Category Archives: Lifestyle

HOW TO SELF-CARE YOURSELF YOUNG [ANTI AGEING SERIES – PART 3]

Hope you enjoyed last week’s part 2 of my anti ageing series. Missed it? No problem. You can catch up here:

>>> HOW TO EAT YOURSELF YOUNG <<<

This week we’re looking at how you can self-care yourself young. I believe there’s lots we can do. As busy women with homes to run, kids to take care of, and work to attend to it’s all too easy not to set aside enough ‘me’ time.

So today we’re looking at your skincare regime, natural oils, vitamin c, hyaluronic and lifestyle habits such as smoking, alcohol, sleep, and stress.

  1. Sun Exposure

First up is sun exposure which is very timely considering the beautiful sunny weather we’ve been having. We all love the sun and having a healthy tan. It’s ok in moderation, but the truth is that excessive sun exposure is responsible for a lot of skin aging. Make sure you always use a sunscreen even on a cloudy day.

Lastly, remember to keep hydrated with plenty of water and LIQUID CHLOROPHYLL for an extra boost. Just add a teaspoon to a glass of water or your water bottle.

  1. Skin Care Regime

Your skin is your largest organ. Keep it bright and unobstructed with a daily skin care regime.

A very important factor to preserve your skin’s collagen is to keep your skin’s natural oils balanced and protected without stripping them out. Many chemicals and alcohol-based skin products do this so avoid them. Whereas natural and organic ingredients will respect your skin’s PH balance and will work in synergy.

Proper cleansing and exfoliating gets rid of dead skin cells to reveal a more radiant and healthy looking complexion. By cleansing your skin from all those impurities, you can boost your skin’s collagen, and improve the appearance of fine lines.

  1. Natural Oils

Another way to protect collagen is through the use of natural, organic oils. Natural oils are full of essential fatty acids, vitamins, and nutrients that are needed for your skin to be healthy, moisturized, elastic and protected.

Some of my personal favourites are coconut, rose, vitamin e, and argan oil. They all boost collagen, moisturize, and help reduce fine lines and scars. You can use these natural oils not just as a moisturiser but as a cleanser too.

Also, check out SUPER OMEGA 3 EPA a great oil supplement to boost your skin.

  1. Vitamin C

Research has shown that Vitamin C is a key nutrient needed to boost the production of collagen. It also improves the skin’s texture, makes it brighter, smoother and firmer.

I would encourage you to make sure nutritionally you’re getting your daily fix of Vitamin C from food as well as applying it topically. The combo is ideal.

A brillant supplement to support you is ZAMBROZA, which is rich in vitamin c and will revitalise the skin.

  1. Hyaluronic

I am a huge fan of using a good quality concentrated hyaluronic for anti-aging.

Hyaluronic is a natural compound produced by your body that aids in keeping your skin moisturized. As you age, the body’s production of hyaluronic decreases. Your skin becomes drier and fine lines, and wrinkles start popping up. So it makes sense that replacing some of this hyaluronic will slow the aging process down.

Hyaluronic holds in moisture by forming a barrier on the surface of your skin that helps it hold in some of its natural moisture and protects it from the drying effects that environmental factors can cause.

Hyaluronic also stimulates collagen production which as we know is essential for skin elasticity. The other great thing about hyaluronic is that it binds with water and so will plump the skin leaving your complexion more youthful.

  1. Smoking

You may have heard the same old thing again and again, but it is true that smoking together with harming your whole body hugely damages your skin. And alas especially for women because we have finer and more delicate skin.

  1. Alcohol

Alcohol dehydrates the skin, makes it look dull and leads I’m afraid to premature aging. So try to consume in moderation.

  1. Sleep

Sleep is one of the most effective, natural and free anti-ageing remedies around!

We can even see the benefits ourselves in terms of how our skin looks first thing in the morning after a great night’s sleep. When you sleep your body is producing collagen, rebuilding and repairing not just your skin but many aspects of our health.

