This time of year, you maybe try on your spring and summer clothes. And …. horror of horrors … they’re a bit tight after the winter. That wine or those treats all now show up in a muffin top.
You hate it and want to get rid it gone IMMDEDIATELY!
So you exercise to tone up and lose that roll of flab over your clothes. But you can sabotage all the sweaty exercise you do for weight loss by still eating and drinking the wrong things.
If you are overweight and exercising without making healthy eating changes, you might become one of the “fat fit” – a regularly seen body type these days.
The Fat Fit are fitter, but still overweight. This may not be your goal.
Plus, if you’re carrying too much weight you’re putting your body at risk . You could increase joint problems because you’re too heavy. Then there’s the risks of arterial and heart disease, high blood pressure, diabetes, infertility, IBS, PCOS.
I know you know all this ….
Make these simple changes, most (not all) of the time, and that annoying muffin top will be a thing of the past.
Your self confidence will be BACK!
RULES OF EATING
- Assume that exercise does not burn any calories… people usually overestimate how much they have burned and eat too much afterwards. Of course exercise does burn energy … but it wont be as much as you hope so take it out of the equation.
- Eat breakfast, lunch, evening meal.
- Cook healthy meals for yourself as often as you can, from scratch.
- Follow the 80% Rule. Be on track for 80% of the time. The other 20% is birthdays, treats etc.
- Have more alcohol free days.
- Drink water – little and often. The colour of your urine should be very pale
- Eat protein at every single meal … even breakfast. Go for natural proteins like nuts, pulses, beans, lentils, quinoa, tofu, oily fish, lean meats.
- Choose plants wherever you can.
- Absolutely NONE of the following
– canned fizzy drinks – even ” no-cal”
– alcohol … cut it 5 days a week if you can’t cut it completely
– meal replacement shakes.
- MINIMISE these
– Sweets & chocolates
– crisps or similar
– pastries
– cakes & biscuits
– “low fat” or “diet” foods … please eat smaller portions of real food!
– convenience foods
- ALWAYS EAT MINDFULLY
– at a table and away from a telly
– when you can enjoy your food. Focus on eating!
– sitting down.