Category Archives: Weight Loss

10 FOODS THAT ELIMINATE CONSTIPATION & GAS

The gut is probably one of the most exciting topics in health right now. We’re seeing so many breakthroughs in our understanding of how the gut works, why it’s important and what it means for our health. It’s fascinating!

The trillions of microbes in your gut are not only essential to how you digest food, they also provide enzymes, vitamins and control the calories you absorb, linking the health of the gut directly to weight issues.

Whether you want to lose weight or not, or whether you’re one of the 1 in 4 people who struggle with a digestive issue, you can benefit from improving your gut health.

Good gut health has a huge impact on your digestion, physical comfort, energy levels, immunity, mental health and your risk of disease.

So, what can you do now to start improving your gut health? Lots! What you eat and how you support your microbiome with certain foods and supplements will have a massive effect.

So to help you get started I thought I’d share 10 gut-friendly foods that will ease bloating, constipation, gas and other embarrassing digestive issues. Next time you’re out shopping be sure to pop these in your shopping basket.

CHAMOMILE & MINT TEA

Sip a cup of these herbal teas before bed, and you should easily drift off to nodland with a happy tummy.

BOK CHOY & FENNEL

Bok choy, unlike certain other cabbages, won’t make you feel uncomfortably full as it’s classified as a low FODMAP food. This stands for “fermentable oligosaccharides, disaccharides-, monosaccharides and polyols” and foods which are low on this shouldn’t make you feel bloated. Fennel is also a low FODMAP food.

STRAWBERRIES & RASPBERRIES

Strawberries and raspberries are also low FODMAP, and will not make your stomach feel like a balloon

GINGER

This root has a reputation for being able to reduce nausea and vomiting. It also appears to calm the digestive tract allowing food to move through with ease without cramping and getting backed up.

YOGURT & FERMENTED FOODS

Yogurt is a well-known source of probiotics, the friendly live bacteria that help maintain a healthy gut. Fermented foods such as sauerkraut, pickles, kefir, and kimchi also help displace bad bacteria.

OATS

Studies have shown that oats have prebiotic properties i.e. they feed the beneficial micro organisms in the digestive tract so increasing the growth of good bacteria.

7 TIPS TO BEAT THE BLOAT

Feeling bloated? Jeans a little too snug? Experiencing embarrassing gas?

If this all sounds familiar, do not be disheartened. Read my 7 easy tips that will help give you a happier (and flatter) tummy and does not involve nasty, expensive medication or making drastic dietary changes …

  1. Stop Feeding The Bloat

Remove fibre from your diet for the next two weeks. Whilst this seems counter-intuitive, your high fibre diet may be feeding the pathogenic bacteria that is causing your bloating.

When you do re-introduce fibre do it slowly. The best sources are found in plant-based foods such as vegetables and nuts.

Also, make sure you are properly hydrated by drinking plenty of water. This is key to regular flowing bowel movements.

Lastly, refined sugary foods such as cakes, sweets and all the white stuff  (i.e. pasta, bread and noodles) are a big no-no. They also can feed the less friendly bugs in our gut, causing them to over proliferate. So keep these foods to a minimum.

  1. Start Replacing Digestive Enzymes

We want to promote the growth of good bacteria and natural enzymes. One of the best kept secrets of Asian culture is fermented foods. They regularly consume fermented foods such as Kefir, Sauerkraut, and Kimchee. They’re packed full of good bacteria and digestive enzymes.

However, sourcing these ingredients and knowing how to prepare them isn’t exactly easy is it?! That’s where PROACTAZYME saves the day because it contains all the enzymes you need.

Remember … you are not what you eat but what you digest and absorb. You could have the most perfect diet but if you don’t digest effectively, food will be pushed through the gut undigested, where it will sit and rot, creating gas, toxins and bloating.

  1. Chew Your Food

I know it’s an obvious one, but if most of us were to time how long we take to eat our meals, we’d be shocked. It’s very important to take at least 20–30 minutes to eat any meal and to chew your food thoroughly rather than just knock it back. A simple little tip is to set your knife and fork down between mouthfuls.

If we take in food that is only partially chewed, the stomach and lower intestine have to work that much harder to break it down.

So embrace slowing down, and savouring your food.

  1. Introduce Soothing Foods & Drinks

Food and drinks that have a calming effect on digestion may also help with bloating. For example … lemon in hot water, fresh mint, ginger, turmeric, fennel, and ALOE VERA. Also adding PEPPERMINT OIL to a cold or warm drink does wonders for your tummy.

  1. Reduce Stress

The brain bowel connection is powerful. We’ve all had that feeling of feeling sick in our gut when faced with a stressful situation, consequently causing our appetite to disappear. This is because the digestive system is re routing blood to our muscles in readiness to run away from a perceived danger. This is called the fight or flight response. In today’s stressful, busy lives, the problem is we are activating this response all the time whether a meeting with our boss or someone pushing in front of us in the queue. The issue is, our bodies can’t differentiate between a real life threatening situation and one that is just a little stressful. So the same response is generated and can have a pretty huge effect on our digestive processes.