If you want to prevent wrinkles and fine lines, get your beauty sleep in and take naps whenever you feel the need.

  1. Stress

Effectively dealing with stress can make your skin more glowing and healthy looking.

Excessive stress can age your skin faster because of the hormone cortisol. When you get stressed, cortisol levels rise. It degrades collagen that is so vital for our skin’s elasticity to keep wrinkles at bay.

I know it’s easier said than done, but try to avoid getting stressed or succumb to a stressful attitude. Focus on the positive, the good things in life and be grateful for the blessings you have.

Now it’s over to you! Have you discovered any anti-ageing secrets? Please email me and share your thoughts. I’d love to know.

Lastly, I hope you’ve enjoyed this mini 3 part series on anti ageing. And remember, if you need some one-to-one help on your nutrition/fitness, you can always book in for a FREE B-Fit Session HERE.

Love Gaynor x

HOW TO EAT YOURSELF YOUNG [ANTI AGEING SERIES – PART 2]

Hope you enjoyed last week’s part 1 of my anti ageing series. Missed it? No problem. You can catch up here:

>>> HOW TO EXERCISE YOURSELF YOUNG <<<

This week we’re looking at how you can eat yourself young. Eating a well-balanced diet should be part and parcel of your daily lifestyle. If you’re eating well not only will it make you feel great but it’ll help your skin look healthier too.

Here’s 7 food and drinks that can help you turn back the clock.

AVOCADOS

Avocados are rich in monounsaturated fats which helps skin to retain it’s moisture. This, in turn, can help skin cells to more readily absorb vital nutrients. Other food sources rich in good fats include nuts, olive oil, and coconut oil.

SALMON

Oily fish such as salmon is an excellent source of omega three essential fatty acids which help to strengthen the skin cell walls. This, in turn, helps your skin retain more moisture and this is key to healthy skin. Oily fish is also known to help with inflammatory skin conditions and to calm them down. Other good food sources include seeds, eggs, and nuts.

POMEGRANATES

Pomegranates are rich in vitamin C which helps stimulate the production of collagen. Collagen is so important as it helps plump skin and makes it look firmer and smoother. Vitamins C is also an antioxidant which helps protect your skin against the harmful effects of UV damage. Other good food sources rich in vitamin c include oranges, grapefruits, and tomatoes.

SPINACH

Spinach is packed with phytonutrients that help protect your skin from sun damage. It’s also rich in lutein and vitamin A which have been proven to help boost skin elasticity.

GARLIC

Garlic is an antioxidant that boosts your immune system and also protects your skin from sun damage. It’s also an anti-inflammatory and so will help with skin conditions such as eczema and psoriasis.

GREEN TEA

Green tea is packed with polyphenols and catechins. Polyphenols are antioxidants that again help to protect your skin from the sun. Catechins also protect the skin from sun damage. Sun damage is the primary cause of wrinkles and crepey skin. Sun damage also causes hyperpigmentation, and brown skin marks all of which age the skin.

FILTERED WATER

Hydration is so important. The skin is about 70% water, so we need to keep our daily water intake high to maintain healthy skin. We also need water for metabolism, nutrient absorption, elimination and circulation and all these in turn impact on our skin. Drink half your body weight in ounces of filtered water daily. Hydrate your butt off and your skin will thank you for it. You can add lemon, ginger and infused herbs to spice it up. A great supplement I recommend for hydration is LIQUID CHLOROPHYLL. Just add a teaspoon to a glass of water or your water bottle.

Lastly, as a backup plan to the above, I’d highly recommend you take a high-quality daily multi-vitamin such SUPER SUPPLEMENTAL VITAMINS & MINERALS to boost your internal health.

Love Gaynor x

HOW TO EXERCISE YOURSELF YOUNG [ANTI AGEING SERIES PART 1]

Prevention is definitely better than cure when it comes to anti-ageing. To do this effectively, we need to address our health both internally and externally.

