Today I would like to share with you my 5 golden rules for losing weight. I spend my professional life helping people change the shape of their bodies and whilst everyone can have slightly different needs, these are the five cornerstones I build every weight loss program around.
I am sure you have probably heard them all before at some stage and I apologize in advance if you were expecting a ‘magical solution’ or ‘miracle treatment’ but in my experience there is nothing that replaces the basics of eating well and regular exercise, especially if you want results that are sustained over a long period of time. Diet pills, hormone drop and shakes might help you lose some kilos over the space of a couple of weeks but changing the way you think and your habits around nutrition and training is the real key to maintaining a healthy body and shape.
So here they are, my 5 golden rules for weight loss and improving your body shape.
1) Cut out processed sugar
It is almost impossible to lose weight if you are regularly consuming processed sugars. Sugar causes havoc within your central nervous system. It also creates a spike in your blood sugar levels leading your body to produce a hormone called insulin. In simple terms, when this happens your body is susceptible to storing fat. I am not just talking about sugar in tea or coffee, you need to look closely at the macro-nutrients of the food you are eating and stop eating anything with high sugar levels.
2) Get your body moving
Exercise is critical for weight loss. It’s your bodies way of burning the energy you put into it each day. You don’t have to be a member of a gym, in fact starting with a brisk walk 4-5 times a week for an hour will be more than enough, especially if you haven’t exercised for a while (always check with your Doctor or GP first if you are starting a new exercise program). If you are a member of a gym then I would suggest a full body weights program twice a week and 3-4 cardio session giving your body at least one full day of rest every week.
3) Drink plenty of water
Everyone I work with seems to know this one but very few seem to actually drink a couple of litres every day. Our bodies are made up of 70% water and we need regular re-hydrating during the day. Get yourself a designated water bottle and carry it around with you every day refilling it several times. The only possible downside to this is having to visit the bathroom more often but this is far outweighed by the countless benefits of drinking lots of H20, one of which is helping to flush unwanted toxins out of your body.
4) Eat an unlimited amount of vegetables.
One on my favourite saying is ‘you can’t out train a bad diet’ and it is so true. You can train the house down but until you accept that 80% of weight loss is a direct results of what goes into your mouth, you are never going to achieve the results you want. It can be though to come up with whole natural meal ideas but I find the most overlooked part of this is vegetables. They come in so many wonderful shapes and colours and all have their own amazing taste and textures. There are literally thousands of meals you can build around fresh vegetables but you need to stop thinking about them as some kind of add on to meals and start thinking of them as a major part of your food intake. I would eat vegetables at least 4 times a day and couldn’t live without them, so instead of worrying about calories just add LOTS of vegetables to your shopping list.
5) Incorporate lots of lean protein into your diet
Eating protein makes our bodies feel full and also assists our bodies to maintain lean muscle. The more lean muscle you can build and maintain on your body the more fat your will burn at rest (like when you are sitting on the couch!). Examples of good sources of protein are eggs, fish, chicken, tuna, greek yogurt and lean red meat. I incorporate a protein into all of my meals along with vegetables. Eating protein regularly is also a great way of setting your body up to burn fat as it has a minimal affect on your blood sugar levels.
I have witnessed some incredible transformations in the past 12 months and each of them have followed these basic five rules along with a healthy dose of patience, consistency and discipline!
PS: If weight loss is on your agenda as we head into the 2015, please take a look at my #NOEXCUSES Program – it is a great way to help you start your new weight loss journey and will teach you the principles of maintaining the body shape you want. . Click here for more information and to watch my new introduction video.