In a world obsessed with quick fixes and overnight results finding the right diet for you can be more than a little overwhelming. In all honesty, all diets are the same, just labelled differently and boil down to making sure that your consumption of calories in are less than your calories out.
1. Diets. When we hear the word Diet we think short term, yet when have you only wanted to lose weight or tone up for a short period of time, I’m pretty sure we’d all prefer to look our best at all times of the year. So instead of planning to lose weight for that party next month how about planning to improve and change your body for all the years to come! Yes, this might mean you don’t lose 13lbs in a week but it will mean you lose 1-2lbs consistently per week and won’t have to worry about putting it all back on again after that all-inclusive holiday!
2. Low Fat, Lite, Calorie Free, Fat-Free, 0%, let’s just call it a chemical shit storm. The food industry has a lot to blame in the fact that we’re all so confused about the right foods to eat. We’re overwhelmed with diet specific foods and in actual fact, they’re so much worse for us than the original product. Your body is a simple machine, it understands Fats, Proteins, Carbs, Fibres and Sugars, it doesn’t understand synthetic products created using chemical processes. So when you next think about purchasing a Fat-Free product have a look at the ingredients list, Fat does not make you fat and if you don’t understand the ingredients, don’t let it enter your mouth!
3. Skipping meals, for some reason we’ve all decided that eating less means we’ll have the body we desire. Not true. Think of your body like a beautiful car, it needs fuel to keep it going and so does your body. We burn around 120 calories per hour just simply functioning, add in any exercise, walking around the office, standing up or sitting down, anxiety and you could be burning far more. When you regularly skip meals and miss your daily calorie target your body panics and has to use up its safety stores. This doesn’t mean it suddenly decides to reduce your muffin top in actual fact, it is far more likely to head towards that muscle you so proudly created. Aim to eat at least 3 balanced meals and one or two snacks per day when your body lets you know its hungry, feed your body and it will thank you.
4. Calories, it’s super useful to get a good idea of how much you are currently eating before you decide to make changes. Apps like MyFitnessPal are a great way to begin but don’t get too bogged down with it, my simple tips for use are as follows. For one week pop in everything you eat and drink and ignore the outcome, at the end of that week take a look at your average daily calories and your weekly amount. Once you have done this take a look at the macro split pie chart and take a look at which is higher or lower, a good aim is around 40% carbs, 30% protein and 30% fats. If you’d like to delve in further then the TDEE website is a great way to work out how many calories you should be consuming to gain, lose or maintain weight as it also includes levels of exercise.
5. Drinks, quite often we forget how calorific our drinks really are. That peppermint mocha with cream and a gingerbread man on top can sometimes be higher than an actual meal. I always ask my clients to make a small change to their diet by concentrating on drinks first, swapping creamy drinks for black coffees, americanos or herbal teas. Not only is this a simple and effective change it leaves space for a far more satisfying sweet treat later in the day!