Numerically, we’re all ageing at the same rate which we can’t stop. Yet some people appear to defy the digits on their birth certificate. Why do some 50-year-olds look like 30-year-olds? It’s not all down to surgery, expensive potions, or faddy trends. Research is increasingly pointing towards lifestyle factors which can play a pivotal role in dictating the rate we age at namely exercise, nutrition and general self-care. Today I just want to focus on exercise.

It’s no secret that regular exercise delivers an array of benefits, from increasing strength to deterring disease and illness. But it also has another major benefit that’s often overlooked: a regular fitness regime can take years off your age biologically.

Here are six ways in which exercise has been proven to make you look and feel younger:

EXERCISE MAKES YOUR CELLS AGE SLOWER

Scientists have long known that telomeres affect the ageing process. These caps, found at the end of chromosomes, get shorter as we get older. New research has indicated that regular exercise can help to lengthen our telomeres, effectively slowing the ageing process.

EXERCISE IMPROVES YOUR SKIN

That glow you get after completing a workout? Turns out it has lasting benefits. Research has found that regular exercisers over the age of 40 are more likely to have the supple skin of people ten or even 20 years younger. Exercise also boosts collagen and helps reduce stress that can have a huge impact on our skin health. More on this in part 3 when we touch on stress.

EXERCISE BOOSTS YOUR METABOLISM

Alas, the female metabolism slows around the age of 35 onwards, making it easier for weight to accumulate. Try my 1-2-1 PERSONAL TRAINING or my SMALL GROUP PT SESSIONS to fight the flab and boost your metabolism.

EXERCISE IMPROVES YOUR CIRCULATION

Sweat your butt off and move your body at least three to five times per week. It gets your circulation going and helps rid your body of accumulated toxins which in turn clears the skin.

EXERCISE IMPROVES YOUR MEMORY

Do you ever get those senior moments when you forgot something?!!! It’s long been known that people who remain mentally alert are less susceptible to the effects of ageing. Well, it turns out that the key to keeping a healthy mind is keeping a healthy body. Regular aerobic exercise has been shown to increase the size of the hippocampus (part of our brain) boosting our memory, focus and cognitive skills.

EXERCISE DETERS BAD HABITS THAT SPEED UP AGEING

Fast food, cigarettes and excess alcohol all wreak havoc on the body. If you’re following a regular exercise regime, you’ll be far less tempted to indulge in these pitfalls that can ruin your health and speed up the ageing process.

We can’t choose our chronological age but we can do something about our biological age. It’s yours for the taking if you decide and take consistent action. The many benefits of exercise are simply too great to ignore.

That’s it for today. I’ll be back next week in your inbox with part 2 of my anti ageing series on how to eat yourself young. The final instalment will be on how to self-care yourself young.

Have a super week my friend.

Gaynor x

5 THINGS YOU CAN DO NOW TO LOSE FAT FOR SUMMER

Even though it’s mid April there’s still plenty of time to make dramatic changes to your diet and lifestyle for the good of your health and to get you on your way to achieving that summer body.

So, what can you do now to help ensure fat loss in time for Summer?

1. DRINK MORE WATER

With the temperatures rising, it is important to ensure you are well hydrated. You should be drinking a minimum of 2 litres of fresh drinking water per day for optimum health and wellbeing. Drinking water not only helps vital organs carry out their necessary functions but it flushes out toxins too. A lot of the time we have cravings and hunger pangs is actually because we are dehydrated. Drinking enough water each day will also stop you overeating.

2. GET PLENTY OF SLEEP

Yes, that’s right sleep. Sleeping and resting allows our bodies to repair and recover. When women don’t get enough sleep, the hormone cortisol causes us many pesky problems. Not enough sleep, coupled with stress, causes cortisol levels to rise. Cortisol is the ‘stress hormone’ and is secreted during the body’s ‘fight or flight’ response to stress. Higher levels of cortisol lead to increased abdominal fat which is associated with a variety of other health problems in the body. So, get the recommended eight hours of sleep, try not to stress and your cortisol levels will reduce.

