1.Track it. Keep a food diary, online or with an app like MyFitnessPal. Tracking keeps you accountable and studies show that people who keep food diaries are more successful at losing weight than those who don’t.
2. Eat foods that are closest to their natural state as possible. Eat whole, fresh foods in a rainbow of colours. Reduce the amount of processed and packaged foods you consume. Generally speaking, the fewer ingredients, the better the food. Select healthier choices to have on standby in your fridge when hunger pains or emotional eating strikes, such as a bowl of fresh strawberries or blueberries, some crudités and humus.
3. Add protein to smoothies. A protein smoothie post workout will help repair muscles faster and ensure you maintain your energy levels. Use occasionally as a replacement for lunch or evening meal.
4. Eat breakfast lunch and dinner as skipping meals will lower your blood sugar and cause you to crave the wrong sorts of foods.
5. View your healthy food choices as a lifestyle change. Don’t expect to suddenly adopt perfect eating habits. Create a fail-safe environment in your home by not stocking your cupboards with foods that tempt you too much.
6. Follow the 80/20 rule. Eat healthily 80 percent of the time. Indulge occasionally, but make sure most of your choices are healthy. Follow this rule for exercise too—exercise MOST days of the week!
7. Weigh yourself each week to keep your weight at the top of your mind so you don’t slip off track with inattention.
8. It takes a deficit of 3,500 calories to lose one pound (1/2 kilo). Work on burning more than you take in. Keep in mind that people have a tendency to underestimate the calories they consume and overestimate the calories they burn.Ideally eat no more than 1500-2000 calories 5 times a week and 500 calories on 2 days a week.Try the 5/2 concept of intermittent fasting.
9. Think 1 kilo at a time. Don’t overwhelm yourself with your ideal goal weight, some number that seems way out in the distance. Think in 1kg weight loss increments.
10. Eat more greens and make a green smoothie for breakfast Kale, spinach, broccoli, swiss chard, collard greens & more . . . Greens are full of vitamins and minerals to protect you against disease.
11. Do not eat after 8pm in the evening and until 8am in the morning so your body has a 12 hour fast on a daily basis.
12. Drink at least 1.5 – 2 litres of water per day. Our bodies are made up of 70 percent water, so staying hydrated is essential for our bodies to function optimally.Start the day with hot water and lemon to alkalise your body.
13. Limit snacks to 300 calories total per day. People often underestimate how many calories are in snacks.
14. Ramp up the intensity of your workouts. Vary it up by surprising your body with different workouts to rev up your metabolism and break through a plateau.
15. Add some strength based activities to your weekly workouts. Creating greater muscle mass will also speed up your metabolism.