Here is a simple set of guidelines for supporting weight loss through a more nutritional and healthy diet - this should be used along side a bespoke training programme that incorporates both strength training and cardio exercise.
LIFESTYLE CHANGES
There are many aspects of lifestyle changes to focus on but here are my top 3:
1. Improve your quality of sleep - things to try include meditation, no caffeine before after 2pm, herbal remedies/teas etc, an early morning walk within 2 hours of waking (yes this works!) Also make sure you get to bed on time - around 10:30-11pm is the optimum time and aim for 7.5-8 hours sleep, anymore and you'll go into the next sleep cycle and wake groggy.
2. Reduce stress - identify sources of stress and take actions to reduce them.
3. Diet - increase the following food groups:
protein - include healthy protein sources at each meal.
fruit - as much variety as you can
vegetables - include vegetables in at least two meals.
fibre-rich carbs
fats like avocados, nuts, and seeds
More tips:
Stay hydrated all day long with water - keep full refillable water bottle nearby
Aim to minimize snack foods and items that are high in added sugar, sodium, and saturated fat, including fried foods, soft drinks, and desserts.
Eat predominantly whole foods — lots of fruits, vegetables, whole grains, good quality proteins (eggs, chicken, fish, seafood, nuts/seeds, organic tofu, full-fat dairy).
Whole sources of carbohydrates like fruit, whole grains, and starchy vegetables and pairing carb sources with filling, protein-rich foods like eggs, chicken, beans, nuts, and seeds.
Healthy fats (e.g. nuts and avocado) to help with satiety, but focus on portion sizes that promote health and prevent added weight gain.
Start your day with fibre in conjunction with protein for the perfect combo of energy and sustenance.
Eat foods rich in nutrients like Omega-3s, vitamin C, zinc, and selenium to help keep your immune system strong.
SAMPLE MENU
Breakfast
Omelette with a slice of wholegrain toast
Eggs and spinach
Berry smoothie made with natural yoghurt a handful of berries and 2 tablespoons of mixed nuts and seeds, dash of honey
Porridge with unsweetened non-dairy milk, 1 tablespoons of flaxseeds and/or chia seeds and half a teaspoon of cinnamon
Green tea
Lunch
Grilled chicken served with salad
Baked sweet potato with cottage cheese, served with a generous helping of colourful vegetables and a knob of butter
Lentil salad made with quinoa, tomatoes, spinach and a handful of your favourite herbs
Tuna and ready made with grain salad
Dinner
Wild salmon with sweet mashed potato/wild rice on a bed of sautéed green leafy vegetables
Beef stir-fry served with brown rice/brown noodles
Tuscan bean soup made with cannellini beans, brown pasta, one tin of chopped tomatoes, onions, vegetable stock and seasoning
Oily fish and salad
Snacks
Small pot of natural yoghurt/kefir served with a sprinkling of pumpkin or sunflower seeds
Two oatcakes or carrot sticks with hummus
Banana with a small handful of nuts or spoonful of almond and peanut butter
Fruit salad topped with seeds
Handful of almonds or Brazil nuts
Few squares of dark chocolate
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