3. START WEIGHT TRAINING

Don’t just rely on cardio to keep that body fat away. Participating in cardio based exercise burns fat for up to 12 hours afterwards. If you incorporate resistance training into your plan, your body burns fat for up to 72 hours afterwards as it works on repairing the muscles following training.

4. EAT A RAINBOW

All of my clients, whether one to one or part of my group personal training course benefit from my nutritional advice too. I have seven key principles which I get my clients to follow. One of the easiest to remember, which is why I’m sharing it here, is to ‘eat a rainbow’. I’m talking about a variety of different coloured fruits and vegetables (organic where possible). We are told to get our ‘five a day’ for essential health but why stop at five? In Japan, the recommended number of fresh fruit and vegetable portions is 17! Make sure you give your body essential vitamins, nutrients and micronutrients with a varied healthy diet.

5. TRY THE B-FIT B-FABULOUS 21 DAY WEIGHT LOSS PLAN

Just 21 days! That’s all you would need to give me in order to show you all the secrets to successful fat loss. My B-Fit B-Fabulous 21 Day Weight Loss Plan is a fat busting detox that GUARANTEES a 8-14lb weight loss or you drop a dress size in 21 days. But don’t let me tell you about it, see the results for yourself from my clients here …

Lorraine loses 13b with the B-Fit B-Fabulous 21 day Weight Loss Plan

Lesley drops from a size 16 got a 12 in 90 days!

Kristina keeps two stone off!

Karen rids her household of 35lb of excess weight

Jenny’s B-Fit B-Fabulous 21 Day Plan testimonial

So you see that summer body doesn’t have to feel and be so far away. Want to know more? Simply text or call me on 07748298728 for a free, no obligation, confidential chat about you and your goals.

Love Gaynor x

SICILIAN CHICKEN WITH BLOOD ORANGES

I’m so in love with blood oranges that I set out to find a dish that highlighted their deep citrus flavour and absolutely beautiful colouring.

Blood oranges are in season right now, and I’m a huge advocate of ideally using produce when it’s in season. If for any reason blood oranges are not available then this dish can be made with navel oranges.

This dish is perfect for a dinner party with friends and pairs really well with fresh steamed vegetables, rice and quinoa.

This recipe serves 3-4 people, is gluten and wheat free and only takes 20 mins to prep.

INGREDIENTS

  • 3 blood oranges
  • 1 tbsp coconut oil
  • 6-8 boneless, skinless chicken thighs
  • 1-2 whole cloves
  • 2 red onions, peeled and sliced
  • 2-3 garlic cloves, finely chopped
  • 1 tsp cumin seeds
  • 1 tsp chilli flakes
  • Seeds from 3 cardamom pods
  • Pinch grated nutmeg
  • 4 bay leaves
  • 1 sprig dried thyme
  • 40g green olives pitted
  • Pinch Himalayan salt
  • Ground black peppercorns to season
  • 300ml chicken stock for quick cook or 750ml chicken stock if slow cooking

INSTRUCTIONS

  • Start by grating the zest from half an orange and set aside
  • Juice two oranges (one that you’ve taken the zest from) and set aside
  • Slice the remaining orange (skin on) and set aside
  • If slow cooking, preheat the oven to 150C, 300F, gas mark 2
  • Melt the coconut oil in a deep pan, on a high heat
  • Add the cloves and chicken thighs and brown each side
  • Turn down the heat
  • Add the onion and sauté for 2-3 mins until golden
  • Add the garlic and cook for another minute
  • Add the cumin, chilli flakes, cardamom, orange (juice, zest and slices), nutmeg, bay leaves, thyme, olives, seasoning and stock
  • For a quick cook, place the lid on and cook for 15 mins on a medium heat then remove the lid and cook for a further 5-8 mins until the chicken is cooked through and the stock has reduced and thickened
  • For a slow cook, bring to the boil, cover and slow cook in a preheated oven for 2 ½ hrs
  • Serve with steamed veggies, brown rice or quinoa

