Greetings, I do hope you had a great week and are keeping healthy.
I received an email from Chanda Makonga who complained about the fact that she has been on a slimming diet yet is not losing weight.
I think I speak for everyone when I say that at some point, we have all been there and there may be a couple of reasons why you are not losing weight.
You know water is good for you so take the doctor’s orders and drink more than 2 litres of water because besides keeping you hydrated, drinking water on the regular aids with weight loss.
A great trick is to drink a glass of water (300 ml) before a meal to help you eat smaller portions. You can also eat many water based fruits like cucumber and watermelons for instance as these help you eat less.
Instead of diet sodas just drink some water. If you want it flavoured squeeze some lemons or drop some fruit in it.
Yes you’re trying to lose weight but beware of the temptation to exercise on an empty tummy, because according to fitsugar.com the calories you will burn will come from muscle, not fat.
“Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fuelling your body help you avoid losing muscle, but you’ll also have more energy to push yourself through your workout.”
I know some people will crucify me for this but do not give up entire food groups rather just substitute to healthier options.
For example eliminating all carbohydrates can lead to nutritional deficiencies so focus on whole grain carbs like brown rice, or butternut.
Remember that portion control is best and that usually it is the extra servings that add to that waistline and not necessarily the food itself.
You need to sleep for eight hours and yes as someone with insomnia I know how hard it is but it helps you lose weight.
Fit Sugar says that you need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body’s ability to control its appetite: Not enough shut-eye increases appetite-stimulating hormones leading you to eating more.
When you sleep your body repairs and heals itself. By not sleeping enough you are hampering that.
Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. This is because a plant-based diet offers a greater variety of nutrients with fewer calories — and all that fiber keeps the body feeling fuller longer.
If you eat your meals while standing, watching television or chatting, you are more likely to eat larger meals, so sit down and concentrate on the meal.
Fit Sugar advises against dressings on salads. A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and ranch dressing, you can double the calorie amount in a flash. Be aware of how many calories your favourite salad extras add on.
An old adage says, “Eat Breakfast like a King, Lunch like a Prince, and Supper like a Pauper.” Following this saying will help you lose weight.
Skipping breakfast will cause your body to hold on to fat because it thinks it is being starved.
If you are not eating enough, like skipping breakfast, you are practically starving yourself then your body will go into starvation mode and hold onto the fat.
Do not just grab anything; include protein to give yourself sustainable energy and fibre to fill you up for hours
It is advisable to eat many small meals, consisting mostly of vegetables and fruits.
If you are not measuring your portions you will most likely not lose weight, put food on a small plate and stop as soon as your body says it’s full no matter how great your food is.
Also, doing the same type of work out leads to boredom and does not challenge your body enough. Switch it up by doing cardio, some aerobics and yoga. Shock your body and don’t let it get lethargic.
That is it for this week, meanwhile follow me on my blog at divadiarys.blogspot.com, email me divadiarys@gmail.com and follow me on social media, twitter @Arushapot and my official page on facebook Nancy Handabile. Have a beautifully healthy week.