I know it’s easier said than done but try your best to chill. Eat when you’re not engaged in stressful activities. Get away from your desk for lunch, and turn off your phone and the news while eating!

  1. Sleep More

Lack of sleep is closely linked to stress. It heightens the production of cortisol, the same chemical produced during fight or flight.

Eating just before bed can mean you are sleeping on a full stomach, and your body does very little digestion during the dark hours. So get your last meal in at least 2 hours before bed to allow for proper digestion.

  1. Supplement

Incorporating a greens supplement like LIQUID CHLOROPHYLL will accelerate banishing bloating.

Studies have shown that non-drug supplements like greens have the power to deflate that bloating feeling three times as fast as drugs.

I hope this post helps. Give them a try and let me know how you get on. Got any juicy tips you’d like to share? As always, I’d love to hear from you.

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

THIS DRINK WILL DETOX YOUR KIDNEYS & BODY FAST

Over the last few years, I’ve written about the benefits of detoxing quite a few times and highlighting common health challenges that a detox can remedy. To summarise these are:

• Tiredness
• Bloating
• Insomnia
• Stress
• Depression
• Mental fog
• Moodiness
• Cravings
• Fluid retention
• Bad breath
• Gall bladder issues
• Bad skin
• Weight loss resistance
• Indigestion
• Body odour

Some folks are skeptical and question can a detox really solve all these issues? I get it but equally, if you step back it’s not surprising if you take into consideration the number of toxins we’re exposed to on a daily basis in food, water, cleaning products, toiletries etc it’s not uncommon for the average human to be exposed to millions of toxins each and every day. All these toxins interfere with our body and hormones. Then people try to medicate and this adds even more toxins and throws the body even more out of sync. Instead, let’s get back to nature as medicine.

Here’s a simple, fast and delicious detox drink to try. Make sure you use organic ingredients to minimise adding more toxins and chemicals into the body.

INGREDIENTS

• 2 lemons
• ¼ cucumber
• 1 ½ apples
• 2 kale leaves
• 2 celery stalks
• 2 spinach leaves

INSTRUCTIONS

• Place ingredients in juicer/food processor
• Blend until smooth

Let’s do a quick rundown of each of the ingredients and their detoxifying benefits.

LEMONS

Lemons contain citric acid, which aids in the production of digestive juices. It can encourage daily bowel movements, which work to cleanse the colon of any toxins acquired through food. Lemon juice has also been shown to help prevent kidney stones and ensure kidney health due to the high content of natural citrate.

CUCUMBER

Cucumbers work to prevent water retention, which is the excessive build-up of fluid in the circulatory system. This is due to a few compounds cucumbers are rich in including potassium, vitamin C, and folic acid.

APPLES

Apples have been a major part of detox diets for years. Apples contain pectin, a fiber that prevents the build-up of plaque in blood vessels. The cellulose in apples helps the digestive system move waste quickly through the intestinal tract. Apples are also rich in calcium, iron, phosphorus, and potassium, all of which add to its detoxifying abilities.

KALE

Kale contains over 45 different flavonoids that provide antioxidant and anti-inflammatory properties.

CELERY

Celery alkalises the body and balance its pH. It also hydrates and replaces electrolytes. Celery encourages bowel movements and reduces the risk of harmful calcification in the kidneys.

SPINACH

Glutathione is one of my fav antioxidants. In fact, it’s referred to as the ‘mother of all antioxidants’ due to its potent health benefits. Toxins, poor diet, pollution, and stress can all reduce your body’s natural supply of glutathione. But spinach is loaded with the stuff!
If there’s one take away from all this, its that there’s so much in nature that can significantly improve our health.

In my B-FIT B-FABULOUS 21 DAY PLAN, this is exactly the sort of stuff I help you with. And you don’t just lose nasty toxins but fat too. Make sure you check it out!

Gaynor x

MY TOP 3 BODYWEIGHT EXERCISES THAT BURN FAT FAST

As you know I’m a big fan of bodyweight (BW) training. It’s been around longer than anything else! Training without equipment, or with limited availability of it, has been used as a way of building the bodies of soldiers for decades. And for ladies like us who lead busy lives running homes, working and managing kids it’s a perfect solution.

I like bodyweight training for a multitude of reasons:

  • Inexpensive
  • No equipment needed
  • Done anywhere at anytime
  • You can set yourself clear, simple and self-motivating challenges
  • Builds muscle, burns fat, and improves overall fitness

With that in mind, here’s my top 3 favourite bodyweight exercises:

Bulgarian Split Squats

Please don’t ask me why it’s called this. I really don’t know. All I know is everytime I get my clients to do a bulgarian split squat they say something along the lines of ‘oh no not that one-legged squat’. It’s a great exercise and after doing this enough times you’ll have ‘glutes that salute’ that resemble a peach!

So why else does the good old bulgarian split squat make my list? Well, it requires more balance which means it engages more muscles. If you engage more muscles you burn more calories. And because you’ve worked 2 legs you’ve increased your overall workload. Which means again more calories burned not to mention the knock-on effects on improved endurance.