BLOOD ORANGE MARGARITA

INGREDIENTS

  • 2 cups freshly squeezed blood orange (approx 8 oranges)
  • ¾ cup freshly squeeze lime juice (approx 6 limes)
  • 1¾ cups tequila
  • ¾ cups cointreau or triple sec
  • Slices of blood orange to garnish
  • Kosher salt for glass rim

INSTRUCTIONS

  • Mix orange/lime juice, tequila, cointreau or triple sec in a pitcher
  • Refrigerate for at least 30 mins until chilled
  • Wet the edge of your margarita glasses with a damp paper towel
  • Pour salt over a small plate until it covers the bottom
  • Lightly dip the glass with the wet rim into the salt
  • Rotate glass until you have a salted rim
  • Let salt set for about 5-10 mins
  • Fill glass with ice
  • Pour in margarita mix
  • Enjoy and let the party begin

10 TIPS FOR WEIGHT LOSS

It’s no surprise at all that one of the top new year resolutions is weight loss. Many people make a commitment to themselves to eat healthier, and move more.

Sadly though many fall off the wagon and revert to their old habits. One of the main reasons for this is many folks go to the extreme and have an all or nothing approach.

Why not swap this approach for these 10 simple, healthy tips that are balanced and moderated? That way your more likely to stay on track for the long haul.

  1. PORTION CONTROL

At mealtimes, try putting your food on a smaller plate. Studies show that we’ll finish off the plate in front of us whatever it’s size, and often then overeat.

  1. EAT SLOWLY

Slow down eating. Masticate your food properly, and try putting your knife and fork down between mouthfuls. This allows your stomach time to signal to your brain that you’re full so you don’t over eat.

  1. KEEP IT LEAN 

Cut back on your overall meat intake and opt for fish instead. When you do choose meat have leaner cuts. Ditch the heavy sauces and replace with lots of hearty vegetables.

  1. AVOID CRASH DIETS

Weight loss isn’t just about squeezing into your jeans or looking good in your bikini it’s also about being healthy for life. There are zero shortcuts to losing weight. As boring as it sounds a balanced diet and regular exercise will achieve far more than doing the latest craze.

If you’ve a tendancy to be drawn into faddy diets make sure you check out my blog here on CALORIE RESTRICTED DIETS – HEAVAN OR HAVOC.

  1. BUDDY UP 

Get a mate to lose weight with you. Having a buddy to motivate you will work wonders for you both. Also, remember my GROUP PERSONAL TRAINING.   If your interested, I cannot stress enough getting in touch with me on 07748 298728 as soon as possible. It’s very popular and always gets booked up.

  1. THE POWER OF MUSIC

Load up your playlist with upbeat music. Listening to your favourite tracks will help you push harder, and because you want to hear your entire playlist, you’ll feel more inclined to workout for longer!

  1. CUPBOARD CLEAROUT

Clear out your cupboards. Once you replace the junk food you’re used to indulging in, you’ll begin to make healthier choices going forwards.

  1. GET YOUR SNOOZIES

Sleep is utter bliss and great for your mind, body, and health.

People who get adequate sleep have been shown to lose more body fat than people who get less – so don’t neglect your Zzzzzz time. It’s key to weight loss as it regulates cortisol levels, which is responsible for fat storage, particularly around our tummies.

To learn a bit more about the importance of sleep for weight loss make sure you check out this great little article I wrote on HOW TO LOSE WEIGHT WITHOUT GETTING OUT OF BED.

  1. TAKE BABY STEPS 

Losing weight doesn’t mean cutting out life’s pleasures altogether. Simple swaps can make a huge difference.

Swap sugary drinks for healthy zero-calorie options and you’ll scarcely notice the difference. Instead of ice cream, have frozen dairy-free yoghurt for dessert instead.

When food tastes good you won’t even feel like you’re dieting. This will make a huge difference as we all want to enjoy our food and not feel deprived.

  1. STAY HYDRATED 

Drink water instead of your usual drink. Not only will this hydrate you adequately, but will make you feel fuller so you’re less likely to overeat.

