Tips for Fat Loss

Post to Twitter

1. Focus on the Journey NOT the Destination. ????

First off what do you want to achieve?
What’s your end goal? The “Yep, I’ve made it!” ?
Write it down, then forget it.

Too often I hear of people putting all their focus on the ‘result’, the 1, 2 or more stone to lose.

Doing this inflates the future,
and makes the goal appear not only bigger than it is,
but any time progress slows or reverses,
you’ll feel SOOOOO far away.

What’s the first improvement you can make to move you closer to your goal? THAT is your focus this week.
If complete, find the next step, if it’s not, do it again, or make it smaller.

2. Be Honest, Don’t BS yourself. ????

If you actually STOP for a moment, and with a pen and paper (because in our head, things just become another thought) – write down ONE thing you know either you’re NOT doing regularly which will help,
or
you’re doing too often which ISN’T helping.

How can you improve, reduce or increase that?
Whilst we might not all have the knowledge around nutrition, hormones, mindset etc, 99.9% of us can identify at least 3 things which aren’t helping ……agree?

3. Give it time! ?

If you’ve gained weight it didn’t happen over a few days, or likely even a couple of weeks,
so why should you lose it that quickly (unless you’re under my wing on the 4 week Fat Loss plan ) especially if you’ve had a couple of slip ups along the way.

If you TRULY have identified manageable steps which need doing more often or less, and you’re doing them …. KEEP DOING them!
The only time you should change paths is if it’s really not working when consistent, or you’re following ides and tips from gossip mags!

4. Don’t Mix Fats and Sugars/High Carbs ??
Ever wondered why some foods get a bad rap,
such as doughnuts, muffins, cakes and certain burger fast food take aways for making people overweight?

Because they have high levels of Fat AND sugar – a recipe for fat storage.
I’ve talked before around high carb/sugar foods releasing insulin, a storage hormone that also switches OFF fat burning.
Well, consume a high sugar/carb meal/food along with a fat based item and you’re body is like pac-man in Fat storing mode ….. it has the sugar to release insulin, and the fat to well, make you fatter!
So no fat doesn’t make you fat, but it DOES if you have it alongside high carb/sugar foods.
This is why those foods above suck,
as does eating anything fatty alongside excessive alcohol – think nuts/crisps and beer etc

Post to Twitter

Posted in Uncategorized by Mark. Comments Off on Tips for Fat Loss

Tips for losing weight

Post to Twitter

 
1. Accountability ???????
And the proof in the pudding (shouldn’t be mentioning that word!) is that I was busy today,
but as I said I was doing these (and posted in my Accountability group I’d do them) …… I had to 🙂
If we’re not accountable for our actions,
especially the stuff that matter to us,
there’ll always be times (sometimes majority rather than minority) where it will be a case of “What does it matter if I eat or drink xxxxxx”
“What does it matter if I don’t workout this week?”
Find a friend after similar goals, and trade daily, every otters day food diaries?
Even just write down your food and exercise yourself in a diary? As said, if you don’t, then nothing really ‘matters’ if you do or don’t over a few days.
.
2. ONE thing at a time ??
How many times when trying to lose weight have you tried to ‘change’ every meal, increase water, exercise more etc? Works for a few days, then likely becomes a bit overwhelming.
It’s no surprise that small steps implemented often,
last longer, challenge our motivation and willpower less,
and get you where you want to be, maybe a little slower, but it’s never how long it takes, more that you DO get there!
I’ve just trained a client and said to her;
“What ONE thing are you doing too much of?”
“What ONE thing are you NOT doing enough of?”
If you sit with the questions above,
and get yourself an honest answer to each,
you have 2 things to implement this week.
Rinse and Repeat.
.
3. Apple Cider Vinegar before Meals ????
Something we use in the 4 Week Fat Loss plan,
is to drink a tablespoon in water of this 5mins before meals.
As well as it’s antibacterial properties,
studies have shown it reduces the insulin response in the body to food by around 25%. This is crucial as insulin is a ‘storage’ hormone, and will also sustain your energy levels longer.
.
4. Keep a supply in the fridge ?????????????
Snacking is often when it ‘goes wrong for many.
Convenience foods, or stuff that feeds the sugar demons.
Chop up some celery, pepper, cucumber, carrot sticks and put in some small tupperware pots in the fridge.
Each morning grab one and take to work/keep for snacks with some hummus or guacamole.
Low in calories, but high in fibre and vitamins there’ll keep you full, sustain energy, and reduce sugar cravings.
Just remember to chop and restock each night,
takes a few minutes but will serve you well.

Post to Twitter

Posted in Uncategorized by Mark. Comments Off on Tips for losing weight

Another 4 Fat Loss Tips

Post to Twitter

1. Be selfish. ??
No not like being ‘a selfish dick in general’, nobody likes hanging around those kinds, but selfish in yourself, towards what you want.
A phrase often spouted, which is bull, when people don’t get results is “You Don’t Want it Badly Enough”.

As a standalone phrase it sucks, whoever said it doesn’t know what person X is doing or going through stress wise, family/home wise, work wise, sleep wise etc etc – Of COURSE people who want to lose weight WANT IT, but there’s a few factors which can limit them,
and I’ll hopefully cover some of those over these 20 tips!

