar, and fruit)
Exercise well, it unlocks fat loss – regular is better!