Many diets, supplements, and meal plans promise rapid weight loss, but very few are backed by scientific evidence. However, there are some strategies backed by science that have a positive impact on weight management. Keeping in mind that we are all unique and have different metabolisms and needs. What works for one person may not work for the other. Here are my 8 guidelines that are mostly true to all of us.
1-YOU ARE NOT EATING ENOUGH
You have started a caloric deficit, feeling hungry all day long and your weight hasn't moved a kilogram ? Does this sound familiar to you ? You are probably eating less but still picking less-nutritious foods. If you consume fewer calories than you expend, it’s definitely possible to lose about 10 percent of your total body weight through dieting alone (depending on where you're starting from). But if you want to lose more, you can’t just keep cutting calories. You have to change the type of food you eat by focusing more on the quality of calories versus the quantity.
HIGH QUALITY CALORIES include unrefined, minimally processed foods such as vegetables and fruits, whole grains, healthy fats, healthy sources of protein & superfoods.
LOW QUALITY CALORIES include highly processed snack foods, sugar-sweetened beverages, refined (white) grains, refined sugar, fried foods, foods high in saturated and trans fats, and high-glycaemic foods.
A calorie isn't just a calorie. The type of calorie you choose can have a big impact on weight management. There isn’t a perfect diet for everyone, owing to individual differences in genes and lifestyle ( sedentary or active).
2-YOU ARE NOT EATING ENOUGH PROTEIN
Calorie quality has an impact on weight loss, but so does the general balance of macronutrients in your plate. Already feeling hungry after just a few hours after breakfast or lunch ? High chances are you aren't eating enough protein. Protein is your best ally when it comes to weight loss.
Protein has the power to change the levels of several weight regulating hormones.
Digesting & metabolizing protein burns calories.
Protein makes you burn more calories.
Protein reduces appetite and makes you eat fewer calories.
Protein makes you lose weight, without calorie counting.
Cuts cravings and reduces desire for late-night snacking
Depending on your lifestyle you should be eating 1-2g/kg of protein with roughly portions of 20-40g per meal.
3-YOU ARE NOT SLEEPING ENOUGH
Feeling tired after a meal or a workout ? No motivation and low energy levels ? Leaving your tired body desperate for a quick energy fix which is typically the square of chocolate in the cupboard or a packet of crisps ?
Sleep is like food to the brain. Too little sleep triggers a cortisol spike. This stress hormone signals your body to keep energy to fuel your waking hours. Meaning : You hang on to energy, you hang on to fat. The body is not willing to let anything go.
Everyone is different, but you should be aiming to get between 8-10 hours sleep per night. The sleep before 1 am is the most recharging, making it the best to recharge your batteries.
4-YOU ARE NOT PAYING ATTENTION TO WHAT YOU ARE EATING
As most of us lead busy lives, we often tend to eat quickly on the run, in the car, working at our desks, watching TV, scrolling through social media. As a result, many of us are barely aware of the food we are eating. So my advice is, sit down, put your phone away and enjoy the moment. By eating mindfully, you will prevent overeating and eat just what your body needs.
5-YOU ARE EATING TOO MANY REFINED SUGARS & CARBOHYDRATES
These foods are quick to digest, and they transform to glucose rapidly. Excess glucose enters the bloodstream and provokes an insulin spike, which promotes fat storage in the adipose tissue contributing to weight gain.
6-YOU ARE NOT EATING ENOUGH FIBER
Fiber is nothing else than plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch. Fiber increases satiety, potentially leading to weight loss.
7-YOU HAVEN’T TRIED INTERMITTENT FASTING
Intermittent fasting can help boost your metabolism and burn fatty cells.
8-YOU ARE NOT TAKING CARE OF YOUR GUT BACTERIA
A healthy digestive system will help you lose a few kilos. Plants, fermented foods, prebiotic foods can help you achieve this.
Lost in your weight loss journey, book your nutritional assessment with Marine Lenehan, Sports Nutritionist and get 2 weeks free coaching.