Find out 10 key principles for effective weight loss and understand a healthy nutritional plan in Liverpool

Losing weight is easy....now i don't say that being big headed or trying to sound arrogant. There is so much information out there to help you lose weight, reducing your carbohydrates, eating soup, drinking certain shake drinks or eating certain 'coloured' foods on different days. HOWEVER, the problem with 99% of these diets is that they are not healthy.

You see, losing weight and changing your lifestyle should be for health benefits. If you are losing weight and getting back in to shape then you should be increasing your health at the same time and not compromising it.

Listed below are 10 Healthy Eating & Nutritional Tips For Effective Weight Loss.

These are some of the basics we use with our personal training clients in Liverpool and the essentials that guarantee's their results. Use this list and a guidelines and i guarantee you that not only will you drop the weight you will more importantly increase your health too.

10 Principle Tips for Optimum Nutrition and Weight Loss:

Stay Hydrated
Make Time To Eat
Eat Breakfast
Exercise
Eat Every 3-3.5 hours
Refuel After Your Workouts
Eliminate Additional Sugar
Eat FAT to Lose FAT
Make Your Plate Colorful
Use Our 80/20 Rule

Stay Hydrated:

Water has a significant role to play in helping you to become healthier. When your body is in a fat burning state it releases toxins and the water helps your body to flush out these toxins. A lot of people also mistake thirst for hunger and remember, if you are thirsty you are already dehydrated!!

The recommendation for water intake is 8 glasses/mugs per day, which is equal to 2 liters.

Make Time to Eat

How many times during the week do you forget to eat? It is really surprising the amount of people whose day consists of just a breakfast then a big evening meal.

By making time to eat and chewing your food rather than wafting it down as quickly as possible, lets you enjoy your food. Making you feel more relaxed and more importantly letting your body digest your food more effectively. The action of chewing also sends signals to the brain, to signal fullness.

Eat Breakfast

By not making time for breakfast or avoiding it because it is part of your routine plays havoc with your metabolism and your body’s ability to burn fat.

Having a breakfast with a mixture of carbohydrates and proteins will give you a ‘full’ balanced feeling throughout the morning. Breakfast provides enough energy to last till your first snack, giving your metabolism a great kick start to the day. It will also stop any urges to binge.

Most people’s last ‘meal’ (not including snacks) is roughly around 7pm at night. If you skip breakfast your body can be waiting for between 12-15 hours before being fed. This is the quickest way to slow your metabolism down and encourage your body to ‘store’ its fat for energy.

Skipping breakfast will compromise your results and I urge you to pick a breakfast from the list provided.

MAKE SURE YOU EAT BREAKFAST!

Exercise

Having the correct balance of exercise and nutrition is paramount to your success. By avoiding exercise or avoiding resistance training (weights) your body will not reach its full potential.

Running is a great way to burn the calories but running alone will not give you the muscle tone that a high resistance training workout will.

Make sure you combine the 3 principles of exercise:

Cardio
Resistance
Intensity

Eat Every 3-3.5 hours

When people talk about eating at this rate we are not expecting you to pack yourself with full meals. From your meal plan you will see there are 2 snacks and 3 main meals. By fueling your body at this rate you increase your metabolism.

Refuel After Your Workouts

It seems strange to work out and then eat...but this is when your body is at its optimum fat burning level. By refueling your body you are giving it all the nutrients needed to repair your muscle and put your body back in to a better state.

Eliminate Sugar

Watch out for sugars in carbohydrates and DO NOT add any unnecessary sugar to your foods.

Eat FAT to Lose FAT

You have good and bad fats (un saturated and saturated). Good fats help to lower your cholesterol and are easier for your body to burn as an energy.

Make Your Plate Colorful

Sometimes we think of losing weight as eating bland food. Add some colour to your plate and make it more interesting. And instead of using sauce in a jar for stir fry's etc why not use lemon or orange juice to eliminate the contents of jar sauces.

Use The 80/20 Rule

We do not recommend or encourage our clients to 'eat junk' but if you are bad in the week make sure the the other 80% of the time you are following the food plan.

If you are looking for an effective personal training program in Liverpool that not only loses you the weight but gets you healthier, fitter and gives you more energy through specific eating plans and exercise routines then please call the number below, or fill out the form free assessment and get booked in within 24 hours.

0800 612 8955

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