HEALTHY WEIGHT WEEK TIPS
BY TANYA POPPETT, ACHIEVING_BALANCE
EFFICIENCY IS KEY
If there is one thing I believe in it’s “quality over quantity” - particularly when it comes to training. There is no need to spend hours of your day working out. Thirty minutes maximum is all you need if you’re not afraid of a little intensity.
High Intensity Interval Training, Strength Circuits and Speed Based Cardio Workouts are my favourite ways to train. I love this type of training because it is a quick and effective way to boost your metabolism and condition your muscles without placing too much stress on your body.
This type of training works at such an intensity level that it sends your metabolism into overdrive due to an increased demand for oxygen consumption and energy in your muscular cells. So much so, you are still burning fat up to 48 hours after your workout! Pretty neat huh?
Train hard and train smart.
Interested in a new training technique, recipe or superfood? Give it a try. Trying new things will not only help keep you interested but it will also keep your body guessing.
Variety is important in a fitness program because it allows you to challenge your body on a consistent basis and overcome the potential to “plateau”. A plateau happens when the body has become accustomed or used to doing the same repeated exercises over and over again. Spicing up your training regime or increasing your intensity will place new demands on the body, engage new muscles and in effect increase your metabolism.
The same goes for food. If you are eating the same foods at the same time every day, your body will learn a pattern. As a result, your metabolism will adapt by storing the consumed energy and fat, and only burn the minimum it needs. Try to keep your metabolism on its toes!
LOSE THE GUILT
I find guilt to be one of the most detrimental things to a person’s health. If you don’t workout or eat as healthy as you would have liked it is definitely not worth beating yourself up over; this can have far worse consequences to both your physical and emotional health.
Focus on what you have done so far in the week and what you plan to do for the rest of the week. Also if you do make the decision to have a treat or skip a workout then back yourself; you made the decision for a reason, now move forward.
Remember health and fitness is lifelong and it won’t last if you let it take over your life and control your happiness.
GET YOUR FRIENDS AND FAMILY INVOLVED
It is much easier to stick to your guns and make positive lifestyle changes if you have the support of those around you. Let’s face it, workouts are much more enjoyable if you have someone to motivate you and what’s the fun of making that raw strawberry cheesecake if you have no one to share it with?
Try to get your friends and loved ones interested in your healthy lifestyle by getting them involved and making it fun.
Here are a few suggested ways you can make healthy living more social:
- set a day where you can workout with family or friends
- organise a walk/coffee date
- attend a healthy cooking class together
- bring healthy alternatives to parties or social events
- call a friend on days when you don’t feel motivated.
MAKE THE MOST OUT OF EVERY MEAL
For some of us eating the perfect, nutritious, organic, home cooked meals every day just isn’t possible. Unfortunately factors such as time, cost and accessibility can play a big part in what we eat.
What I have found works for me is investing the bulk of my food budget in the specialty foods I buy for a certain reason (such as a good quality protein powder, coconut oil, maca powder and cacao) and keeping the rest basic. Choose cheaper healthy options like brown rice, brown bread, wholemeal pasta, seasonal fruits and vegetables, canned tuna and legumes, eggs, nuts and buy lean meat in bulk.
Another strategy I take is to try to eat as many nutrients in the day as I can and aim to make the most out of every meal.
An example of this may be adding spinach to a smoothie, working vegetables into each of your meals, using avocado instead of butter or sneaking in some protein by adding quinoa, nuts and chickpeas.
Aim to choose foods based on the nutrients they provide your body rather than what is low fat or low calorie.
DON'T DO YOUR GROCERY SHOPPING WHEN YOU'RE HUNGRY
We're all guilty of it. You did the weekly grocery shop just before dinner and you came home with more junk food and snacks than dinner and lunch products.
The best tip is to shop when you are satisfied and only go down the aisles you need to. And unfortunately yes, that means avoiding the chip and biscuit aisle. Don’t put yourself through that torture.
Even small things such as picking the checkout line that doesn't have a lolly or soft drink display can help you shop smart.
If you buy junk, you're going to eat junk.