A class member wrote that she was
frustrated with the lack of weight loss despite increases in exercise and being
“good” from Monday-Thursday. She asked
for tips and advice and here it goes to her and to anyone else in the same
boat.
- Your metabolic rate increases when you exercise and when you eat. You need to boost your metabolic rate by increasing your daily activity and eating food that require a lot of energy to break down (sorry, not eat more).
- Start your day with some exercise (ideally 20 mins.) Think about walking to work/school, going for a swim, a spin class etc. Walking is fine if you don’t want to get hot and sweaty J . You can eat before this.
- Eat on a regular basis. Breakfast, mid morning snack, lunch, mid afternoon snack, evening meal and something just before bedtime.
- Your food should be low GI and as “clean” as possible – this means fresh veg (organic if you can), lean protein such as chicken, fish, avocados, nuts etc, wholemeal/brown rice, pasta, bread etc
- Your portion size should be small – about the size of a cereal bowl or the palm of your hand.
- Eat slowly, enjoy your food. Chew it well! Prepare your food the day before so you are no stuck with the lack of choice - I am fed up with being surrounded by so much crap food.
- Exercise again in the evening – a class, gym, swim or walk/jog/run. I would suggest an hour. And I really recommend 6 days a week (!) if you can. Once a week is good, but not enough. Find a friend to go with you –it helps to keep motivated when you are feeling time pressured. Remember the 30 – 60 minutes to spend doing this can be easily frittered away surfing the net...just do it!
- Drink lots – water, green or fruit tea, not milky lattes or fizzy pop....
- Curb your sugar – sugar in your bloodstream stops fat burning. No cakes, biscuits, sweets, energy drinks for 6 days a week. You are allowed one “dirty” day where you can eat what you like.
- Tell as many people as you can what you are doing. Weigh every Monday morning and take a photo in your underwear (matching or not!!) every Friday morning. Trust me, the fear of doing both of those keeps me motivated.
Feel free to discuss and ask questions on this page.
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