It’s the start of a new year, which usually involves making resolutions to kick out those bad habits for good! If, like a lot of people you have overindulged over the Christmas period here is what you need to do to shift the pounds:
1. Eat little and often – research shows that eating every two-and-a half to three-and-a-half hours keeps your digestive system working, which burns an extra 350 calories per day - sounds good to me! I encourage my clients to eat three meals and two snacks daily to achieve this.
2. Control portion sizes - If you consume more calories than you burn through daily activity, you will gain weight- simple as that!
Learn to pay attention to your hunger levels and stop eating when you feel comfortably full; not stuffed.
Fill up on healthy, low calorie vegetables rather than higher calorie pasta, bread and potatoes at meal times.
Another good tip is to take your time when eating. It takes 20 minutes for signals to reach your brain to let you know you are full. If you are a fast eater this can lead to overeating.
3. Stay hydrated – it is recommended that we drink at least 8 glasses of water per day. This is important when it comes to controlling your weight as thirst signals are often confused for hunger pangs causing you to over eat.
Keep a bottle of water with you wherever you go and sip at regular intervals. Dehydration is also the number one cause of day time fatigue so drink up!
4. Increase dietary protein – research shows that protein keeps you feeling fuller for longer so aim to eat protein at every meal and when you are hungry snack on protein based foods to keep you going until your next meal.
Protein can be found in meat, fish, eggs, nuts, seeds and dairy products.
5. Get active – not only will exercise put a spring in your step, make you feel good and reduce stress it will also help you lose weight.
If, like me, you find training on your own boring, why not come along to one of my exercise classes, which include Body Attack; Legs, Bums and tums; Body Conditioning; Kettlebells; Boot Camp and my eight-week Slim&Trim weight loss course (the class timetable for 2012 can be found on my website: www.kfpt.co.uk).
If you prefer something more specific to you and your goals get in contact with me and we can arrange some personal training sessions.
Watch this space for more information and advice about your health and fitness! Have a very happy 2012!
Next fortnight: Karen Falconer Personal Training helps you to get active.