I gained weight over the festive period, and I’m just wondering if I have left it too late to lose the weight I gained before Summer arrives?
Charlie Answers:
The good news is that it’s definitely not too late to make significant changes to your body before you’re required to be bikini ready. Here’s how:
NUTRITION
• Count your calories: Calorie counting has received bad press in recent years but, calories are simply units of energy. Knowing how many units you need for weight loss, will help you hit your target quicker. Work out your Basal Metabolic Rate (BMR) and do not eat less than that number of calories, or your body will store fat rather than losing it.
• Go gluten free: Gluten, for most people, initiates an inflammatory response in the body, (whether you’re aware of the symptoms or not). You can’t avoid ‘most’ gluten – It’s all or nothing. Even small traces of gluten remain in your body long after consumption.
• Increase your WATER intake: Everyone knows how important adequate hydration is! Drink 0.033 x your bodyweight in kilos, daily.
• Eat fat: Clean, dietary fat is really good for you, and will prevent your body craving naughty fats found in cakes and sweets. Chose coconut oil, avocados and nuts but, remember to include them all in your calorie count.
EXERCISE
• Workout wisely: For optimum weight loss, concentrate on short sessions of high intensity exercise and long sessions at a low intensity. Avoid medium intensity (such as jogging), as this has been proven to be the least effective for speedy weight loss.
• Lift weights: Build lean muscle mass and you’ll burn through your calories quicker. Your BMR will increase, too, meaning you can eventually eat more without gaining weight – bonus!
LIFESTYLE
• Stay sober: Not only is alcohol a drain on your calorie count, its consumption actually inhibits your body’s ability to burn fat. In real terms, this means you could be undoing all your hard work with even relatively small quantities of alcohol.
• Sleep: Insufficient sleep will increase your stress hormone (cortisol) levels, which in turn promotes fat storage.
• Love yourself: Believe in yourself, be proud of small changes you make, and know that you’re good enough just the way you are. Having a positive self-belief can make the difference between success and failure. ν
Send your questions to
info@hvholistichealth.com or
Instagram: @hvholistic
Charlie Anderson
Head Health & Wellness Practitioner
HV Holistic Health & Corrective Training
Tel: +973 1777 554