It's not all about tracking macros or strict dieting and training plans in order to lose fat and get healthier, in fact, you can make fantastic progress without doing any of these things.
Here's Ian top 10 habits to focus on in order to help lose weight and live a healthier lifestyle:
1. Don't drink your calories
Liquid calories offer very little in satiety but most certainly count towards your total intake. Popular coffee chains can provide drinks that contain many unchecked calories. Swapping out high calorie pops for their zero calorie counterpart, or even better, water (even flavoured) is a huge step in the right direction. The same goes for the likes of smoothies, milk shakes and fruit juices that can also impact total calories consumed. Try and only consume alcohol one night per week, if at all.
2. Eat Protein with every meal
2 palm size servings of lean meat for males and 1 for females with every meal. Protein can help increase satiety and increases caloric expenditure during digestion. We recommend building your meals around your protein choice.
3. Eat at the table
Be mindful of the foods you're consuming by eating at the table and chewing slowly. Eating on the go, at your desk or in front of the TV is an easy way for food to go unregistered and should be avoided. I'd also recommend eating off a plate or from a bowl, instead of from a packet.
4. Eat Vegetables with every meal
Try and cover around 1/3 of your plate with vegetables. The more colours the better as they provide essential micronutrients and like protein, vegetables increased satiety.
5. Don't leave highly palatable foods in plain sight
Only keep foods such as fruits and vegetables in sight. Proximity can lead to temptation, so by having the biscuit tin on the counter, a box of sweets on the work desk, this can lead to over indulgence. Make eating healthy a convenience and eating these more calorific, nutrient void foods an inconvenience.
6. Hit a minimum of 10,000 steps per day
Keeping generally active throughout the day will do wonders for caloric expenditure. With the sedentary nature of the modern world, activity is at an all time low leading to decreased non activity associated thermogenesis (NEAT). Try and find ways to incorporate activity into your lifestyle and reduce time spent sitting. Using a FitBit or a perdomiter is a great way to give you a rough indication and encourage extra movement.
7. Remove foods that you can't stop eating
I'm all for flexibility, but for some people, they just can't handle it when it comes to foods like this. Chocolate is probably the biggest culprit, but it could be anything, both sweet or savoury that throws you into a spiral of uncontrolled eating. Maybe it's best to go cold turkey from these trigger foods and learn to bring them back in later down the line
Establish a healthy sleeping pattern and aim for 7 to 9 hours per night. (Blog coming soon)
9. Drink Water
Try and make a point of drinking 2 to 3 litres per day. Take a water bottle wherever you go and try and consume a glass with every meal. If you work in an office, take regular trips to the water dispencer and this will keep you hydrated and help achieve point number 6. Please read our previous water blog
10. Keep a log
As mentioned, you don't have to actively count calories or macros in order to improve health. By doing the basics consistently for a long period of time, you can certainly make fantastic headway. But by keeping some form of journal of your food and day to day activity, it can help you become a little more mindful and connected with the process and provide vital data for you to look back on. You can identify areas that may need a little more focus on and ensure that you're carrying out all of these fantastic habits. Remember, if it's measured it can be managed.
I hope this has helped, as always, feel free to email me if you'd like any help