Well it’s here so hopefully your good intentions and resolutions have emerged and you are enjoying the benefits of a balanced diet….

IF NOT THAT’S OK, December was a tough month. January is pretty gloomy and it’s been a miserable time with the weather so far. But summer bodies are made in winter and if you want to look a certain way come July then start now and reap the benefits of being prepared!

CHRISTMAS IS WELL AND TRULY OVER SO LET’S GET A PLAN AND GET READY FOR SUMMER!

So what can we do??

Well…. why not try following a maintainable eating pattern that allows the occasional indulgence, night out and even little sweet delight?

Easier said than done for most folk, but it is what we should be looking to achieve this year.

 

 

Making small changes each week to ensure you are progressing to a maintainable lifestyle.

More exercise, less sugar, less processed food and more vegetables.

SIMPLE.

How long have you wanted to lose weight for? How about starting back at the gym? Many folk contemplate for ages but never make the step.

If you don’t make the move neither will that fat.

Now it didn’t appear over night so don’t expect it to disappear over night. It will take time. It will take consistency and a certain amount of discipline.

But good things come those who wait and make an effort.

Consist-Pic-Small-

Now this does not have to be done all at once. Just the same as rapid weight loss, rapid changes to your lifestyle never last and you end up reverting back to your old habits.

SO WHAT SHOULD I DO???

When losing weight a diet is simply a way of restricting calories. This results in a calorie deficit.

This means you use more calories than you take in and VOILA weight loss occurs.

How do I do this though? Well a good start is to…..

EAT LIKE AN ADULT.

It’s not rocket science. If you wouldn’t give it to a child then chances are you probably shouldn’t have it either.

We know sweets are not needed. We know excessive alcohol consumption is bad and eating takeaway 4 nights a week isn’t a good idea.

BUT PEOPLE STILL DO IT!

Then wonder why they’re fat, why their diet didn’t work or why they aren’t getting results in the gym. Take charge of yourself to make the changes you want.

TRACK your food intake, write it down, take pictures or use an app, whatever you do, if you don’t know how much is going in you will never know how much you are consuming.

EXERCISE. Yes exercise leads to the burning of calories. It also helps improve how our bodies look and can help prevent illness and lifestyle related issues. If you are not exercising in some manner you are doing yourself an injustice, SORT IT OUT.

BEWARE of NO diets or ONLY diets. These diets are not maintainable in the long term and although they will get short term results cutting out or only consuming certain food groups. AGAIN this is due to CALORIE DEFICIT rather than anything special about the plan.

By eating like an adult and including exercise into your lifestyle you can achieve a deficit that will allow you to achieve weight loss.

You don’t have to be an expert, but when you see what you are taking in I guarantee you will be able to notice things you need to change.

DON’T STRESS OVER FOOD AND WHEN TO EAT.

Eat real, whole, foods.

The less packaging and fresher the better! Frozen products can be a good choice for storage, convenience and price. However make sure it’s not over processed, i.e frozen chicken breast that are reconstituted, breaded or created into a meal of some sort. Frozen vegetables are fine.

EAT WHEN HUNGRY. STOP WHEN NO LONGER HUNGRY. This doesn’t mean eat until bloated and bursting, but at that point where you are not hungry, STOP!

indexSLOW IT DOWN. We all tend to eat as if we have been deprived for a week. Take your time, slow your eating, chew your food. You should spend around 20 minutes eating a meal and allow a little time for digestion.

EATING HEALTHY DOESN’T HAVE TO BE BORING. If your food is bland and crap it’s because you made it that way. One word. SEASONING.

The internet has a huge resource of recipes. These even have calorific information and easy to follow instructions. I’m not a chef but I make food I enjoy and have come to start enjoying the making of that food. AGAIN this wont happen over night but give it time and keep it CONSISTENT.

PREPARATION. If you fail to prepare then prepare to fail.

Remember those 7 p’s??

Proper Planning and Practice Prevents Piss Poor Performance.

Make your meals in advance. It doesn’t have to be an every day thing, make extra when making meals or take some time to prepare for the next few days.

If you find that you get peckish and make poor choices at certain times of the day (which will be shown on the food diary you are keeping!) find a way to prevent this by eating better before or having a better alternative to crisps, sweets or packaged sandwich.

superfood-is-bad-for-the-environment

MAKING HEALTHIER CHOICES IS NOT DIFFICULT. Just keep things simple, follow basic principles, and use your common sense.

PREPARE your life and daily routine to enable living healthily. It will get easier and easier.

MOVE. Get your ass moving, wether it’s walking, running, training, playing, whatever. MOVE.

It’s not that confusing when you get down to it, although many would have it seem that way.

IT CERTAINLY DOESN’T HAVE TO BE THAT WAY!

Just be PREPARED, it will be worth it.

NEED A HELPING HAND?

GET IN TOUCH.

Don’t keep procrastinating, get in contact and I’ll help you make a plan and make a change.

Coach Euan

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