It’s mid-February now and we’re already seeing Easter fill the supermarket shelves, so let’s be honest – those New Year’s resolutions feel like a distant memory by now. If you’re struggling to reach those health and fitness goals, you are not alone! More than 64% of adults in England are overweight or obese.1https://commonslibrary.parliament.uk/research-briefings/sn03336/ As BMI (body mass index) increases, so does inflammation, blood pressure, “bad” cholesterol, and risk of disease. So we want to help!
When it comes to losing weight, fat loss should be your goal, not muscle loss. To lose weight you must burn more calories than you are consuming (i.e. create a calorie deficit). Sounds simple in theory, but we know life gets in the way, often making this goal feel impossible. We’re here to make your weight-loss journey more straightforward with these top tips:
- Drink kefir every morning.
- Focus on good fibre intake (aim for minimum 30g/day).
- Drink plenty of water throughout the day.
- Make good sleep a priority.
- Aim for 30+ different plant foods (fruit, veg, nuts, seeds, whole grains, legumes, beans) throughout the week.
- Consume relatively high protein foods (e.g. chicken, turkey, lean mince, tofu, edamame, lentils, chickpeas).
- Address and minimise your stress
- Be flexible in your approach – not overly restricted, but rigid enough to get good results.
- Under-eating during the day can lead to overeating at night.
- Plan your meals and snacks ahead of time.
- Choose a form of exercise to which you can commit.
- Focus on the big picture rather than short-term scale fluctuations.
- Plan ahead for slip-ups – what happens next?
- Spread your calorie-count across an entire week, rather than daily.
- Don’t underestimate the caloric content of alcohol.
- Aim for consistency, not perfection.
Remember, small things done consistently well, lead to extraordinary results! 🌟
For tips on how you to get moving and exercise consistently during winter months, check out 5 Winter-Friendly Ways to Get Outdoors
Questions? Feel free to get in touch with our Nutritional Therapists via live chat, 8 am to 8 pm on weekdays, to have your questions answered!