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3 STEPS TO PREVENT OVEREATING

Do you feel you’ve been trying to lose the extra pounds around your waist forever, but nothing is working? Have you tried every trendy diet available, did all the fancy workouts and still nothing? Well, I have bad and good news for you.

The bad news is that unless there is a medical reason behind it, you are not losing weight because you are overeating. Simple as that. The good news is (if that’s the case), you are in luck because changing your eating habits can be much easier than tackling a medical condition.
 
Before we can dig into how to overcome the overeating obstacle, let’s see what the reasons can be behind overeating.

  • Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
  • Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absent minded calories really add up. Not to mention the liquid calories you may not think about at all. That creamy coffee from the coffee shop or that energy drink to keep you awake in the afternoon. 
  • Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence. Scientists found that we may use eating as a way of dealing with a variety of stress caused by work frustrations, sleep deprivation, restricted eating or even dieting!

Now that you know what could be behind your sustained excess weight, here are 3 Steps To Overcome Overeating. We developed it through experiences with our online coaching clients and after they apply these simple principles, their progress becomes more apparent.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week. The idea is that you only eat when you choose and need to and not out of ingrained habit while watching TV or taking part of other activities.

How to apply? Only eat at a dining table or a dedicated dining area if at work; have everything ready before you start, turn your phone face down, and only focus on the meal you’re eating and the other people if you are in company. Only put food in your mouth when you are hungry and conscious of it. If you’re the cook for the night, make sure you don’t graze throughout your cooking experience.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied, and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret. 

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start practicing to be present, you’ll notice when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts. 

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.


5 Ways to Get Slim Before the Holidays

​Only a few weeks to go before the holiday season kicks off with Thanksgiving, to be followed by weeks of corporate and friendly Christmas events leading up to the holiday week when most people forget their fat loss goals and indulge in amounts of food that would feed a whole family for a month in any of the developing countries.

Don’t get me wrong, I love to celebrate and find it’s important for people to take a break every now and then, gather together, enjoy ourselves with friends and family, but that doesn’t have to mean to undo all the hard work we’ve done throughout the year to get slim and lean.

There are several ways to enjoy the festivities and maintain the hard-earned results. However, if you’d like to give it a last push before the holiday season kicks in and trim down, here are 5 things you can start doing now. 

1. ​Eat More Veggies

Studies show that people on a vegetarian diet lose significantly more weight than those who are on a normal weight loss diet. I am not trying to convince you to go veggie, it would be hard to keep up with protein intake as a start. I am just making a point about how you are more likely to lose more weight when eating high amounts of vegetables.

If your goal is to slim down and see results fast, you need to achieve the highest calorie deficit without starving yourself. Vegetables in general are low in calories, but high in nutrients and fiber. The former will help to manage cravings, the latter will fill you up and help with digestion. 

2. ​Work Harder in the Gym

Add 5 minutes to your workouts. Every time, every week till the end of this year. Such a slight increase will not tax your system too much, but if used wisely your body will thank you for it.

​Now, the idea is that you work your butt off to aid fat loss with intense burst of exercise. Think full body movements like burpees, squat and press or loaded walking lunges. You’d want to sweat and get out of breath. It’s only five minutes and could be done to finish off your workout before cool down.

3. ​Take Your Hydration to the Next Level

How much water do you drink a day? Running around in a dehydrated state can make you constantly tired, contribute to weight gain and cause constipation. All of these side-effects would make your life feel miserable and slash your motivation eventually, not to mention the health risks.

Make sure you drink at least 8 glasses of water (about 2l) every day consistently as a default and drink more when working out. As a result you’ll see your skin glow, you won’t feel hungry as often and overall it will make you feel healthy and aid fat loss, especially if you can cut back on coffee at the same time.

4. ​Lower your carbs for dinner

We’ve already discussed the benefits of including more vegetables in your diet. Now all you need to do is to cut back on carbs after mid-afternoon. Simply make sure your dinner consists of a lean source of protein and salads or steamed vegetables.

If you must have bread, pasta or oats in your diet, eat them for breakfast or lunch, but steer away from indulging. Remember, sugar is also a carbohydrate, if you’re used to having sugary dessert at the end of dinner, either re-structure your meals and have it earlier in the day or replace it with half a serving of Greek yogurt.

5. ​Don’t Train Alone

​Some people are loners and like to sink into the zone and crack on with training. However, having someone around can push you to work harder than you’d normally do and help with motivation. Don’t underestimate the power of competitiveness on a human instinct level. We all want to do better than the other person next to us.

You can achieve this by finding a buddy in the gym who has similar goals, similar level of fitness and understanding of exercise and challenge each other week by week.
​If you don’t like to socialize in the gym but want to have someone to push and motivate you, online coaching can be just the solution. You can still train on your own terms whenever it suits you, but would have me in the corner to program your workouts, support your nutrition habits and check-in with you to keep you on your toes.
 
