10 Do's & Don'ts Of Weight Loss
As someone who has been helping people lose weight for over a decade there are plenty of dos and don’ts that I have compiled throughout the years. So I’ve decided to plot them out on this blog post! These aren’t the normal tips like drink water, eat veggies, exercise etc. These are the other tips that you might not know or have forgotten about.
1) Include some treats throughout your diet: Depriving yourself of your fav treats can lead to cravings, binging, and overeating. This is why it’s important to follow an 80/20 rule. This means 80% of the time eat healthy wholefoods and 20% of the time enjoy your favourite treats.
2) Do cardio and weights: Strength training builds muscle. Muscle has a higher metabolic rate than fat, so having more muscle raises your resting metabolic rate compared to having more body fat. It also helps with bone health, posture and also helps shape your body - hello peachy bum. Cardio has its place when it comes to weight loss, as it’s a great way to burn calories and keep your body healthy. So a mixture of both is imperative for a healthy, strong body.
3) Eat enough protein: Many of us forgot how essential proteins are for our metabolism. Our bodies can’t function properly without proteins! They're the building blocks of our body! Adding a source of protein at every meal will help boost your metabolism, reduce your cravings for snacks, reduce your appetite and helps in regulating the hormones responsible for signalling satiety to your brain.
4) Have a plan: My coach always told me “Prior Preparation Prevents Piss Poor Performance”. This can also be true for weight loss. If you have a plan ahead it’s easier to resist the temptation of less-healthy alternatives - who hasn’t driven into Maccas when you KNOW you have no dinner ready at home. It’s important to go into the week knowing what you’ll eat so you can be sure to have clean food ready to go when you’re hungry. A quick tip is to have low calorie frozen meals in the freezer for desperate times. Our 30 Day Slim Down plan comes with quick and easy dinner recipes (that you can freeze), along with the meal plan for weight loss.
CLICK HERE TO GET YOUR 30 DAY SLIM DOWN MEAL PLAN
5) Eat mindfully: Did you know that studies have shown that when you eat without distractions and slow down, we actually eat less overall. A study in the journal Nutrients (1) showed when people with a normal BMI (body mass index) were challenged to eat meals at a rate of 6-minute or a slower rate of 24-minute rate, those who ate at a slow rate were fuller 2 hours after eating. They also had a greater suppression of the appetite-stimulating hormone ghrelin and remembered what they ate previously better than the group who ate faster. Not only that, 3 hours after eating, the slow group ate 25% fewer calories from snacks! Food for thought right - no pun intended.. Just kidding it totally was. Side tip: Chewing slowly, turning the tv off and leaving your phone off the table are just a few of the mindful eating techniques that can help your weight loss.6) Keep healthy snacks in your bag: Ever get caught out of the house for hours, and you’re starving, so you stop at the servo and grab a chocolate bar. We’ve all been there! To help combat that, always have a snack (between 120-150 calories) in your bag. If you head to our instagram and click the MAMAMOMENTS highlight we have plenty of snack ideas in there for you.
7) Eat your meals on smaller plates: If you want to lose weight, you need to eat less AND eat better. The trouble is, smaller portions on regular-sized plates make your meals look unsubstantial. “That’s not going to fill me up!”. If you feel like that at the start of a meal, you’ll probably still feel hungry at the end. Make your meals look bigger by serving them on a smaller plate. This helps ensure you feel fuller, sooner.
8) Implement coping mechanisms for stress other than food: Food is readily available and seems to be the easiest way to cope with stress, but it isn’t good for your emotional or physical health. Instead of reaching for food, try to think of other ways to cope with stress. These can be going for a walk, calling a friend, reading a book, having some tea, listen to a podcast, or read another Slim Mama Blog!
10) Try to increase N.E.A.T (non exercise activity thermogenesis): Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or structured exercise. It actually makes up the majority of the energy you burn throughout the day. Ways to increase NEAT include: taking the stairs, get a standing desk, parking further away from the shops, put one dish away at a time, run around with the kids, or when ironing putting each piece of clothing away after finishing.
If you’re read up to this point, good on you! I will make the don’ts sections short and sweet for you.
- Cut out carbs!
- Ignore the importance of sleep
- Eat more portions of “low fat” options because they look healthier
- Jump on the next diet bandwagon
- Eat healthy Monday-Friday then splurge on the weekend
- Weigh yourself at different times of the day
- Starve yourself
- Have an all or nothing mindset
- Have unrealistic expectations of weight loss. A 250g-1kg loss a week is normal, but some weeks you might lose 0g and that’s ok! It’s normal!
- Just focus on the ‘sugar’ and ‘fats’ on food labels, look at the kilojoule/calories level first
There you have it! I hope you liked my dos and don’ts of weight loss. If you have any of your own please leave them in the comments below!