Quick wins / Boost / Reset.....
This is post for the Thirty Day Reset group but wanted to share here too...
(This is a bit like scraping nails down a blackboard for me but...)
So, if you want a quick win (of whatever you would like to call it), this is what I suggest you reflect on for a week and then merge these into a sustainable lifestyle habit.
Quick wins are not sustainable and are not what I want to promote as a long term solution - but here are some points for you to reflect on...
1. Calorie deficit - if you are on weight loss and not losing weight - you need to track calories (yawm, bored already...yep, I am not a fan either).
If you are not losing weight, it maybe that your body is just not kicking in yet (be patient - the menstrual cycle / hormones are a cheeky one in messing this up so as women we need to keep the consistency and keep going) BUT if there is no change after a few weeks, then it may be that you are not on calorie deficit - or you are not active enough - or your macros are not right (when it comes to macros, it is usually about the protein - see below).
Talk to me about you calories or use the https://www.calculator.net/calorie-calculator.html . The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. BUT this does not take into consideration your NEAT / Daily Movement. The more movement you have the better it is.
2. High Intensity Exercise - are you taking your heart rate to a level that is high intensity?
High Intensity Training (like our HIIT) is great for weight loss - but you need to make sure you are taking your heart up and then taking it down again in the rest. This is where Trainerize comes in - there are many AMRAPs that you can blast for 10 mins or the longer HIIT sessions which are 20-30 mins. This is what can really help. Some of you may need to be doing more than three a week and go for 5 a week.
3. Daily Movement Goal / NEAT - an ambling 10 000 steps is going to have a different impact to a striding 8000 steps.
Consider your steps. After I had Matthew, the main way that I lost weight was a power walk for at least 30 minutes a day.
4. Protein. How much protein do I need?
Most adults need around 0.75g to 1.2g (some say up to 1.6g) of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That's about two portions of meat, fish, nuts or tofu per day. You will find out the right amount of protein for you when you track your food. You only usually need to track for a week or so to get a really good grasp as to what works.
5. Carbs - we need these for energy, for our bodies.
We love carbs and what they do- but we also know that if you reduce carbs you will be reducing your intake of calorie-dense foods. We are talking here about the breads, the 'white' pasta, rice, the bagels, the cakes, crisps and choc!
By reducing these carbs this automatically reduces the amount of calories you're consuming on a daily basis, which forces your body to burn fat stored around your midsection for energy, rather than the sugars it takes from carbohydrates.
When you track, you will see that you can still easily get 40% - 50% of carbs of your daily calorie intake through fruit, veg, proteins sources...
Resettters who reduce carbs say they have improved energy levels, sleep, mood, less cravings, happier - BUT we do need carbs in a sustainable lifestyle so this is not what I want to promote as a lifestyle change, however, for a quick fix...
6. Finally- Drink at least - at least TWO litres a day!
The daily reminders go through the main foci for a healthy sustainable lifestyle so all of those too - food planning, a mix of fruit and veg, exercise, sleep etc etc
I could go on but this is enough for now! It is 22:47 on Friday night and my husband, SImon, is about to take my computer away from me and hide it if I don't stop now!
On the other side of this as a parting note....
Onwards and upwards - for those on calorie deficit, once you are at your target weight you will start to increase your calories to a maintenance level - you can again see this on this calculator as a guide - https://www.calculator.net/calorie-calculator.html
I am here if you would like to talk through any of this - either via zoom, on the phone or post questions, or post comments here.
Remember, we are resetting - we are re establishing healthy habits and prioritising you. We are not about the quick fix - but maybe some of what I have posted above has helped to know how our bodies work.