A Handy Little Guide to Weight Loss – Freya’s Kitchen Posted in: Featured, Food Power, Uncategorized – Tags: , , , , , , , , , ,

Are you one of those guys who looks at your friend and thinks to yourself “How on earth do you get away with eating that much and not gaining even a little weight”. I mean it’s not jealousy, well, maybe a little envy, but rather genuine puzzlement at what seems such an unfair situation. Worry not, here’s a handy, bite-sized guide to trimming the sides.

As a nutritionist I come across some HUGE guides to slimming down and it turns me off reading more, only a few want to read 6000 words on how to lose a little weight, so we’ll keep it short and sweet. My bad, I love a good pun.

1. The caloric deficit

In order to lose weight your aim is to achieve a caloric deficit, this is achieved by consuming less calories than you burn off through mental exertion and physical exercise. It’s pretty simple, you have to try stay satiated through healthy fulfilling food. This picture is a great example of where many go wrong.

fat loss

Just one muffin or all that food

Try stay away from;

Soda
Candy
Fast Food (The majority of it, at least.)
Cookies
Chips
Cakes, Pies and other pastries.
Salty food (Salt helps the body retain water weight, not good for losing weight)

Base your diet around;

Protein
Chicken
Turkey
Fish
Lean meat
Eggs/Egg Whites
Nuts

Fat
Fish (salmon, mackerel, herring, sardines, etc.)
Nuts & Seeds
Avocados
Olive/Coconut/Sesame Oil

Carbs
Vegetables
Fruits
Oatmeal
Whole Grain Products
Sweet Potatoes
Beans

Try aim for 5 meals a day, 2-3 hours between each meal benefits the body’s metabolism and ensures fullness throughout the day.

2. The best exercises, by calories burned per minute

This assumes you’re working near your hardest!

Sprint cycling – up to 60 calories per minute!

Kettlebell swing – 20 calories per minute

Skipping – 13 calories per minute
Jump squats – 13 calories per minute

Rowing – 12 calories per minute
Burpees – 12 calories per minute

Running stairs – 9 calories per minute

Running and cycling – 8 calories per minute

Lose weight fast

Walking – 4 calories per minute

Choose cardiovascular exercises such as the ones listed above to burn the most calories, although lifting weights does burn calories it’s generally at a much slower rate. If you prefer to lift however, just make sure there’s little time in between sets for your heart-rate to drop.

3. Sleep more

According to a study published by the American Journal of Epidemiology sleeping 5 hours or less per night causes the average person to consume 30% more calories throughout their day, so if you have time to sleep in then it’s a great way to eat less! No time to sleep in? Try going to bed an hour earlier.

4. Ditch the low fat

This is an easy mistake to make because companies love to market as if they’re doing you a favor here, they’re not. Many low fat products substitute healthy fats for sugar, the body then converts sugar to fat and you’re back where you started!

5. Drink plenty of water

In a study by Virginia Tech, overweight people who followed a low-calorie diet and drank two eight-ounce glasses of water before every meal lost an average of 15.5 pounds over three months. People who reduced their calorie intake but didn’t drink copious amounts of water dropped only 11 pounds. This is thought to be due to water’s cleansing properties and how it speeds up your metabolism.

6. Take it seriously

One reason many people fail is they expect results a little too quick, maybe you’ve seen those joke posts on social media about the want to lose weight, but juxtaposed with a desire for McDonald’s? Well as funny as they are there’s an an underlying message, and that’s the need for discipline.

How to lose weight

Ahaha :’)

It’s not easy but there’s a few little tricks that can help with that.

Weigh yourself

Once a week or fortnight, first thing in the morning on an empty stomach. The key to tracking progress is consistency, Keep a log of your weight somewhere, in a notebook, or the calendar, it really helps confidence at the start of a diet, and that self respect just builds with every time you bravely step on the scale.

Take measurements

Get yourself a tape measure and measure where you’d love to trim down. Whether it’s the thighs, bum, waist, chest or arms. Take a measurement every fortnight. Make sure you take the measurement at exactly the same position every time and at the same time of day.

Take pictures

There’s something so satisfying about seeing a six-month transformation through monthly photos, as depressing as it can be to feel like there’s no difference after working your butt off in the gym every day for a week, after a few months of taking photos on the 1st of each month you WILL see a difference. Then that ball of motivation will carry you down (or up) the hill for those painstaking last few minutes of each workout.

So what are you waiting for? Get out there and seize the day!

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