When trying to drop some weight, it can be a bit overwhelming to decide what works for you. Instead of having a long list of steps to take just to drop a few kilograms, rather adopt these three steps for a leaner you:
1. Cut out refined sugar
Not only is cutting back on sugar good for your health, but for your waistline too. Refined sugar stimulates secretion of insulin in the body, which is the main fat-storage hormone in the body. When insulin goes down, fat has an easier time of being released from fat stores. This in turn makes it easier for your body to burn fat instead of carbs.
Another benefit of lowering your insulin levels is that you naturally start eating fewer calories and craving less refined sugar. This also helps with curbing the dreaded ‘bored hunger’, and promotes eating healthier meal options.
2. Balanced eating
Making sure that you are eating a balanced diet can be a challenge when you’re still learning about weight loss and healthy eating. When you make sure that each meal consists of an unrefined complex carbohydrate, a protein source, vegetables and fat, you’re on the right track.
Whole, complex carbohydrates are satiating and fuel the energy needs of your body and brain:
- Grains – Whole, unprocessed wheat, oats, rye and barley grains, brown rice, and so on
- Other seed carbs – Quinoa, amaranth, and so on
- Fresh sweetcorn and mealies on the cob
- Higher-carb vegetables – Potatoes, sweet potato, butternut squash, and so on
Protein sources are more than just shakes and steaks. Here are a few options you can eat instead:
- Legumes – Beans, lentils, chick peas, peas, and so on
- Fish and seafood – Salmon, trout, shrimp, and so on
- Meat – Beef, chicken, pork, lamb, and so on
- Eggs – Rich in omega-3, eggs are packed full of protein
Protein has been known to boost your metabolism by between 80 to 100 calories per day. It also has a wonderful way of keeping you feeling fuller for longer!
I’ve said this before, stacking your plate with vegetables is the perfect way to keep yourself feeling fuller for longer, while still getting all the nutrients you need.
Here are my favourite plate fillers:
- Brussels Sprouts
- Swiss chard
3. Lift weights
I am all about that lifting life: in fact, I prefer lifting weights to cardio every time.
I am a firm believer in training at least three to four times a week, with moderate cardio thrown in for good measure.
If you are new to your gym, ask for advice or assistance from any of the trainers there. You might even invest in a few sessions with them to get the barbell rolling (see what I did there?).
While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.