People have been horribly mislead over the years to think that exercise alone is going to help them achieve their health goals, but it simply isn’t the case. There are so many other factors that play vital roles.
EXERCISE DOESN’T HELP BAD FOOD CHOICES
Exercising to lose weight is a waste of time if you do not not adjust your kilojoule intake.
I am a huge advocate for the combination of physical activity and diet. People have been horribly mislead over the years to think that exercise alone is going to help them achieve their weight loss goals, but it simply isn’t the case. If you set out to lose weight just through exercise it is highly likely that you won’t lose weight. It is a lot easier to lose weight if you eat the right food.
I know a lot of people will be questioning this because of articles they have read over the years, but it’s pretty simple really: you put energy (calories) into your body through food, you expend them through movement, and any that don’t get burned off are stored in your body as fat. It would be nice to be able to burn off the same amount of calories we put into our body, but most people don’t eat a calorific diet, in which case they would have to do an awful amount of exercise to burn off any extra calories they consumed throughout the day. For example: 500 calories is typically an extra two hours of cycling. And that’s about two doughnuts.
Did you know that 70 per cent of weight loss comes from cutting your portion size down and 30 per cent comes from exercise?
70 per cent of weight loss comes from cutting your portion size down and 30 per cent comes from exercise
SOFT DRINKS AND JUICE
One of the biggest problems with obesity is soft drink. It actually disgusts me just how much sugar is in one can of coke. When people ask myself or Jonathan for weight loss advice the first thing we suggest is to cut out any soft drink / juice consumption – they’re high in calories and offer no nutritional value whatsoever. If you have been drinking this stuff for years chances are you’re addicted to the sugar and caffeine content, but the best thing for you is to go cold turkey.
Trade your sugary soft drinks for water – your body, teeth and general well being will thank you for it!!!
STOP STARING AT SCREENS
We’re all guilty of this. Especially me. I am forever on my laptop, Instagram, iPad etc. It seems like it would be simple to stop this horrible habit, but it actually isn’t!
I challenge you to do the following (this applies to myself as well): every time you catch yourself looking at a screen to get up and go outside – go for a walk, skip, take some deep breaths, meditate, complete one of my workouts I have shown you!
I love sleeping! In fact I just got a little excited knowing that it is Saturday tomorrow, so I am excited for an extra hours sleep! Jonathan, however, will probably try and tell you that I’ll sneak an extra two. Ha! A cheeky sleep in never killed anybody, unless they didn’t wake up at all…
Good quality sleep is so important. Missing out on a decent night’s sleep can leave me feeling like I am the most hung over person who ever lived. I recently read an article which linked sleep and weight loss. The article made mention of a study conducted by the University of Chicago shows that sleep restriction can lead to an increase in the hormone grehlin, which stimulates the appetite. Too much grehlin makes us feel like we’re starving. So get you’re eight hours girls and guys!
Sleep restriction can lead to an increase in the hormone ghrelin, which stimulates the appetite. Too much grehlin makes us feel we’re starving.
Water is the No. 1 choice when trying to lose weight. Why?
- Most of the time when you think you are hungry, you’re thirsty!
- The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
- A healthy diet includes a good amount of fiber. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
If you’re finding it hard to adjust to cutting out your sugary drinks and find you need taste, incorporate slices of fruit, such as lemons, oranges, cucumber or limes. My favourite is lemon and cucumber – it’s so damn fresh / tasty!
My other tip is to drink from a clear bottle so you can take note of how much you have consumed throughout the day. Sometimes it’s hard to get in to the habit of having a litre, so I find drinking from clear bottles an easy way to get the ball rolling.
DON’T SKIP BREAKFAST
Kicking off the day with a healthy breakfast reduces hunger throughout the day
Throughout High School I was 100% guilty of this. I didn’t have time of a morning to make breakfast plus brush my hair 100 times each side to make sure I fit in with the rest of my group. Because of this I found myself binging when I got home – which is the worst habit to get into. After I left home I began to make better food choices and devised an eating plan which worked for me. I eat Breakfast, fruit mid morning, lunch and dinner. I can’t even remember the last time I missed out on tucking in to delicious breakfast!
A lot of people think that by cutting out breakfast you cut out calories. Research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! You have to get your metabolism running for the rest of the day. Also, kicking off the day with a healthy breakfast reduces hunger throughout the day! Total win, right? So if you are guilty of skipping the most important meal of the day I suggest that you begin eating a breakfast filled with protein, fruit and/or whole grain – not one loaded with bad stuff!
I’m going to showcase some of my favourite breakfast recipes pretty soon, so keep an eye out!