1. Start resistance training
Resistance training involves lifting weights, other forms of resistance training can be body weight training and using resistance bands, but today our primary focus is going to be on lifting weight.
Now there’s a very good reason why I have started off by mentioning about lifting weights and that is because most women think they will end up bulking up if they lift weights. This couldn’t be more far from the truth, women for a start do not produce enough testosterone to support a substantial amount of muscle growth. Another reason is, to gain muscle mass you need to be in a caloric surplus, meaning that you need to be consuming more than maintenance level, getting the right amounts of carbohydrates, fats and protein in every day.
Here are a few benefits to lifting weights i will list below.
- Weight training has been shown to help improve bone density and reduce the chances of osteoporosis. When we hit age 35 bone density has been shown in studies to decrease and by throwing in some weight training we can reduce the chances of inheriting osteoporosis.
- In one study 78 women with metabolic syndrome participating in a strength program and reduced visceral fat. Visceral fat is fat surrounding organs in the belly, this can be danger to our health increasing our risk to life threatening diseases.
- Another study showed that a 12 week training plan involving both strength and aerobic exercise was more effective at dropping body fat than aerobic exercise on its own.
2. Get more sleep
- Go to be a bit earlier and aim to get around 7 hours sleep a night.
- In one study 245 women entered a six month weight loss program and by having a better quality sleep of around 7 hours a night increased the likelihood of successful weight loss by 33%.
- Lack of sleep may play a role in altering our hunger hormones by increasing appetite and increasing the risk of obesity.
- Stick to a regular sleep pattern, if you’re someone who relies on having caffeine drinks throughout the day, make a switch to drinking water.
- 2 hours before bed minimize the the use of electrical devices as the blue light signals to our brain a false sun light waking the body up and this can disturb our sleep, what i have set on my phone is a blue light filter that automatically switches on every evening from sunset to sunrise (most up to date devices have this feature installed on them, alternatively you can get blue light glasses).
3. Plan your meals ahead
Unfortunately the old saying you are what you eat is so true.
Most people fail on this part of any weight loss plan, plenty of times iv’e had over the years clients asking me for a diet plan and I have always said no to this for the simple reason that diet plans do not work!
The thing we need to do is learn what are good food choices and how to portion control, no need to calorie count if our main goal is weight loss. Iv’e used this tip for many years with my clients and its never failed.
the number 1 tip i will say is never do a food shop when you’re hungry and don’t wait to make your a meal when you’re hungry because that is when we make poor food choices.
So planning your meals, if you fail to prep you’re preparing to fail!
Lets look at a really basic template of what a meal plan might look like.
- Wake up: Have a glass of water.
- 7am Breakfast: A handful of oats with milk and blueberries.
- 10am Snack: A small handful of raw nuts.
- 1pm Lunch: Mediterranean chicken wrap with a side salad.
- 4pm Snack: Low fat Greek yogurt with low sugar granola and crushed raw nuts
- 5.30pm: Gym
- 7.30pm Dinner: A handful of rice, a piece of salmon and half a plate of mixed vegetables.
- With each meal and snack drink a glass of water.
Start implementing some of theses strategies into your weight loss journey and I promise you, you will start seeing some results!