Push-Up

Push-ups are a classic exercise that has been around a long time. They’re easy to learn, easy to do, and easy to incorporate. They don’t necessarily need to be just standard push-ups but with a little creation and forward planning, there’s a ton of variations. As well as primarily working your chest, they also fire up and tax your core and triceps. So goodbye bingo wings!

Jump Lunge

Lunges are one of my favourite lower body exercises. Although the legs are the prime movers this exercise is a dynamic movement and so involves your entire body and particularly your core.

When you then introduce the ‘jump’ element to the lunge the core is even more engaged due to the explosive nature. Also, you expend more energy, raise your heart rate and so your metabolism — a great recipe for fat loss. It’s a good bang for your buck as the saying goes. There’s also a plyometric nature to a jump lunge. Although this feels horrendous at the time (been there!) it improves the speed and efficiency of muscular contractions.

So what’s your top 3 bodyweight exercises? Do let me know.

Gaynor x

THE BENEFITS OF GROUP EXERCISE

Small group PT courses are more than loud banging music, fast movements, and shouts of encouragement. These one hour blocks of time offer fun social opportunities, a ton of health benefits, motivation and accountability.

I’ve been running my SMALL GROUP PT COURSE for years and it’s super popular and here’s some of the reasons why:

Social Atmosphere

Attending a small group PT course gets you up off the couch and out to meet local people and make new friends. You’re likely to have more fun exercising in a group than training on your own. Small fitness groups are a wonderful place to meet people who have similar lifestyle goals and needs.

Motivation Boost

Participating in a small fitness group challenges you to work out beyond your perceived limitations. It’s psychological because you tend to want to push hard for the trainer and to keep up with your fellow classmates. Also, the trainer observes your body for signs of fatigue and will motivate and push you to your limits.

Health Benefits

Group exercise comes in a variety of workout styles and formats.

In my SMALL GROUP PT COURSE there’s only 6-8 people and we focus on 6 progressive fat burning sessions (1 per week for 6 weeks) to help you lose weight, tone up, improve your health and fitness and feel fabulous.

But …

It’s so much more than just a course because it includes my proven B-Fit 7 step plan, weight loss and lifestyle advice, nutrition tips on how to eat healthily for life without counting calories, and your own programme designed to do at home.

The other benefit of a group environment especially if you’re a newbie and not sure on good exercise form is that the trainer will spot-check you, correcting your positioning if necessary.

Accountability

A group exercise setting helps keep you accountable and disciplined. When the trainer and other participants ask why you were absent, they generally are concerned for your well-being, and you’ll not want to have an answer like “I sat on the couch” LOL

If you’re required to prepay, your accountability and commitment to attend also increases. That’s exactly why my SMALL GROUP PT COURSE is paid in one go to ensure you’ve got skin in the game and remain committed. It’s tough love but I need you to have both feet in and go for it.

Variety

Doing the same old routine over and over can feel dull and mundane after a while. But small fitness groups tend to emphasize variety to keep it fun and fresh whilst getting you fit and in great shape.

Workout Buddies

One thing I love about small group exercise is the community environment. When working out in a group you’ve other people doing the same workout as you. If you continue going to the same group you’ll probably start to become friends with many of these people. They then become your support system, and the people you can lean on when you’re in a fitness rut.

Price

Lastly, there’s no doubt that if you want very specific results and guidance through your fitness journey 1-2-1 PERSONAL TRAINING is the way to go. But for some folks, personal training isn’t an option due to price. That’s exactly why I developed my SMALL GROUP PT COURSE as an affordable alternative yet no compromise on quality and results.

Overall group fitness has many advantages. It can be a great option for someone who needs a support system, someone on a budget, or someone new to fitness.

Gaynor x

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

ARE YOU GUILTY OF SETTING UNATTAINABLE GOALS?

Over the years I’ve met many people who’ve come to the conclusion that their goals are simply not attainable.

That they can’t lose weight. That they can’t run a 10k. That they can’t wear a short skirt. That they can’t wear a bikini. The list goes on and on …

They basically want to give up. And to be fair it’s totally understandable. I mean who wants to keep falling short? It makes you feel pretty crap right!

It’s at this point that people start re-thinking their goals, when, more often than not, that’s really premature.

For me, the first step when you’re about to give up on your goals is not to adjust the goals but to readjust the action steps you’re taking towards them.

It kinda goes back to that old Henry Ford saying, ‘if you do what you always did you’ll get what you always got.’

Take weight loss as an example.

What most people do, and the reason they continuously get disappointed with their results is they diet. They cut calories. They try and trick the body.

Take it from me you can’t trick the body. That’s not how it works. You have to WORK WITH THE BODY in harmony.

If you’re struggling to reach your goals, look at your action steps.  Are you doing the same as you always did and expecting a different result?

If so, then RE-ADJUST.

If you need guidance on this then pick up the phone for a FREE 1-2-1 consultation. Either email GAYNOR@B-FIT.UK.COM or text/call on 07748298728 to book.

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.