I hope this blog has given you some useful tips and ideas.

Lastly …   If you need help lift up that phone. Call/text me on 07748298728 for a FREE confidential, no obligation chat.

Love Gaynor x

HOW TO SURVIVE THE PARTY SEASON

December is the height of the festive season. Our diaries are crammed with late night parties/dinners and early morning starts.

Most of us eat more than usual at Christmas. This, coupled with the fact that we also do little or no exercise, can cause potential weight gain.

An interesting little fact for you … but did you know the average weight gain over the festive period is 5 lbs?! Shocking huh?

Between this and the colder weather, it can leave you feeling a little worse for wear BUT this B-Fit survival guide will help you keep your sparkle and fabulousness!

  • Keep extra active before and during Christmas to burn off the extra eaten calories e.g. nice walks, bike rides, skip, dance, hula hoop, musical chairs etc
  • Never go to a party hungry, ideally eat before you go
  • Practice mindful, slow eating and believe me you’ll eat less
  • Avoid pastry/breaded canapes. Go raw, marinated and/or grilled
  • Drink as much water as alcohol, alternate between them
  • Master the art of making a drink last the evening. Also, you could offer to drive and stay off the alcohol altogether. Remember 1 bottle of wine = 9 donuts
  • Don’t buy unhealthy food to begin with
  • Play active family games like Twister, you’ll burn more kcals than sitting around munching
  • Keep starters healthy e.g. rolled smoked salmon with dill & lemon juice or my signature RYE BREAD CANAPES
  • Eat plenty of skinless turkey, its low in fat and protein rich
  • Fill up on vegetables preferably not drenched in fat
  • Have fewer roasties and replace with new potatoes
  • Opt for my healthy CRANBERRY SAUCE recipe instead of bread sauce
  • Choose brandy custard instead of brandy butter
  • Try my healthy CHRISTMAS GRAVY recipe
  • Lastly, hint to friends and family that you’d like to improve your health and fitness in 2018 and a B-Fit gift voucher would be perfect instead of perfume, slippers or chocolate! Simply put them in touch with me on 07748298728 and I’ll take care of it
  • In case you missed it, and for additional Christmas survival tips make sure you check out my blog BEAT THE CHRISTMAS BULGE

The bottom line is there’s lots you can do. It’s only 3 days after all.

Do not let it ruin a year’s worth of hard work.

Love Gaynor x

BEAT THE CHRISTMAS BULGE

The festive season is fast approaching and with it comes an onslaught of unhealthy rich foods, long sofa bound days, and sugar-filled treats.

All of this can really challenge our self-care. Many folks seem to mindlessly eat. They get so caught up in the hustle and bustle that they’ve no real clue of how much they ate, drank, what tasted yum and what didn’t.

So to help you stay ahead, and avoid having to loosen your belt a notch or two in the coming weeks, I’ve compiled these 10 easy bulge busting tips to keep you healthy over the Christmas period and beyond …

  1. Look After Your Liver

The liver is one of the most important organs in your body. It helps to get rid of toxins and where do toxins get stored? in fat. During Christmas, your liver gets bombarded with toxins from alcohol, sugar, additives and other nasties. A really simple way to give it some extra TLC is with this Liver Health Formula.

  1. Hydrate

Drink lots of pure filtered water. This is such an easy tip. It’s free, and it will help flush out those nasty toxins.

  1. Eat Your Greens

Pile on the plant-based foods. I’m sure you know that you should be eating a rainbow of vegetables. Fibrous vegetables will ensure that you get adequate nutrients, as well as reducing your bloat and keeping you fuller for longer. Also, make sure you top up and take your daily Pea Protein. It’s portable and all you need is water. Can’t get any simpler than that?!

  1. Use Smaller Crockery

Another sneaky way that junk food makes it’s way into our tummies is via oversized plates and glasses. It’s human nature just to fill it up. Choose smaller crockery and glasses to keep an eagle eye on your portions.

