" Weight loss success
comes down to the 70/30 rule."
1. REMOVE ONE DIETARY VICE PER DAY
It takes 5 minutes to eat 500 calories, but can take up to two hours of exercise to burn it off! Consuming calories from food is easy but burning off these calories by relying on exercise alone takes a lot of time and hard work. It is much more achievable to cut your calorie intake by simply removing one dietary vice a day.
Try skipping your afternoon chocolate fix, switching to black tea or skipping your evening glass of wine.
2. BOOST PROTEIN INTAKE AT BREAKFAST
Protein at breakfast is vital for weight loss. Protein keeps us fuller for longer and consequently, you will eat less throughout the day.
Have you tried poached eggs, avocado & spinach? Yoghurt, seeds and berries? Smoked salmon with avocado on buckwheat toast or porridge with flax seeds and a dollop of yoghurt?
3. MINIMISE SNACKING
New research indicates that constant grazing throughout the day is unhealthy and counterproductive to weight loss. Stick to three satisfying meals a day, that includes protein, healthy fats, whole grains and vegetables.
If going for longer than 4-5 hours without food, then you may want to choose a snack consisting of unrefined, whole foods. Choose apples dipped in nut butter, hummus with carrots or simple boiled eggs.
4. TIMING IS EVERYTHING
There’s no need to run on the treadmill for hours.
Overly long cardio workouts can initiate a stress response, which could inhibit weight loss.
30 minutes a day of exercise is optimal for weight loss; for example, a combination of cardio and resistance training such as brisk walking and Pilates.
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