Boost your mood. Burst with energy. Wake refreshed. Reduce your health risks. Optimise your gut health. Glow from the inside out with these 5 Weight Loss Tips for 2023.
A healthy weight range is achievable, beneficial, and sustainable.
I help women develop a positive relationship with food, to nourish and fuel their bodies.
Because when we step up and take care of ourselves, it affects everyone around us.
Make 2023 the year you prioritise you.
After seven years in the health and fitness industries across the UK and Australia, I have nailed down 5 fundamental patterns that I have experienced first-hand, result in long-term, sustainable health.
(1) Fail to plan, plan to fail
Do you make an itinerary for your family holidays? Places you want to see, activities you want to do?
Do you plan for Saturday morning sport? Drop off/pick up/watch this game/drop to friend’s house.
Do you plan your meals? Do you plan what you’re having for lunch when you work from home? Or do you open the fridge and hope that inspiration screams out to you. It certainly doesn’t to me.
It’s like grocery shopping without a shopping list. It takes twice as long, twice as expensive, you’ve grabbed a tonne of things you don’t need, and you’ve forgotten the eggs.
Tip: Spending a few minutes on a Sunday can really set you up for success
(2) Make it easy, make it enjoyable
Many women starting a health journey think that they will have to live off salads, green tea, and lemon water. Either that, or spend hours in the kitchen cooking up “healthy meals”.
Let me assure you, that’s not my approach. To try something new, it needs to be attainable. For something to stick, it needs to be enjoyable.
Going too hard, too soon, or setting unrealistic expectations for yourself, will only stand in your way of a healthier and happier you.
Tip: My meal plans are fully personalised to your wants, needs, and goals.
They make room for life – because otherwise, what’s the point?
(3) Drink some water you beautiful and capable but dehydrated bitch
Fat loss is an extremely water-demanding process. To get a bit scientific, lipolysis (the process of breaking down fat) increases with hydration and decreases with dehydration.
Water can boost your metabolism.
Water helps blood flow (and therefore nutrient flow) around the body.
Water can suppress your appetite.
Water can help reduce fatigue and increase energy.
Water is also free.
Dehydration isn’t fun, and can negatively affect your cortisol (stress hormone) levels.
Tip: The human body is roughly 70% water. So we are basically just cucumbers with anxiety.
(4) Protein is your friend
Protein, the OG of the fitness industry. For good reason.
Protein balances hormones involved in hunger, satiety (feeling full), blood sugar stabilisation, fat loss, muscle growth, mood stabilisation (brain chemicals) and more.
It’s the macronutrient king when it comes to fat loss.
It’s also involved in healthy hair and nails. Win-win.
Incorporating more protein can reduce total energy (calorie) intake when following a weight loss plan.
Tip: Centre meals around a protein source to ensure you are eating enough
(5) Put a spring in your step
Literally. Skip, jump, hop. Daily movement is great for your waistline, mental health, gut health, heart health, joint health… etc.
Regular exercise can lead to better emotional wellbeing and food choices.
Walking can help you manage your blood sugar levels, to lower Type 2 Diabetes risk, to reduce cravings, to reduce mood swings.
If exercise seems daunting, think of it like this: an increase of just 1,000 steps per day is an extra 7,000 per week. That’s an extra 364,000 steps in one single year. That’s 18,200 calories.
That’s 30 bottles of Sauv Blanc.
Tip: Park the car just that little further away. Take the stairs over the lift. Get back into the garden.
It doesn’t need to be a big step, because little steps compound.
Still not sure where to start?
I know, it’s a big step. Let me help you. Book in with me here for a free, non-obligatory chat to see what approach is right for you