Staying healthy and keeping the fat off is always a challenge. For months before going to my cousins wedding in Miami we were legitimately a ‘Fit Fam.’ – exactly one month after the wedding you are starting to see everyones pouch reappear slowly. We decided we needed to refresh our attitudes towards a healthy lifestyle, it’s ok to fall off the wagon but we are hopping back on it! Here are our top ways of staying healthy and tricks to help drop that fat -We are spring cleaning our wardrobes and our bodies!
DRINK LOTS OF WATER
Sometimes we think we are hungry, but really we are dehydrated. Aim to drink 8 glasses of water a day.
EAT UNTIL SATISFIED NOT FULL
This way you’re not bloated.
DON’T DEPRIVE YOURSELF
All foods in moderation are good for you. If you deprive yourself of something your body needs or wants, you will end up gorging unnecessarily later!
SKIP THE BREAD BASKET
Total waste of calories and most times spoils your appetite for your main meal. If you really must have bread, have it in moderation with something like a salad so you limit how much of it you eat.
BREAKFAST LIKE A KING, LUNCH LIKE A PRINCE, DINNER LIKE A PAUPER
You burn less and less calories as the day progresses so your meals should reflect this.
Small snacks in between like nuts and fruit also satisfy cravings and are much better for you.
EAT BEFORE THE PARTY!
Eating before the party or event prevents you from making bad food choices. If you are hungry you are more likely to eat anything put in front of you. This way you are likely to just nibble or snack and you will happily turn down anything thats just ok.
Make sure half of your plate is vegetables. A handful of protein and a handful of carbs. Veggies are full of fiber and water so they will fill you up in a good way.
TAKE OUT FAKE OUT
When ordering takeout, always order small. Seems pointless but is better in the long run. When you spend a lot of money on food you feel the need to eat it all whether you’re hungry or not!
Carry snacks- whether it’s healthy snack bars, fruits or nuts at least you know how many calories you’re eating.
Drinking your food a few days a week gives your body a break from having to break down solids. You also lose water weight which a quick and easy way to shed a few pounds right before a big event.
BE PART TIME VEGETARIAN
Cutting out meat from your diet is a great way to lose weight. However the lack of protein for a a long period of time is not highly recommended. Consider introducing protein alternatives like tofu, cheeses & yogurts, drinking protein shakes or become a pescatarian! – you can still eat fish!
When you eat out, don’t eat everything on your plate. Restaurant portions are double the size of the servings you have at home. Take the rest with you and have it for lunch at work the next day!
:: TIP :: I separate my portions immediately. That way I know what i’m eating now, and i know what i’m eating later!
DON’T DRINK YOUR CALORIES (unless it’s that kind of day, lol)
Wine, champagne, brandy and especially cocktails are full of sugar! Soda is right behind them. For all of you addicted to soda like I am, find an alternative like sparkling flavored water. If you would rather eat your calories then stick to water or soda water as your drink of choice.
Salad and soup are great starters. They fill you up and leave less room for the main course. A lot of restaurants now serve salads and soups as a main course and usually have few calories.
EXERCISE + EXCESSIVE EATING STILL = FAT
Exercise, exercise, exercise is great but it’s not a means to an end. If you exercise but eat poorly you usually get the same results (maintaining) or it takes a much longer time to lose the weight.
KEEP IT MOVING!
Be as active as you can. Walk instead of drive, take the stairs instead of the elevator and get up earlier if you can to hit the gym. If you aren’t the working out type, dance it out! No matter what you are doing, if you are being active you are one step closer than you were sitting on the couch!
GO FOR THE BROWN STUFF
Anything whole grain is much better for you than the white stuff. White bread is full of sugar and chemicals.
STICK TO YOUR OWN MEAL
The moment you taste someone else’s food you have opened up the door to an additional meal on your plate. Stick to what you have. You can order the same thing they got next time.
MOMS! Eat your lunch and your lunch only! Not your lunch, then lunch with the kids, then lunch with your husband, and then a snack with your girlfriend at the cafe. Yes, we know you need to please everyone, but remember, they just want you there. you don’t have to eat! Bring a snack, have a drink but don’t keep eating!
Put your snacks in a bowl so you can see how much your eating. This goes for popcorn, chips, ice cream – anything. If you are on the go, use small snack size ziplock bags.
NO EATING AFTER DINNER
One of the hardest things to do. When you watch TV you eat, when you’re bored you eat, when you’re sad you eat. The best thing to do is to create a routine after dinner. This way you are too busy dialing down for bed, you don’t have time to think about eating! Try to get into bed about 2 – 3 hours after dinner this way you have given your system time to digest your food but you are FAR away from the kitchen.
Give your food time to digest. It takes your brain longer than your stomach to realize that you are full. So eating slowly is the way forward.
Sleep is SO important. Your body metabolizes fat when you are sleeping. People who sleep 8 hours a day are more likely to keep the fat off than those who only sleep 5 or 6 hours a night.
DO NOT SLEEP ON A STUFFED STOMACH THOUGH!
Stay away from artificial sweeteners. These are way worse for you than actual sugar. Plus anything that’s sugar free doesn’t mean there are no calories. Find an all natural, non sugar sweetener like Stevia a natural, zero calorie sweetener that can lower both blood pressure and blood sugar levels or Erythritol a sugar alcohol that is very sweet, but low in calories.
ORGANIC, ORGANIC, ORGANIC!
Buy organic It’s healthier and in places like Nigeria it’s cheaper (perks!). Just head to your local market and buy everything fresh weekly or bi-weekly. Do not pack your fridge full of food, you will want to eat it all!
Let’s get back on that healthy lifestyle grind! Remember, what ever goes in you shows on the outside! 80% diet, 20% exercise!
Happy Friday All! xx OT