- Written by Liz Ford (Keto Source NZ)
Fat loss may be your main goal as a means to improve your health. So what are some ways you can enable easier fat loss and help you to keep the fat off long term?
The mindset should be to..
"Get healthy to loose body fat. Not loose fat to get healthy"
1. Address you sleep quality and quantity.
Many people are not getting enough sleep on a regular basis and this has been well proven to disrupt the body's ability to burn fat and lose weight. Most of us need 7-8 hours sleep each night. If you are not sleeping well perhaps its time to work on some strategies to help improve your sleep. This can include looking at Magnseium intake or adding some ADRENAL SWITCH each evening as you wind down before bed. In a previous blog post we cover more not the topic of sleep.
2. Drink enough pure clean water.
Water is the most important nutrient required by the body and body processes cannot work efficiently of you are not drinking enough water. Most of us require around 2L fluids daily and at least half of this needs to be pure clean water. Record your intake over the day, have a glass or water bottle beside you when you work to remind you to drink.
3. Increase your vegetable intake.
Eat at least half to three quarters of your plate filled with vegetables (either cooked or as a salad) to your lunch and evening meals every day.
Vegetables are a great source of many micro nutrients and fibre which can help with gut function and improve satiety or make you feel full for longer between meals.
4. Say NO to high sugar drinks and foods.
Eating a lot of sugary foods and drinks causes a surge in insulin production in your body. This in turn stops fat burning, causes fat storage and makes you feel more hungry. Drink water instead of fizzy, juice or cordial. Look for whole real foods that do not have added sugar.
5. Eat good quality protein at each meal.
Good quality protein foods include fish, chicken, red meat, eggs and cheese. The protein amount you eat needs to be about ¼ to 1/3 of your plate. If you do not get enough good quality protein in your diet you can start to break down muscle tissue and feel hungry. This can also affect energy levels.
6. Eat some healthy fats at each meal.
Eating enough healthy fats is vital to our health and well being and also contributes to making us feel full and satisfied with our meals. Adding some fat also makes the food taste so much better!
Healthy fats include olive oil ,coconut fat, fat on meat, avocado and fat in oily fish such as salmon.
You can also supplement your healthy fat intake by including a good quality MCT Oil.
7. Stop snacking.
Our bodies and metabolism work better when we reduce the number of times we eat food in a day to 2-3 sessions. If we are in the habit of constantly snacking our insulin levels will remain high promoting fat storage instead of fat burning and we will be constantly hungry and looking for food throughout the day. Eat enough good quality foods at your meals instead.
8. Consider your stress levels.
Although a little stress can be motivating and good for us, excess stress and raised cortisol levels affect our normal hormone levels and stop us from losing stored body fat. In fact we are more likely to gain body fat no matter how much we try to eat well and exercise.
There are many ways we can learn to be less stressed and this can include breathing exercises, mindfulness and getting outside in nature more often.
ADRENAL SWITCH helps by lowering cortisol by a staggering 32% which makes it ideal for post workout wind down or before hitting the sack.
9. Start building some muscle.
Be smart with your exercise and start some strength building exercises, resistance training or HITT (High intensity interval training). This helps with changing your bodies metabolism and use of fuel making it easier to burn fat and build muscle.
10. Seek support and guidance from a professional.
If you unsure where to start and find yourself getting overwhelmed with too much information of eating and nutrition then guidance and advice on a personalised plan that fits with your goals, current lifestyle and medical issues will enable you to lose fat and gain the health you deserve.
There is no one size that fits all as far as diet goes and we can help assess your needs and give you guidance around what and how much to eat to help you feel better, have more energy and finally start losing that excess stored body fat in a healthy and controlled way.