Do you have questions on any of the above or would like to schedule a complementary goal assessment call? Get in touch today!

5 Steps to Stay Consistent With Your Fat Loss

​How many times have you tried to get rid of that stubborn fat around your waist or other areas of your body? Many people, even clients of mine before hiring me would find a diet they think will help them, jump into it with the biggest commitment, change all habits, restrict numerous foods and see results. At least at the beginning. Then as their motivation fades or life comes into play they start slacking, the process plateaus or even worse and they give up and fall back into their old habits.

Sound familiar?

A meta-analysis of 26 obesity and weight loss related studies and researches on PubMed concluded that there isn’t one single diet solution for weight management and fat loss. Literature recommends low-carb, low-GI and moderate fat consumption but it’s still not proven that they prevent weight gain. On the other hand, they suggest that the key to fat loss is keeping a calorie deficit, in other words to eat fewer calories than your body burns.

This shows how much the “diet” industry is making up when talking science so you would choose their product or method. I believe that if you’re looking for a long-term change and would like to become leaner, fitter and also healthier for the rest of your life, you need a better strategy than a short-term, way too much restrictive diet that you won’t be able to maintain. Here are 5 steps to stay consistent with your fat loss.

1. ​One change at a time in small steps

How long did it take to build your current habits? It doesn’t matter that they weren’t the result of conscious decisions but if you’ve been practicing unhealthy habits for years, even decades, be patient to yourself. It will take longer than 6 weeks to replace those habits with ones that will promote fat loss and health.

So, set the goal, figure out what changes you need to make to achieve it and write them all down to create a list. Organize them into priority order depending on which change will make the biggest impact on your life. Start with #1 and if it still seems too big of a change, break it down into smaller steps. Progress from there till you worked your way through your list.

Example: Do you need to increase your water consumption? Try having one extra glass every day for a few days, once it’s not a chore to do it, increase by one more and so on until you drink the desired amount without having to force yourself.

2. ​Cook for yourself

Everybody has a different level of confidence in the kitchen. If you have never cooked for anybody, or just not fond of it, this might be the hardest to master. Refer back to step 1 and take it in small steps. The benefit of making your own meals are:

  • You know all the ingredients, e.g. how many actual calories here are in your food
  • You can season the meals fully to your taste
  • Can be less costly
  • Helps you to learn more about food and build a relationship

If you always eat out or someone else is cooking for you, start small. Pick your favorite meal, find a recipe and on a day when you have a few hours, make it for yourself. If you cook more than one portion, box the leftover and take them with you for lunch in the week or your dinner is sorted for one or two nights in.

3. ​Get into food prep

This is a step up from cooking your meals: organized planning and cooking for a few days or a week ahead. Once you became confident in cooking, dedicate an hour every week to create your meal plan. The best is to tie it in with other scheduling habits around work, so you can create your weekly plan for work and for your meals at the same time.

Look at your schedule ahead and decide what a realistic approach is in terms of food. Wherever possible, have a home-made meal, if you know in advance that you’ll be out all day, take your food with you in a Tupperware box. You can even buy specific backpacks and shoulder bags to accommodate a number of meals so you don’t need to think about it, just eat when the time is right.

4. ​Stay consistent with your habits

This is one of the most important steps. Consistency wins over perfection over time. It’s better if you can maintain 90% (or 85%, whatever works for you) for the rest of your life than burning at 100% for a few weeks and falling back to as low as 40% for another four weeks.

Be realistic. What are the foods you like and you think you couldn’t live your life not having them? Eat those, just make sure you have them in the right portion sizes and frequency. Focusing on portion sizes and healthier macronutrient ratios will already make an impact on fat loss. Once you mastered the basic habits, you can start working on cleaning your meals, finding new ingredients you like and you will realize how a balanced diet can support your training goals. 

5. ​Never underestimate the power of sleep

Any positive changes you make to your lifestyle will be pointless if you only get 4-6 hours of sleep on average. Sleep is the most undervalued lifestyle habit and has a very important role in our lives, especially if your goal is to lose fat. All recovery processes are being done while you’re asleep. That’s when your body builds your muscles, anything you learnt during the day will be engraved at night while asleep too.

When you are sleep deprived your body may struggle with glucose metabolism and can alter the hormones involved in regulating your metabolism: leptin levels decrease, gherlin levels increase. This means you will be more likely to have cravings and feel hungrier, not to mention you can become more irritable. Make sure you get 8 hours of sleep every night and make it a priority above all other habits.
​These are the 5 initial steps I take all my transformation clients through when they start with me. Some people need longer time, others can progress faster. The pace depends fully on you and on your goals.

If your plan is to prep for a competition, we’ll dig into the nitty gritty straight away, but if the goal is to reveal those muscles and build a healthier life we’ll take the journey at your pace.

Have you got questions on any of the above steps? Feel free to get in touch!