10 Tips To Lose The Last 5kg
- Try keeping a record of what you eat and drink for a week
- Review your diary at the end of the week
- Highlight anything that might be sneaking into your day (extra portions, snacks, wine, etc) that could be hindering your weight loss
- Aim for 1,200 – 1,400 calories for females and 1,600-1,800 calories for males a day
2. Cut
back on refined carbs - Cutting down on carbs is another simple way to improve
the quality of your diet and further weight loss. Refined carbs are stripped of
their nutrients and fibre content during processing. They are high in calories
and low in nutrients, they’re absorbed quickly into your bloodstream, causing
blood sugar spikes and increased hunger.
3. Practice intermittent fasting - Intermittent fasting involves cycling between
periods of eating and fasting, with fasts typically lasting 16–24 hours. It can
reduce the amount you eat by limiting the time frame in which food is consumed,
possibly enhancing weight loss. In fact, some research shows that Intermittent
fasting can be a powerful tool for weight loss and may be equally effective as
calorie restriction.
4. Skip
the sauces and condiments - Piling toppings on your favourite foods can quickly
turn a healthy meal into a calorie bomb.
5.
Consider a blood test - If your hormones aren’t balanced it can promote fat
storage and this is a common problem when you are trying to lose the last few
kilos. The hormones leptin, insulin, oestrogens, androgens and growth hormone
influence our metabolism, appetite and body fat distribution.
6. Limit
your treat meals - How many treat meals
are you having per week? When you start seeing results, it can be easy to slip
back into old habits and allow an extra treat meal here and there to creep back
into your weekly eating. Remember that consistency and sticking to your healthy
eating program is key to seeing results.
7.
Increase the intensity of your workouts or change it up - Have you gotten too
fit for your current exercise routine? To shift the kilos and get the best
fitness results, we need to keep our bodies guessing and challenged. If you
aren’t feeling challenged by your workout then it’s time to change things up.
Don’t let yourself become too comfortable.
8.
Improve your gut health - Your health starts in the gut. We want to achieve a
good balance of bacteria in our gut and the best way to do this is to include probiotic
and fermented foods like sauerkraut, kimchi, kefir and miso. You also want to
feed the good bacteria with natural pre-biotic foods such as garlic, leek
onion, and more fermented foods.
9. Manage
your physical and mental stress - A little bit of stress isn’t a bad thing, but
if your stress is left unchecked for too long it can hurt your health and your
waistline. Stress causes your body to produce high levels of stress hormones:
cortisol, adrenaline and norepinephrine. Cortisol can suppress your immune
system, increase blood pressure, decrease your digestion and increase your fat
storage. Try to add some time for yourself each day, it can be as simple as
deep breathing, meditation, gardening, reading, or taking a long bath.
10. Get more sleep - It’s going to be hard to lose the last 5 kilos if you’re not getting enough sleep. Your body needs time to renew and repair all your systems, so do your best to get 8 hours of sleep each night. Sufficient sleep really will maximise your weight loss and overall sense of wellbeing.
Take it
one step at a time and make a few small changes each week to lose weight safely
and sustainably. With a little patience and hard work, you can reach your
weight loss goals.
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