January, Monday, the day after a difficult hangover… a diet and lifestyle overhaul is easier than it sounds. A radical detox or crazy juice cleanse is not a long-term solution to losing weight and feeling happier and healthier. Long-term gains coincide with conscious decisions about food, drink and exercise. Introduce superfoods, increase weights and up the amount of exercise you’re undertaking at a realistic pace.
Trend: Cleanse
Solution: Losing weight on a three-day juice cleanse won’t last.
A manageable method is to make small changes for long-term gains. Add more fruit, vegetables, wholegrains, nuts, seeds, pulses and lean proteins into your diet and limit added sugars and processed foods. Exercise and a balanced diet go hand-in-hand with weight loss and improved fitness levels.
Trend: Run a marathon
Solution: Set smaller milestones to reach in the run up to bigger goals for added motivation.
Aim high, but mix up your training and exercise routine and make time for stretching and walking from A to B where possible. Consider meditation for mindfulness which can improve sleep patterns, giving you more energy for exercise. Try a fitness app to track your progress or work out with a friend to make it more fun.
Trend: Cut carbs
Solution: Eat complex carbs
Understanding which carbs have nutritional value and which don’t, is the gateway to successfully including carbs in your diet. Sugar, for example, is a ‘bad’ carbohydrate. Complex carbohydrates such as wholegrains or vegetables, are good. Complex carbs are used as energy, rather than stored in the body.
Trend: Stock up on supplements
Solution: Vitamins and minerals from natural food sources
Supplements are suitable for boosting the body and brain functionality, but only on the advice of medical professionals to ensure the right supplement and the correct dose is taken. Up your fresh, healthy produce intake and earn your vitamins, minerals and antioxidants stripes from natural food sources. Try leafy green vegetables like kale for minerals and fruit for vitamin B, C and E.
Trend: Skip breakfast
Solution: Power bowls
Skipping breakfast is not the answer to losing weight and feeling great. Starting your day sending your heart rate through the roof with a stimulant (coffee) and consuming almost all your recommended daily allowance of sugar (one banana) by 9AM isn’t sustainable either.
Take ten minutes to prep the night before and stay stocked up on kitchen cupboard staples to make mix ‘n’ match protein-packed power bowls. Keep it simple with oats and unsweetened almond milk or whip up a storm with quinoa and vegetables. Greek yoghurt is high in protein and this quick hit requires no prep.
Trend: Munch a meal deal
Solution: Soup
Skip the high in calories, low in nutritional value pre-packaged sandwich and opt for a soup – homemade or fresh from the deli. This inexpensive option is a great way to fill up on antioxidants, vitamins, minerals and vegetables, naturally.
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