  1. Make Smart Food Choices

Choose fish, meats, salads, fresh fruit, and vegetables. Avoid the processed carbs such as bread, pasta, and pizza. They will make you feel sluggish and bloated.

  1. Research The Buffet Table

Walk around the buffet table to see what’s on offer. Get the lay of the land before you choose and commit. By doing this you’ll avoid piling excessive amounts of food onto your plate and/or making poor food choices. It might sound a little tree huggy but make-up your plate with ‘intention’ and ‘mindfulness’.

  1. Sit Away From The Food.

It’s not a good idea to be within arms reach of the buffet. You’re more likely to snack. Instead, go to the opposite end of the room. That way you’ll have to consciously make a trip back for more.

  1. Slow Down & Chew

Do you ever notice how people seem to mindlessly shovel their food down? Slow down and chew. Chewing allows you to really taste your food and digest it better. But also it gives your tummy time to signal to your brain that it’s full so your less likely to overeat. Pace yourself, and put your fork down between bites. Simple.

  1. Be Restaurant Savvy

Do some prior research. Look at the menu online and pick out the foods that will keep you on track. Also don’t be afraid to ask for what you want. Afterall, it’s your meal. Swap chips for sweet potatoes. Ask for a side salad or steamed vegetables, and avoid the bread basket. If you get offered just say no. It’s a lot easier to avoid temptation when it’s not on the table.

  1. Make A Plate Up, Don’t Pick

I know you’re probably keen to sample everything, and there’s nothing wrong with that but if you choose food straight from the serving dish to your mouth with no plate it’s a lot harder to keep track of your intake. Agreed? so plate up, sit down and enjoy.

Using the tips above will give you a great head start. Now I’d love to hear from you. Have these tips helped? Anything you’d like to add? And which ones are you going to try?

Remember “incite without action is worthless” so take away these nuggets and act on them at your next soiree.

Love Gaynor x

7 WAYS TO BREAK THROUGH A FAT LOSS PLATEAU

Have you ever experienced a time when you’ve steadily been losing weight/inches and then it just comes to a stand still?! If this rings a bell then maybe it’s time to re-evaluate. These 7 tactics are a good starting point to help you break through the plateau.

Keep An “Honest” Food Diary

This is a proven technique for weight loss. When an “honest” food diary is kept it forces you to keep an accurate account of what food you eat including portion sizes and all the other little indulgences you have here and there that could very well be sabotaging your weight loss efforts.

Get More Sleep

There’s clear scientific links between sleep deprivation and weight gain. It messes up your hormones resulting in an increased appetite, cravings, poor workouts and a decrease in overall energy expenditure. So make sure you get your Zzzzz

Eat More Frequently

And no that was not a typo! Though counterintuitive, increasing the frequency of meals can kickstart weight loss. Skipping meals can lower your metabolism and cause your body to hold onto calories by storing them as fat. Whereas, eating small, but frequent healthy meals throughout the day keeps your metabolism firing. Your blood sugar levels will also be more stable and so you’re less likely to raid the pantry cupboards.

Change Your Workout Routine

If long bouts of steady state cardio and/or doing the same old routine aren’t producing the goods then it’s time for a change as your body isn’t responding. High-intensity interval training (HIIT), is a form of cardio that involves alternating sets of intense exertion with brief recovery and has been shown to burn more fat in a fraction of the time than traditional cardio. The whole idea is to shock and re-boot your system to get it losing weight again.

Increase Protein Intake

Consuming protein has been shown to lead to more fat loss. Healthy protein sources combined with resistance training significantly improves overall body composition.

De-Stress

Stress increases the body’s production of the hormone cortisol, which has been linked to both weight gain and increased appetite. Other side effects of too much stress include poor sleep and digestive problems, both of which will derail your body’s ability to burn fat.

Timeout

If you’re doing everything correctly, and have been doing it for a long time and you’re not losing any weight despite all your hard efforts there’s a possibility your body has shutdown. If you’ve over dieted/over trained your body will be tired, stressed and will fight back. Timeout could be exactly what’s needed to re-set your system.