20 steps to help you lose weight in 2017
“Starting a new plan without proper preparation, is like a ship heading out to sea with a hole
it; you will only get so far before that ship sinks - before you fail on your new journey. Avoid
this by planning ahead, to get ahead”.
Here are some of my tips, to help set you up for a healthier and happier life in 2017
1. Focus on changing your habits
To obtain fat loss, concentrate on changing your poor habits instead of focusing on will
power; for example, walk/cycle to work instead of driving, bring your healthy lunch to work
instead of going to the local deli or canteen. Focusing on sheer will power has its
advantages, but it can be very difficult, and may only end up causing more stress in your life.
2. Don’t overcomplicate things
Over complications, will lead you to frustration and eventually you’ll give up. Simplify your
training, you don’t need to get into the gym everyday f the week to lose weight, something
as simple as going for a long walk every morning, will burn calories and aid weight loss. Also,
simplify your nutrition, making small changes like removing processed foods like biscuits or
bread from your diet is a good place to start. Finally, simplify your life. Cut your time
demands, it doesn’t matter what time of day you exercise, just get it done.
3. Manage your stress levels
We are living in an age of unprecedented stress; work, family, gym, health, hydration.
Address the stress. Stop ignoring it. High stress completely jeopardises your chances of
success here. Recovery from stress will not only result in overall health and composition
improvements, but also a strong and effective immune system, which is especially critical at
this time of year. Yes, exercise can help lower stress levels, but it will affect your overall
energy levels. Organise your days in advance, sit down and prioritise your tasks for the day
ahead. Avoid walking into your day on auto pilot.
4. Improve your flexibility
Flexibility has many of hidden benefits. If you can move your body, you can activate the
muscles around your body. Flexibility is needed to perform everyday activities with relative
ease. To get out of bed, lift children, or sweep the floor, we need flexibility. Staying active
and stretching regularly help prevent a loss of mobility, which ensures independence as we
age. Being flexible significantly reduces the chance of experiencing occasional and chronic
back pain.
5. Hydrate
If you are not adequately hydrated, your body’s systems will not operate effectively, as a
result your performance levels will drop. Drinking water also helps you avoid eating and
drinking extra calories. You feel fuller, so you don’t eat as much. Drinking cold water can
help speed your metabolism, thus increasing the rate of fat loss.
6. Get enough sleep
A lack of sleep can affect your mood, your energy levels and well-being. This will impact
your motivation to exercise, as you’ll be too tired to do so. Lack of sleep will also affect your
blood sugar levels and as a result you will crave more sweet foods and caffeine.
7. Check your health
You may have underlying symptoms that may be causing weight gain. As well as this, you
may lack vitality, as a result you do not having the energy to exercise. You may be always
pushing your body too much, putting it under unnecessary stress and reversing the weight
loss results. If your body is not in a good place your body will not want to lose fat. Nourish it,
and it will do good things, the things you want it to do.
8. Positive Routine
To lose weight, you need to be prepared to take your body on a whole new journey. Create
healthy habits. Sit down every evening or morning and set your routine for the day ahead.
Planning your day will prevent you from heading into it on auto-pilot, never taking a
moment to stop and think. It will also help you to create opportunities throughout the day
to be more active and to make healthier choices. Set your intentions for the day, and you
become more intentional about your approach to the day.
9. You’re Eating Clean and Healthy, but….
Put simply, losing weight requires you to consume fewer calories than you are burning off.
Often people complain about not losing weight, while believing they are eating all the
healthy foods to help them do so, and are mystified by their lack of progress. However,
calories are king. Yes, you may be eating nutrient dense foods, but all these foods have
calories too. Along with focusing on eating good food, also practice portion control and
never eat until you are stuffed, instead eat until you satisfied.
10. Get into it
For maximum results you need to get into nutrition and fitness. When you actually take an
interest in something, you’re already on your way to success, rather than someone who
isn’t and seeks out to find some tools for a result, that most likely will not last in the long
term.
11. Don’t rely on supplements, that don’t work
Fat burners, BCAA’s, CLA, diet whey to mention but a few. Don’t waste your money on these
supplements. Supplement companies are highly driven by a team of highly qualified
marketers and promotion experts, who’s’ sole focus is on making money on you! Don’t be
fooled. Focus on your food (calorie intake) and exercise.
12. Set micro goals
Setting big goals are great, but we can often overwhelm ourselves with trying to achieve this
massive result. Instead, break things down into weekly, achievable goals and celebrate your
wins. Take it one day, one meal, and one workout at a time, embrace the journey.
13. Make your goals your own
You may be driven to achieve your goal from images of models on social media; who train
full time as part of their job. However, most of us don’t live this lifestyle, so, focus on
yourself and don’t let social media warp your mind.
14. Don’t over exercise
If you don’t take adequate recovery days on your training program, your body will always be
playing catch up. You’ll go into a workout with less energy. Sore muscles also affect
movement and can cause injuries. It’s okay to take a day off now and again.
15. Caffeine overload
Again, if you’re not recovering from your workouts, fatigue sets in; as a result people tend to
load up on caffeine. This is giving you a false sense of energy. Increased caffeine
consumption also masks chronic stress and could also disguise hormonal issues in your
body.
16. Address your food intolerances
If you’re regularly suffering from inflammation or low moods and energy, then there may be
some foods that you’d be better off cutting out. Try to drop certain foods like dairy or gluten
from your diet for a few weeks and find out if you feel better without them.
17. Increase your intake of good fats
They allow the body to burn fat in situations where fat burning is turned off. Omega-3s
increase the heat of your cellular furnaces. Omega-3s make these burn more and more
energy, thus turning you into a fat-burning machine.
18. Add extra carbohydrates to your nutrition
Carbohydrates will help fuel your workouts. It supports your body and mind. The brain
occupies 50% of your body’s glucose (the molecule that carbohydrates turn into when
consumed in your body). They are also rich in nutrients.
19. Have a balanced breakfast
It’s the most important meal of the day. Having a protein rich breakfast will help regulate
blood sugar levels. As well as this, you should add some carbohydrates and fats too, to help
kick-start your energy levels for the day ahead.
20. Be consistent
In order to achieve your goal, you need to set a plan that you can follow Monday – Sunday.
Weekends should not be used as an excuse to veer off track, you may have only found that
track after years of poor health and weight gain, now stay on it. So, you need to find a
sustainable nutrition plan, not a ‘diet’.
Your friend in health & happiness
Gavin