Diets, endless exercise, juice cleanses – we’ve all been there. Dietitian Rachel Clarkson reveals the first important steps to successfully start your weight loss journey
Have you stopped losing weight or feel like you’re constantly on a hamster wheel or fighting an uphill battle?
Are you doing all of the obvious things to lose weight? Eating less, moving more, yet still struggling to maintain consistent weight loss.
Are you doing all of the obvious things to lose weight?
These smart tips are the secret ingredients that I use with my clients that will help you lay the foundations for successful weight management so you can skyrocket to your goal.
You’ll also want to save your spot at my FREE 60 MINUTE MASTERCLASS to find out the – 4 Reasons Why Dieting Isn’t Getting You The Results You Want (and what to do about it!)
But before we kick of with the four mistakes you’re probably making… lets focus on laying the foundations for successful weight fat loss:
#1 Boost your metabolism
Slow metabolisms are indeed a ‘thing’. This means that you would have to work harder to lose weight, than someone with a faster metabolism.
Fear not. I have some awesome pro tips to help boost your metabolism. Read on.
Pro tips:
- Incorporate resistance training into your exercise routine – it helps to build muscle. The more muscle you have, the more calories you burn. Even at rest!
- Eat more foods that require more calories to burn, such as protein, veggies, nuts and seeds. This is known as diet-induced thermogenesis.
#2 Work out smarter
Excessive exercise increases hunger hormones. This happens because during exercise our bodies are burning fuel. This then stimulates the appetite to ensure that fuel is replaced.
Bear in mind that the amount you sweat during a workout, does not equate to the number of calories burnt.
Pro tips:
- Work out to feel good, not with the sole purpose of burning calories.
- Find an activity you enjoy, so you can exercise with a healthy mindset.
- Aim for regular strength & resistance training rather than relying solely on cardio. Think Pilates, uphill walks, dynamic yoga and weights.
#3 Manage Stress
Stress makes you hungry by increasing the ‘fight or flight’ hormone cortisol, which stimulates your appetite.
High levels of cortisol make it hard to control blood sugar which can lead to insulin resistance, where insulin can no longer help glucose enter your cells – sending your blood sugar levels up and increasing fat storage.
Chronic stress will put you in a constant state of insulin resistance and therefore affect your fat stores.
Pro tips:
- Jot down some feel-good activities such as having a bubble bath, doing yoga, or enjoying a walk in nature. Tick one activity off the list every day.
- Set aside 15 minutes every day to practice mindfulness. You can use apps to help you such as ‘Insight timer’, ‘Calm’, or ‘Headspace’.
- Implement mindfulness techniques throughout your day when completing simple tasks such as walking, showering or boiling the kettle.
- Speak to your Doctor if you feel like you cannot cope with your stress.
#4 Prioritise Sleep
Poor sleep can cause Overeating and weight gain due to increased hunger hormones.
The hunger hormone, Ghrelin, is increased with sleep deprivation. It sends hunger signals to your brain, especially for sugary and high-fat foods in order to keep you going.
Pro tips:
- Aim for 7-9 hours of sleep as recommended by the National Sleep Foundation.
- Start a sleep diary to identify disturbed sleep related to your alcohol, caffeine, and nicotine intake. Exercise too late to bed can also affect your sleep.
- Prepare your mind for a restful night’s sleep. Dim the lights and limit screen time to help stimulate the sleep hormone, melatonin.
- Wake up at the same time daily to maintain a healthy circadian rhythm.
Now you’ve had a sneak peek of some of the strategies I use to kick-start my clients’ transformations, you need to save your spot if you haven’t already for my FREE 60 MINUTE MASTERCLASS to find out the – 4 Reasons Why Dieting Isn’t Getting You The Results You Want (and what to do about it!)
You can also join my inner Facebook community (here) where I host a weekly ‘Facebook Live’ to help you achieve your goals.
Rachel Clarkson (RD MSc PGDip BSc) is the UK’s Leading Personalised Nutrition Expert, supporting her clients with bespoke diets for Weight Management, Digestive Issues and Longevity.
Highly trained in Gold-Standard Dietary Initiatives by King’s College London and leading hospitals, Rachel has continued her learning with Harvard-trained Professor Dr. Ahmed El Sohemy.
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