BUT……………….
I’m talking about being selfish over these 20 tips. Spend time on YOU,
planning your meals, factoring in workouts and time out for you, getting to bed at a decent time etc. I know ‘Mum’s’ often put the family before themselves, but guess what? They/We can all do stuff that we’re not currently doing,
to help out (Can of shitstorm just opened there ????)
.
2. Growth over Fixed Mindset. ????
Someone with a fixed mindset, is just that fixed. Judging things or people beforehand, using the “That doesn’t work for me …….. I’d love to but ……” kind of phrases.
Growth mindset is opportunistic; “How can I find time to workout? I know I need to eat less carbs, let me plan some of those meals”

It’s PURELY just a state of thinking, talking (internal and external) and then following through with action.
Sure, it might be tricky at first, as often the ‘negative, or dismissive’ self talk is based on your belief system and things you’ve seen, heard and been brought up around over the past years , but what’s really stopping it? Plus it fits in nicely with tip 1 above ????
.
3. If it’s in the house……. ????
How many times have you heard or used that phrase around ‘snacks’, food or drink?!
And of COURSE it’s true!
You’ll be no difference to any of us,
when temptation is around us, and there’s ZERO reason NOT to…… of course you will!
Even more so if you’ve had a stressed day!
Save stuff like that to buy on a Saturday,
keep beer/white wine in the larder so it’s not cold and tempting, get someone else to box away kids snacks, even clean your teeth or have chewing gum after meals or at ‘snack times’ ….. often steers the mind away!
.
4. Sit DOWN! ?????????
Set yourself a strict rule. ANYTHING you’re going to eat, you HAVE to be sat down at the table (at home!, and if you want to go a step further, must be on a plate – NO EXCEPTIONS!
This is screwing with your habitual mind,
and you gotta be strict with yourself!
This can sometimes stop those biscuit snacks,
as you’ll HAVE to have it on a plate sitting at the table,
and sometimes it can just be this shift in thought, or extra 60secs work, which is enough to make you think “Actually I don’t really want it”,
and if you do sit down with a plate at the table for a biscuit,
you either deserve it, or if done often you’re fooling yourself too much! ????

Post to Twitter

Posted in Uncategorized by Mark. Comments Off on Another 4 Fat Loss Tips

4 tips for fat loss

Post to Twitter

Last week I did 4 tips everyday for sleep, Let’s start the 20 fat loss tips with 4 here.

 

 
1. Get Protein/Fats in for breakfast.
First thing in the morning your blood sugar levels are low, and believe it or not your body is ‘burning fat’ – the word Breakfast literally means, “Breaking the fast”.
If you go for toast, cereal or anything high carb,
you literally switch from fat burning to high blood sugar and fat storing mode. Protein and Fats also keep you fuller for longer, meaning less snacking mid-morning.
.
2. Big glass of water first thing.
Whilst we’re not dehydrated first thing, we are moving that way. A glass of water starts hydration, wakes us and our digestive system up. Squeeze some fresh lemon or lime juice into it to benefit the digestive system further.
.
3. Prepare your own meals as often as possible.
Like anything in life, the more we’re in control,
well …… the more we’re in control!!
Not being prepared tends to place our choices in the hands of others, or pot luck – not really the best way if we’re looking to shed some weight. Own your Decisions!
.
4. Don’t eat when stressed.
This is any form of stress. I’ve talked before how ‘being stressed’ puts us into our Sympathetic Nervous System or ‘Fight or Flight’ – this moves blood away from the digestive system which slows down the breakdown of foods. Often results in wind, stomach aches and poor digestion. Either look to slow your mind/thoughts down, move environment to a more relaxed place, or lay off food until you can – seriously it will have that negative effect on digestion and nutrient absorption. ….. Regularly stressed? Could be why you struggle to lose weight.
 
And in answer to those who say “I’ve lost weight before when going through a stressful time” …. that’s mostly muscle tissue you’ve broken down – prolonged stress and cortisol release is catabolic …. it breaks down muscle tissue, and screws up hormonal balance …. not good

Post to Twitter

Posted in Uncategorized by Mark. Comments Off on 4 tips for fat loss

More ways to sleep better

Post to Twitter

Here we go, last 4 – giving you 20 this week

1. Sail away
OK, a tropical beach would do it, but I mean the mind. We ALL appreciate an overactive mind is not what we want before bed, so try some guided or unguided meditations on youtube, and plug your headphones in. Just search 3minute (un)guided meditation , or however long you want close your eyes, breath and be swallowed up by the sounds to relax. Here’s a favourite of mine – https://www.youtube.com/watch?v=Zy7A2wuImOw

2. Exercise
Exercise raises endorphins our feel good hormones, alongside adrenaline for alertness. So whilst evening exercise might not benefit sleep, and in some cases can affect it, exercising during the day helps regulate our hormones and can improve sleep – if workouts are erratic or not existent, find something that elevates your heart rate from a run/walk to boxing, to a class and start steady to benefit your body and sleep

3. 5-HTP
Nope, not a robot from Star Wars!
5-HTP works in the brain and central nervous system by increasing the production of the chemical serotonin, which helps us to relax. Look to consume around 100-200mg before bed, though be wary if you take anti-depressant drugs as it can cause ‘cross-overs’

4. Watch your pillows.
How many do you use? Some use 2 …. not good – this can affect your neck/spinal posture and muscles which can affect nerves firing to the brain. Ideally you should be sleeping in a position you ‘stand in’ so head and spine aligned. So therefore too high, or too marshmallow like isn’t great. Pop to a chiropractor who may be able to recommend one.
After a spell of neck issues, I got one from my chiro that looks like a brick – initially thought it was going to be the most uncomfortable thing ever …….. but now can’t sleep properly without it!

Value your sleep …… you’re asleep half your life – should give you clues as to it’s importance ……. hope they help

Post to Twitter

Posted in Uncategorized by Mark. Comments Off on More ways to sleep better