Walking will do the trick
Walk a bit further. Park further away from the shop entrance in a car park. Get off the bus/train one stop earlier. Take the stairs! This will increase the number of calories you burn per day which over time will help you drop pounds
Make sure you eat breakfast at the right time!
Eat Breakfast within 30 minutes of waking up. This gets your metabolism working which helps to burn those calories. Because your body’s metabolism rises when you eat. When you wake the energy dependency increases, if you do not eat within 30-60 minutes your body will go into fight mode and your resting basic metabolic rate is reduced. In addition to this you will be hungry all afternoon/evening.
Use weights or body weight in your exercise session
Using weights means that even when you have finished your workout you continue to burn calories. You have used more muscle fibres and have taken part in a different discipline to non-resistance exercise – it all helps!
Eat clean fresh as often as you can – even when travelling
Take clean fresh food with you when you go to the airport or for travelling. Most travel food will have preservatives like salt and sugar in them. These will make you feel dehydrated, exhausted and groggy. The body’s response to white carbohydrates and any sugar can cause a spike in your glucose and in correlation your insulin levels. This increases the body’s stress hormone, cortisol which in turn reduces the body’s ability to burn fat. Don’t allow yourself to get hungry because when you are hungry you’ll make bad food decisions – no excuses!
Eat more energy food
Reduce your carbohydrates throughout the day. Carbohydrates are used for energy and Protein will increase your metabolic rate by at least 15% plus keep you full and help stabilise your blood sugar.
Borrow a dog!
If you have the time and love to give, then get a dog! You must commit to at least 2 walks a day for 30-60 minutes, you will soon see your waistline reduce and mood enhance. This will help to teach you how to commit to other aspects of your life such as exercise and nutrition.
Keep cool and burn!
Drink lots of Ice cold water, your body has to warm up the water to make it body temperature so this will in turn help you burn calories, it keeps you full and feeling mentally clear.
Keep good (fit) company
Socialise with fit, positive people. This is a ‘No Brainer’, emotional eaters need to keep their emotions in check and by engaging with positive vibes your attitude to food will change as will socialising in other ways. Skip the pub for a long walk in the evening, the coffee and cake for a sauna and swim, the bacon roll at work for an early morning fit camp.
Sleep is the key
Get your 40 winks, ensure you have a bedtime routine and get at least 8 hours kip a night if possible. You will have a larger appetite if you are tired and your brain will want sugar and caffeine which will savage your healthy lifestyle.
Think before you choose a drink!
Switch your evening tipple for a lower sugar option for the reasons above. More sugar will lead to blood glucose and insulin disturbances. This leads to hunger and with alcohol lower resistance (will power). If you must drink, make better choices and drink in moderation. Vodka and gin are less calorific than other alcoholic drinks.