Most people fail with their weight loss goals, even after extreme dieting. Often, the diets which give the biggest initial improvement actually give the greatest weight gain in the following months.
Most people fail with their weight loss goals, even after extreme dieting. Often, the diets which give the biggest initial improvement actually give the greatest weight gain in the following months.
There are three common reasons why:
- The diet has been too restrictive, so you’re more likely to binge.
- The diet has been super low calorie and low protein, meaning most of the weight you lose is water and muscle. This can mess up your metabolism for months.
- The diet has been low fat. This is no good for your hormones, and it usually means eating more processed foods – which in turn affect your liver, your thyroids and immune system.
The good news is that you don’t have to take that path. If you’re serious about weight loss, there are some simple unflashy things you can do with your eating that really will make a big – and lasting – difference. Here’s a quick rundown…
- Try to stay in calorie deficit – to drop weight you need a negative energy balance. But don’t go all low-calorie. Rather, stick to unprocessed foods to meet your needs, while factoring in occasional treats to keep it sustainable.
- Drink 2 to 3 litres of water each day. A dehydrated body doesn’t work properly, and it halts stubborn fat loss.
- Eat protein. Protein maintains muscle mass and promotes a healthy metabolism. Eggs, fish, lean meats, seafood, beans and dairy are all good sources. Women should aim for 0.6g per pound of body weight daily, men 1g per pound.
- 12g per 1000 calories is a good target to aim for to stay healthy. That means lots of vegetables, with some fruit and grains.
- Mixed fats are essential. Butter, coconut oil, avocado, nuts, seeds and oily fish will all boost your hormones – just keep an eye on the calorie count.
- It’s OK to like carbs. As long as you’re mostly maintaining a calorie deficit then bread, cake and wine (in moderation…) are fine. Keep the journey an enjoyable one.
- Resistance training is the best thing to do in the gym to lose weight. Bodyweight exercises are good for beginners, and you can move on to dumbells, kettlebells and barbells. You’ll look, move and feel better within weeks.
- De-stress. Stress is the number one reason people hold on to fat. The place to start is by improving the quality and quantity of your sleep. Zinc and magnesium help, and it’s worth trying to stay away from screens late in the day.
We work on all of this at our retreats in Portugal. Get in touch if we can help you – and why not try these weight-loss tips today?
