Here are some tips which will help keep you healthy and on track of your fitness journey. Most these are super simple tips which can be applied to your everyday lifestyle.
- Don’t Drink your calories– When You’re trying to lose weight you should be in a calorie deficit, to stay in your deficit i’d recommend staying away from sugary drinks that are also high in calories so you can save them for you food! Also sugary drinks are associated with obesity, type 2 diabetes, heart disease and other health problems. Cut out the fizzy drinks, coffee syrups and energy drinks and try healthier substitutes such as flavoured water.
- Avoid processed food– If you are tracking calories it’s easier if you know exactly what you’re putting into your body, so i’d recommend cooking your meals from scratch and staying away from ready meals or junk food. Fresh is best!
- Eat fatty fish– eat at least 1 portion of fatty fish per week. Fish is a great source of protein and healthy fats. Fish such as salmon is full of Omega 3 fatty acids and various other nutrients.
- Get enough sleep– Poor sleep can drive insulin resistance, disrupt your appetite and reduce your mental and physical performance. Poor sleep is one of the strongest individual risk factors for weight gain and obesity. Try and get a full 8 hours each night and avoid bright lights before bed such as your phone.
- Drink enough water– 2 litres is the recommended amount everyday. it can increase your metabolism and can lead to extra calories burned whilst keeping your hydrated.
- Make sure you eat enough protein– This is vital for optimal health. High protein intake can boost metabolism while making you feel full enough to automatically eat fewer calories. Protein is of course essential for muscle growth and muscle repair.
- Get active– Try and hit at least the recommended 10,000 steps a day. Weather this is from just walking or a mixture of various physical activity. Add in some form of resistance training to your exercise regime to help build muscle and also reduce your risk of developing osteoporosis.
- Don’t cut out any food groups– There are so many fad and extreme diets out there that cut out or limit different food groups. These might help you loose weight in the short term, however the majority of them are not sustainable. Eat a well balanced diet for a maintainable long term goal.