There are many strategies to weight loss and many successful diets that can be used. Different approaches suit different people, the best practise is what works for each individual. Below is a strategy that may work for you. Coming out of the longest and wettest winter I can remember, along with three lockdowns, I am sure you are ready to make a change in time for summer.
Here is a strategy for losing the winter/covid weight.
Strategy 1 – NO Refined Carbs
Reduce the foods that add body fat the fastest. These are Sugary snacks and high refined Carbohydrate foods. This is going to be the hardest but most effective tactic for weight loss. All of these foods are highly addictive and I would recommend you find someone to keep you accountable. Reducing any amount of sugar from your diet is not easy, but sugar is the number 1 reason why we gain excess body weight.
- Cakes, Slices, muffins
- Any beverage with sugar or artificial sweeteners (Soft Drink, Sports drinks, Cordial, Juice)
- Sauces (Tomato, BBQ, Hot, Dressings)
- Breakfast Cereal
- Muesli Bars
- Flavoured yogurts
If you need more info check out my post on Foods I Avoid.
Strategy 2 – Increase Protein
If you regularly eat a high carb diet it most likely you are not getting enough protein. Protein will fill you up, satisfy your hunger and reduce the cravings for foods with High amounts of Sugar. The body has plenty of stored energy, but you do not have stored protein, so keep your protein intake up. If you need more info check out my post on, How Much Protein Should i be Eating?
Strategy 3 – Exercise
Once you are happy that your diet is in check, then add exercise, but make sure diet comes first. You can not and will not, work off a bad diet.
The best exercise I would prescribe for weight loss that can be scaled to any fitness level would be Interval training. Interval Training is a burst of hard work followed by rest and repeated. Don’t fall into the trap of long distance slow exercises. We are designed to walk very long distances with very little anergy expended. High intensity in short bursts will get you the results you are after. As you get fitter, increase the amount of work and the intensity you complete it.
Run100m / Walk 100m Repeat 10 times
TABATA is 8 rounds of 20 seconds work 10 seconds rest. Pick one movement, Squat, Push Up, Star Jump, Sit Up, Lunge, Burpee and do as many reps as you can in 20 seconds. Then rest for 10 seconds. Repeat 8 times
5 Rounds of a
3min AMRAP (As Many Rounds As Possible)
5 Push Ups – 10 Sit Ups – 15 Squats
Rest 2 Minutes
Strategy 4 – Intermittent Fasting
If you are serious about health and losing weight an easy strategy to implement is fasting. I know your first thought when you read the word FASTING was, No Way that’s to hard!!!!! I was the same. I never thought I would be able to complete a fast, I believed that I would get to hangry and lash out at people. It is actually easy our bodies are made to withstand no food for long periods of time. When no food is coming in your body will do its thing and you will feel fine. If anything by day three I had more energy than ever.
Scale into it. Try fast 16 hours and then only eat in 8 hours. Basically skip breakfast.
Try a 24 hour fast – Skip breakfast and Lunch
Try a 36 Hour Fast – Do not eat for a whole day.