What is the best diet plan to lose weight? This is a question most commonly asked by many women. Myself and Victoria Mandi answered this question in a recent live Q&A on Facebook – you can watch it here
This video will take you through many different questions regarding nutrition & what to do to reach your weight loss goals. Enjoy!
Wouldn’t it be nice if we could all look amazing without exercising, while eating whatever we want?!
Unfortunately that’s just what dreams are made of lol but there are some things you can do to reduce body fat without exercising.
- Be in a calorie deficit – eating less calories than what your body needs
- Drink 2-3 litres of water daily
- Get enough sleep – 7-9 hours is ideal
- Load up on fibrous veggies such as spinach, broccoli, beans etc.
- Increase your protein intake to aid satiety
December is the time most people lose motivation with diet and exercise, all the christmas food and parties. BUT you don’t have to write off a WHOLE MONTH for ONE DAY. Once January comes along you’ll be glad you reigned it in a bit.
How do you stay motivated throughout December?
1. Remember your WHY…. or find it – Why have you started this journey? Why do you want to reach your goals?
2. Write down specific goals. What do you want to achieve by January? What do you want to achieve next year? How is what you are doing going to get you closer?
3. Find a supportive community. Whether this is a Facebook group or friends you can exercise with, find people who are going to help you get to where you want to be and keep you accountable
4. Give yourself rewards. NOT food rewards, you’re not a dog. Once you hit your goal treat yourself to a new gym outfit or that dress you’ve been eyeing up, maybe you’d like a facial or massage
5. Stop making excuses. You’re not too busy, you do have enough time, you’re not too tired. Every single person has the same amount of hours in the day, use them wisely and plan your day out if needed.
6. Expect progress but not perfection. Progress takes time, remember to enjoy the process instead of focusing on the journey. Making it your lifestyle will make sure you maintain and keep on progressing.
7. Be CONSISTENT – probably the best bit of advice I could give you. You have to keep on going to see progress and that’s with anything not just fitness. You don’t achieve a promotion at work without putting the work in, you don’t earn your degree without completing at LEAST 3 years of Uni.
8. ENJOY Christmas! If you’re eating chocolate, cakes, sweets, alcohol make sure you enjoy it and actually want to eat it so you don’t feel guilty. Keep eating your normal healthy meals and when you are going out for food/drinks eat a little less carbs & fats throughout the day to account for some of the calories.
My BodyFIT 8 Transformation Challenge starts January 8th 2018, you can register your interest below. This is especially designed for women who want to lose weight & tone up difficult areas such as thighs, legs, bum, bingo wings. Women who are fed up of wasting time and money on fad diets & want lasting results whilst supercharging their confidence.
Exercise and nutrition are both important to lose weight and tone up. By toning, what is really meant it building muscle and losing body fat to be able to see the muscle definition.
To do this you need a combination of exercise including weight training and cardio and being in a calorie deficit i.e. eating less calories than what your body needs to maintain it’s current weight.
If you are a beginner I would start off by going to the gym 3x per week and doing a mixture of resistance training and cardio, your training could be 3x full body workouts and 20 minutes cardio for the first few weeks and then progress to make it harder. It’s important to progress with your training as your body will get used to the intensity, so after a few weeks increase the intensity by either increasing your days that you go to the gym or increasing the intensity while you’re in the gym by increasing weights, time or reps.
Also aim to hit 10,000 steps per day and focus on eating 3 smaller meals per day and 1 snack as well as 2 litres of water.
Remember it doesn’t happen overnight, try to focus on enjoying the process rather than focusing on the end goal. It does need to become a lifestyle to make it maintainable, so focus on enjoying your training and food.
Most importantly BE CONSISTENT.