Top Dietitian explains the first 4 MOST IMPORTANT steps to successful weight loss
Diets, endless exercise, juice diets – we all already know it. Nutritionist Rachel Clarkson shares the essential first steps to successfully start your weight loss journey
Have you stopped losing weight or do you feel like you are constantly on a hamster wheel or fighting an uphill battle?
Are You Doing All Of The Obvious Things To Lose Weight? Eat less, exercise more, and still struggle to lose weight consistently.
Are You Doing All Of The Obvious Things To Lose Weight?
These smart tips are the secret ingredients I use with my clients to help lay the foundations for successful weight management so that you can skyrocket your goal.
You should also secure your place in my FREE 60 MINUTE MASTERCLASS to find out 4 reasons dieting isn’t getting the results you want (and what to do about it!)
But before we start with the four mistakes you’re likely to make … let’s focus on laying the foundations for successful weight loss:
# 1 Increase your metabolism
A slow metabolism is a “thing” indeed. This means that you would have to work harder to lose weight than someone with a faster metabolism.
No fear. I have some great pro tips to help you get your metabolism started. Continue reading.
- Build resistance training into your exercise routine – it helps build muscle. The more muscle you have, the more calories you burn. Even in peace!
- Eat more foods that require more calories to burn, such as protein, vegetables, nuts, and seeds. This is known as diet-induced thermogenesis.
# 2 Train smarter
Excessive exercise increases hunger hormones. This happens because our body burns fuel while exercising. This then stimulates the appetite to ensure that fuel is replaced.
Remember that the amount you sweat during an exercise does not correspond to the number of calories burned.
- Exercise to feel good, not for the sole purpose of burning calories.
- Find an activity that you enjoy so that you can exercise with a healthy attitude.
- Aim for regular strength and resistance training rather than relying solely on cardio. Think pilates, hill climbing, dynamic yoga, and weights.
# 3 manage stress
Stress makes you hungry by increasing the “fight-or-flight” hormone cortisol, which increases appetite.
High levels of cortisol make blood sugar difficult to control, which can lead to insulin resistance, where insulin can no longer help glucose get into your cells, causing your blood sugar levels to rise and fat storage to increase.
Chronic stress puts you in a constant state of insulin resistance and therefore affects your fat reserves.
- Write down some wellness activities like a bubble bath, yoga, or a stroll in nature. Tick one activity from the list each day.
- Take 15 minutes each day to practice mindfulness. You can use apps like Insight Timer, Calm, or Headspace to help.
- Use mindfulness techniques throughout the day when doing simple tasks like walking, showering, or cooking the kettle.
- Talk to your doctor if you feel that you cannot cope with your stress.
# 4 Prioritize sleep
Poor sleep can lead to overeating and weight gain due to increased hunger hormones.
The hunger hormone ghrelin is increased when sleep is deprived. It sends hunger signals to your brain, especially for foods high in sugar and fat, to keep you going.
- Aim for 7-9 hours of sleep as recommended by the National Sleep Foundation.
- Start a sleep diary to identify sleep disorders related to your alcohol, caffeine, and nicotine intake. Going to bed late can also affect your sleep.
- Prepare your mind for a good night’s sleep. Dim the lights and limit screen time to stimulate the sleep hormone melatonin.
- Wake up at the same time each day to maintain a healthy circadian rhythm.
Now you have a sneak peek at some of the strategies I use to fuel my clients’ transformations. 4 reasons dieting isn’t getting 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 expert in personalized nutrition and supports its clients with tailor-made diets for weight management, digestive problems and longevity.
Rachel is highly trained in gold standard nutritional initiatives from King’s College London and leading hospitals, and received her training from Harvard-trained Professor Dr. Ahmed El Sohemy continued.
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Thank You For Reading!