Despite what marketers and fad diet promoters may tell you, losing weight isn't an easy task and does involve change in order to see a change. If it were so simple we wouldn't be sucking in our muffin tops or sliding on our body shapers while zipping up our pencil skirts and buttoning up our blazers. But there are various bite sized strategies that you can implement on a day to day basis to help you chip away at those extra kilos making your weight loss journey easier and getting you through the festive season. Weight loss comes down to the fundamental principle of calories in VS calories out, so instead of cutting and eliminating food and food groups make small changes to burn more calories and consume fewer of them - without your stomach or taste buds noticing!
1. Park with distance: Park your car further away from the train station, shopping center or work. You burn from 25-58 calories per 5 minutes of walking so if you’re consciously walking extra throughout the day you’re burning a decent amount of extra calories!
2. Don’t say no to a Friday night boogie: 45 minutes of dancing burns roughly 284 calories, rethink turning down a night out and time on the dance floor!
3. Cut the ‘clean treats’: Raw treats marketed as ‘clean treats’ may sell you on their claims of having no sugar, no gluten, no dairy etc.. However, they can’t vouch for not having any calories. Many people finish off their lunch with a ‘clean treat’ unbeknownst that it can contain between 200-600 calories per serve due to the calorie dense ingredients. Your favourite chocolate bar may be less calories than the raw slice you have daily. E.g a raw vegan Mars Bar slice is 400 calories where as a Mars Bar is 244. Remember: Calories in VS Calories out!
4. Soft drink right: A simple switch from Coke to Diet Coke can save you between 150-300 calories per serve!
5. Weigh up your morning coffee: Some coffees such as full cream lattes and cappuccinos can be the equivalent in calorie content as a full meal. Remember you don’t need to discriminate against foods/food groups and beverages but just understand that your entire daily intake will determine whether you’re in a calorie deficit (fat loss) or surplus (fat gain) so you may have to make some sacrifices. A morning coffee such as a Gloria Jean's Caramel Latte for example is 280 while a Mocha is 233. If you can’t justify replacing a full meal with a coffee but still want a caffeine hit try a black coffee with equal and a dash of skim at only about 20 calories.
6. Rethink happy hour: 1 Glass of wine has 125-150 calories, if you cut down your 4 by 2 or not have your standard few glasses a night you can save yourself a full meals worth of calories.
7. Modify your lunch: Many ‘clean eaters’ tend to make the simple mistake of making a big salad loaded with superfoods which are extremely calorie dense. Half an avocado is 125, a cup of brown rice is 230 calories, 1 individual nut is around 7-10 calories, 2 teaspoons of chia seeds are 120 calories, Oil dressings and Coconut Oil is around 120 calories per tablespoon.. Is your ‘super healthy lunch’ super high in calories?
8. Get cleaning: If you’ve been putting off cleaning the house then it may be more enticing to begin your spring clean knowing that you can burn between 150-400 calories per hour cleaning the house.
9. Ask for dry grilled: When dining out ask for no oil or dry grilled meats without sauce, this can save you between 150-300 calories.
10. Switch up your alcoholic beverage: Some alcoholic beverages like cocktails which are mixed with calorie dense ingredients like juices and creams can contain up to 500 calories. Swapping for a vodka diet soda drink or 1 glass of wine can save you a few hundred calories which can be better spent of more filling and satisfying choices!
11. Get moving at home: Home workouts like bodyweight circuits can be great ad break filler and burn a few hundred calories in just 10-20 minutes. Try this combo:
25x Star Jumps
20x Bicycle Crunches
20x Walking Lunges
15x Push Ups.
Repeat for 4 rounds!
12. Slim down your sandwich: Sandwiches are a great lunch to whip up conveniently in the morning but if you’re not cautious they can be extremely calorie dense. Swap your foccacia bread for a standard white or wholemeal bread, full fat egg mayonnaise to fat free mayo, full fat double cheese to one slice of light cheese, full fat salami or deli meat to fat free/reduced fat meat, butter to light cream cheese or reduced fat margarine.
13. Skinny chef: By switching up your cooking methods to lower calorie alternatives such as air fryers, non stick pans, BBQs and George Foreman grills you can save 150-300 on oil and butter.
14. Scale it up: Some people tend to have major portion distortion, whip out the scales to save you a few hundred calories in portion size alone before you get a jist of how much is reasonable for your intake when you plate up. This will also allow you to be conscious of which foods more bulk for the bite.
15. Start your day right: Some yogurt and muesli breakfast bowls can be extremely calorie dense if you’re not cautious. For example, a cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120.
16. Grab a handful: If you’re eating packaged snacks like crackers or chips don’t eat from the box or packet, you can blink and the 3-5 contained servings could be gone costing you an extra 400-600 calories as opposed to the 1 individual serve.
17. Eat before you go: Eating dinner prior to heading out for drinks can save you opting for the take away choice made under the influence of alcohol. Eating a meat and veggie dinner at home at 300 calories will save you from the 700 calorie Maccas feed.
18. Keep hydrated: It’s common to confuse thirst with hunger, so make sure you stay hydrated during the day. If you think you may not actually be hungry, drink a glass of water first and wait a few minutes. Often, the water will hit the spot if you're just thirsty, but hunger will intensify the longer you wait. Either way, studies have shown that drinking water before you eat a meal may also help you eat less overall.
19. Don’t eat it, don’t buy it: Watch the snacks you buy, if you’re someone that consumes a few hundred calories over your goal intake a day through a little evening relapse with the biscuit packet don’t stock up on these items in the difficult phases of your fat loss journey. While it’s best not to deprive yourself try and opt for individually packaged items saving you going back to the opened packet for more.
20. Be prepared: By preparing your own food you are accountable for not only what you’re eating but also for the way it’s been cooked and knowing the calorie content. Be prepared and avoid eating on the go to save you from spilling over your calories with a take away coffee and bagel on the run in the morning.
Ditch the necessity of trying to turn your life upside down for results and inducing sufffering by committing to a strict diet that doesn’t reflect your lifestyle or preferences. At the end of the day achieving fat loss comes down to eating in a calorie deficit in that you’re consuming less energy than you’re burning. This can be done using a range of foods which meet your protein, carbohydrate and fat requirements and making a few daily changes to increase your energy expenditure without slogging it out in the gym. Instead of over committing to a drastic crash diet take baby steps and make small changes that will not hinder your lifestyle and deter you from adhering.
If you’re unsure of what intake you should be adhering to daily and are sick and tired of the same old vicious yo-yo diet cycle and not seeing results seek professional assistance in our body transformation services. We can customise a nutrition plan that meets your body’s needs or provide you with strategised macronutrients for your goals in which you can independently make your own food choices to meet the requirements for your goal. Email firstname.lastname@example.org.