It’s that time of year when the mercury drops, the nights draw in, and we’re drawn to hearty, filling food.
Throw in layers of clothes hiding your body and it can be all too easy for the weight to slowly creep on, and that’s before Christmas starts…
If you’d like a simple way to negate that weight gain without the faff of dieting or calorie counting then we’ve got 5 simple tips for you.
Before we get into those, please note, this is not a long term strategy.
If you want to drop body fat/ weight, then look to create around a 500 calorie a day deficit from your calorie needs by consuming slightly less and exercising more (something we work with clients one to one on).
Okay, so on with those tips…
1. Cut the sugars
We don’t mean just the teaspoon(s) you’re dropping in your tea/coffee but hidden sugars which are usually the main culprit. When we consume high amounts of sugar we trigger an insulin response, effectively converting the sugar to energy.
If we’re not using that energy right away, it’s then stored as glycogen in the muscles, and any leftover as body fat…. So… that sweet treat, could literally be “a moment on the lips, quite a long time on the hips.”
There’s research evidence that a yo-yo-ing insulin response makes us more likely to store fat around the abdominal and hip areas, so start reading packaging labels.
You’re looking for “Carbohydrates”, and underneath “of which sugars”. Anything 5% (5g per 100g) or below is low, anything 22.5% or above is classified as high sugar.
Aim for as low as possible.
2. Move more
Have heard of NEAT? It stands for non-exercise activity thermogenesis. Basically, it means move more.
Research shows 2 identical individuals could have a variation of up to 2000 calories more burned in a day if one of them is moving more: fidgeting, typing, walking up stairs, walking rather than driving. Move your butt lovely people.
3. Drink more water
Often that hunger feeling is mild dehydration. If you’re hungry when you really shouldn’t be, then drink a big glass of cold water.
You should be aiming for 2 – 3 litres a day.
4. Load your food early in the day
Yes a pie and mash might make a splendid dinner on a chilly night but that energy isn’t going anywhere… Big breakfast, mid size lunch, light dinner.
5. Get enough sleep and manage your stress levels
These two are linked.
Poor sleep is linked to weight gain, as is stress. Both will trigger cortisol release which makes us more likely to store body fat. Learn ways to relax and get enough rest.
We hope that helps. As always – drop us a line with any questions. We love to hear from you.