If there is one thing I am passionate about it is creating a sustainable way of living and that includes health and fitness too right..
So why are we all so quick to jump on the latest band wagon, the latest fad diet, craze or workout online? Because that is what social media, the press and society is making us feel like we need to do.
I can tell you now as a coach it doesn't work! I get asked a lot 'how can I lose weight' or 'how can I get a bit leaner'. And having worked with hundreds of students over the years I can promise you the small, simple healthy habit changes that you can sustain is the best way. Below are some of my top tips.
If the above resonates with you, if you are a yo-yo dieter or fad follower and want to stop this cycle then get in touch as I would love to help you feel even more amazing than what you should right now. Contact
1. Move more.
Lockdown has proved we don't have to spend hours in the gym (yes this is a personal trainer saying this) But moving your body more is one of the best tools for losing weight. I encourage all my students to get up and move as much as they can. A brisk walk, resistance / strength training-based workout will have a positive impact on your metabolic rate even if they are 30 - 45 minutes long. Try and find an exercise you enjoy - a good combination of cardio and strength training is needed for your desired outcome. There are lots of different ways to workout but find what works for you as you are more likely to stick to it!
2. Eat more protein.
Protein will help keep you fuller for longer, build lean muscle mass and lose weight - you won't get big and bulky I promise! The more muscle you have the more energy / calories you burn! Try to include it in every meal. Eggs, full fat yogurt, meat & fish, lentils, chickpeas or tofu the options to include it in all your meals are endless - I have a great recipe book full of ideas - you can find it here.
3. Volume eating
Can eating more really help you lose weight? Yes, we can eat more and reduce our calories if we are increasing the right foods. Volume eating is something I do and I encourage my students to do too. Swap high calorie foods for low calorie foods that are higher in nutrients. This can help you stay in a deficit but still keep hunger at bay.
4. Keep a food diary
If you are looking to lose weight (or build muscle) then we need to be honest with ourselves about what we are eating. Keeping a note of things will allow us to see what and how much we are really eating. It will keep us accountable and on track. Studies show that those who keep a log of things lose more weight than those who don't.
Lack of sleep can affect your goals more then you realise. Ever noticed how hungry you are if you are tired and what do we turn to first? The quick and easy options or carby foods. This is because lack of sleep can affect the hormones that control our appetite. This is why we crave the energy dense foods. Getting into a good night time routine and being able to switch off and get a good amount of sleep is key to helping you reach your goals.
If you are struggling to reach your goals or even maintain them then I would love to help you create a sustainable plan that suits you. You can contact me here