TOP 5 WEIGHT LOSS TIPS
Okay so lockdown has been a tough time in our lives but as things are starting to open up there is light at the end of the tunnel. Many of us may have put on a few extra pounds during the last year. That’s okay! If you’re happy with how you look and feel then even better but if you are looking to shift some of that weight in a sustainable manor then these are my 5 top tips.
1) Deficit, deficit, deficit
So the key pillar to weight loss is you must be in a calorie deficit. This in Lehman’s terms means putting less in your mouth and moving more. The calories you consume in a day need to be lower than the calories you burn through being alive and moving. Now you might think okay that easy? I’ll go into a daily deficit of 1000 calories and I’ll lose weight super fast. Yes you will but trust me this isn’t sustainable. You will not be able to maintain this kind of deficit and it is not healthy physically and mentally. The wheels will soon come off and you’ll be sat on your sofa eating that large dominoes. Aim for a daily deficit of 3-500 calories making a weekly deficit of between 2,100 – 3,500. This way is far more sustainable. Furthermore if you’re able to stick this deficit consistently for 8 weeks you’ll see a vast difference in your weight.
2) Stay Hydrated
Drinking enough water throughout the day can help with your weightless goals. Here’s why. Firstly your body burns fat naturally and converts it to energy. This is called lipolysis, and water is essential for this process. Lipolysis is how your body breaks down fat. The first step in this process is called hydrolysis, which is a process where your body adds water to fat to help break it down. Being dehydrated slows down this process making it harder to convert fat to energy.
Next up Drinking water can reduce your calorie intake Sugary drinks like Fanta and fruit juices are high in calories. Replacing these with water (which is made up of zero calories) is a great way to reduce your overall calorie intake and help you lose weight. Ditch that morning orange juice for a pint of water.
3) Finding a form of exercise you enjoy
Now this is pivotal to your weight loss goals. As I spoke about in tip 1 about building a calorie deficit. The more exercise you do the more calories you are going to burn however if you don’t enjoy that form of exercise then you aren’t going to be able to maintain it. Exercise shouldn’t be a chore it should be a choice. I love running or playing tennis with my friends. This adds a social element to my fitness and allows me to stay connected with friends. The list is endless on what you can do for exercise but find something you enjoy and that you want to do going forward and you’ve got 50% of your weight loss equation sorted.
4)10,000 steps a day
On average 10,000 steps a day will burn an extra 3-400 calories. An easy way to burn extra calories. 10,000 steps sounds daunting it really isn’t. Instead of getting that bus for a 2 mile trip to meet friends, walk. When travelling around take the stairs rather than getting the lift 2 floors. The steps will soon add up. You don’t need a smart watch to track steps. Your phone will do it for you as long as you have it on yourself.
5) Sleep is paramount!
Aim for a minimum of 7 hours sleep a night. Research has shown changes in weight when people get fewer than seven hours of sleep a night.Many studies have found that people who are sleep-deprived report having an increased appetite. This is likely caused by the impact of sleep on two important hunger hormones, ghrelin and leptin. Ghrelin is a hormone released in the stomach that signals hunger in the brain. Levels are high before you eat, which is when the stomach is empty, and low after you eat. Leptin is a hormone released from fat cells. It suppresses hunger and signals fullness in the brain. When you do not get adequate sleep, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite.
Try implementing these 5 tips into your daily regime and you will soon see the difference in your weight visually and on the scales. Not only that but I guarantee you feel better in yourself and actually have more energy.
If you require any advice around weight loss or are looking for online coaching to help with your goals please email me at email@example.com or drop me direct message or Instagram.