1
WATCH CALORIES AND PORTION SIZES
The healthy eating movement of the past few years has benefitted people in so many ways, though I think many people still struggle with weight loss, even when they’re eating ‘clean’. Healthy food can still contain plenty of calories, so you must be careful when replacing processed snacks with nuts and nut butters or adding avocado and dressing to salads, as their calories can quickly add up.
Do you find calorie counting tedious? Another useful way to lose weight is to use your hands for portion control. In a main meal, your serving of protein, such as beans, should be roughly the size of your palm; your serving of grains or carbs, such as sweet potato, should be the size of your fist; your portion of low-carb veggies and salad should be at least the size of your cupped hands together; and your serving of healthy fat or dressing should be about the size of your thumb.
LIMIT OR ELIMINATE ALCOHOL
My advice is to really limit or eliminate alcohol if you’re serious about weight loss and fitness because alcohol is one of the worst substances you can consume for storing fat, especially around your middle. Add in the sugary mixers and the higher sugar content in wine and beer, and it becomes impossible to drink regularly if weight loss is your goal. It also slows down your metabolism and the yeast in certain drinks may encourage candida overgrowth. If you must have a drink, choose clear spirits with a low-sugar mixer, such as vodka with soda water and fresh lime juice.
3
AVOID SUGAR
Like alcohol, refined sugar, white flour and other simple carbs can make weight loss very difficult. They raise blood sugar levels and insulin, encouraging excess calories to be quickly stored as fat. For more effective fat loss, reduce your intake of sweet fruit, dried fruit and natural sweeteners, including maple syrup and honey. Berries are a better option to satisfy a sweet tooth.
4
GET ACTIVE
It’s very difficult to achieve sustainable, healthy body fat loss without exercise. Keeping active helps to burn excess calories and build up lean muscle mass to boost your resting metabolic rate. I find that a combination of weight training and cardio really works to build muscle while burning body fat, but it’s important to do what you enjoy and can fit into your lifestyle.
5
EAT SMALL MEALS REGULARLY
To encourage your metabolism to function optimally, try eating five or six smaller meals each day and aim to eat every three or four hours. This ensures that your blood sugar levels remain stable throughout the day and your body is fed a consistent stream of amino acids and other nutrients to support energy levels, muscle repair and a good mood.