Make changes now - trick your system as you are not going to loss weight if you eat the same and exercise the same
Get good early nights and hence quality sleep for leptin levels. This helps weight loss
Exercise in ways you can stimulate your heart rate and increase fitness. If you always do long distance - try sprints. If you only walk try a jog or a bike ride. Remembering not to do any injuries. Always exercise appropriately to age and any body limitations. If you lack motivation join a sports club, see a personal trainer, start a dance class or a gym class. Exercise is critical to weight loss and toning up.
Drink really good quality water.
Watch "That Sugar Film" - a great motivator
Talk to your practitioners to see if you need help with thyroid, liver detox, gallbladder or fluid retention- all issues that effect weight.
Will power is good but do not put tempting things around. In stressful moments you may consume them if tempted and will power will go out the window. If you are vulnerable if tempting sweet foods are around then the chances are you will eat them.
When eating out just have two small entries or a salad and avoid desert, pasta, pizza and foccacias.
One Chai Latte has 162 calories according to Starbucks. A wine, champayne and beer have calories too. Not to mention soft drinks. Read the labels and look at what you are consuming. Check your drinks calorie levels
If you choose to eat something not ideal - it is your choice. Enjoy it and do not feel gulity. Guilt is a destructive emotion.
Keep carbohydrates in all forms out or really low. The maximum would be one meal a day but this for some people's metabolism would still be to much. Carbohydrates digest down to sugar like- pasta, pastry. bread, cereal, honey, molasses, yogurt, cashews, rice, biscuits and sweet fruits.. Check the labels and read the carbohydrate levels.
Avoid artificial sweetener as the formeldhyde can slow down your metabolism which defeats the purpose.
Oils- use only organic cold pressed oils and where possible limit the amount of oil. Even oil in nuts for some is to much especially if their gallbladder is not working 100percent. Healthy oil like avocado, coconut oil and macademia oil are the better ones but even then keep limited if you want to lose weight.
If you do smoothies water down the almond milk , rice milk or normal milk so 10 percent maximum of the drink is milk.
Coconut flesh is fine but not the cream and milk of the coconut.
Fruits keep to one serve a day maximum and only the lower carbohydrate fruits like berries, kiwifruit and citrus fruits. Kiwifruit is great for fibre especially with the skin..
Eat raw vegies and lots of green vegies
Cut fat off meat and grill it. Have more fish and less red meat.
Poach or boil eggs instead of frying them.
Bake fish instead of frying it.
Distract yourself so you do not binge eat.
Replace one meal a day with a green smoothy or nutribullet.
If you go wrong start again the next day.
Some people find it easier to fast 2-3 days a week. This is based on Michael Mosleys 5/2 eating where 2 days a week you eat a lot less.
Tell your friends you are on a new eating plan and that you need their support. Having friends tempt you is no help.
Meet friends for walks and rides and not for meals.
Lose the cheese and biscuits
Go for a walk after tea so you do not hit the pantry after dinner
Speak to your practitioner like a support coach to help guide you nutritionally and emotionally
Write a food diary and see what you consume down in writing. We are happy to help guide you week to week til you get the results
Start now not tomorrow. Start again at each meal or each day if you need to.