The Best Weight Loss Method

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This is something I implemented after hitting a weight loss plateau, it took me some time to come across it but If you’re reading this at the beginning of your fitness journey, you should definitely take advantage of this. At one point in time your body gets used to the way you’re eating and your workouts, if you aren’t yet ready to make any further changes to these two then this method is for you.

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What is it

Intermittent Fasting. Don’t worry, I’m not making you skip meals for the day or anything like that, most of your fasting time would be spent sleeping. If you haven’t heard of it, intermittent fasting is basically just concentrating everything that you eat in a shorter period of time. For example; I start eating around 10am and stop around 6pm and I have around 5-6 small meals.

What are its benefits?

Intermittent fasting allows your digestive system to rest when you are ‘fasting’ and eating in a limited time period allows your body to burn more fat, as it boosts your metabolism. It also helps curb cravings and prevent binge eating (I know you’ve ended up hunting in your kitchen at 1 am at least a couple of time… I know I have.) I tested intermittent fasting for 1 month, without any exercise and while being a bit more lenient with my diet. After the 1 month of no exercise and gluten free bread every single day, I lost around 3kg. Now, I’m not saying never workout and eat anything you want while trying this out, but I’m just showing you how effective it can be. Obviously, I went back to my workout routine and cleaned up my diet, because I knew it would be more effective that way.

How do you Approach it?

Well, you have a couple of options. You can try 8/16 or 10/14; meaning you’d eat within 8 or 10 hrs and fast for 16 or 14 hrs. You can start eating at any time you want, I personally prefer 10 am, but some people choose to start between 12-2pm, it’s completely up to you. Take your bedtime into consideration as well and at what time you’re appetite is the strongest. Also ensure that you’re taking your daily caloric requirements, do not starve yourself at any point in this. You may feel hungry if you’re used to eating late at night but your body will get used to the timings after some time. You’re allowed to drink coffee or tea even when fasting, without any sugar or creamer however.

A different approach would be to commit to intermittent fasting for only a couple of days, let’s say 5 days a week. This leaves the weekends out, an essential, especially when you have social obligations.

A Day at a Glance 

  • 10am- breakfast
  • 11.30 am- coffee/ tea or a snack
  • 12.30 pm- lunch
  • 2pm- snack
  • 3pm- coffee/tea
  • 6pm- dinner

or

  • 12pm- lunch
  • 2pm-snack
  • 4pm- second meal
  • 6pm- snack
  • 8pm- Dinner

 

I hope you enjoyed this post and let me know if you do try out intermittent fasting and how it goes along for you. I hope to see you again soon, xoxo.

 

 

 

 

Burn More Fat Doing Less Cardio

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When trying to lose weight, most people jump on the treadmill first thing and ‘workout’ for 2-3hours. Now while this may burn calories, it’s definitely inefficient and inconvenient in the long run, especially when you don’t have much time to spend in the gym. Running for hours on the treadmill, will also burn muscle, which isn’t what you want if you’re looking to tone your body. Moreover, building muscle boosts your metabolism and increases the amount of calories you burn, so what you need to do is find peace with your cardio routine.

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This is where HIIT training comes in. High Intensity Interval Training leads to burning more calories in less time. However, I do recommend you consult your doctor before taking up any form of exercise as it may be detrimental to your health or cause injury, so make sure to verify with your doctor.

I’ve recently started HIIT training and I’ve begun to see changes in my strength and body after only one week. I combine HIIT workout along with strength training as well as pilates to increase my flexibility. The great thing about HIIT is that you can adapt it to any form of exercise; on the treadmill, the elliptical, the rower or even PIIT (HIIT with Pilates). If you need a starting point, here is my HIIT routine on the treadmill.

Beginner’s guide to a HIIT workout

  • 5 min warm up
  • 1 min sprint + 2 min walk (repeated 6 times)
  • 5 min wind down

Your speed and inclination is totally dependent on your fitness level, I usually walk on 5mph and run on 8-8.5 mph. I do increase the amount of reps every one or two weeks if I feel myself getting used to the workout or I increase my speed. HIIT training is definitely one of the fastest ways to achieving a change in your body, but keep in mind that during a workout your heart rate will reach its optimum level during that one minute.

There are several videos that go into depth about the several workouts you can do, if you want to take it a step further. I’d also recommend Blogilates (Youtube) for PIIT workouts. I hope you enjoyed this post and leave me comment if you decide to take on HIIT training.

5 Healthy Ways to Lose Weight

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I’ve come to a point where the next 3-day diet will not entice me. I’ve tried almost every diet and I’ve noticed that after I get past the initial Motivation high, I crash. Hard. Then it’s binge eating at 1am cause I can’t get food off my mind. It’s obvious that a drastic diet change won’t last and that after some time, the weight will come back. So here are 10 HEALTHY ways you can lose weight and keep it off.

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#1. Love your Greens– The importance of weight loss is balance, but eating a salad every single day probably isn’t for everyone. (It definitely isn’t for me!) So at least try to fill half of your plate with salad and veggies for at least two of your meals. Greens not only aid in your digestion, but fibre helps keep you fuller for longer, curbing the cravings.

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#2.Detox Juice– Don’t leave!! Just hear me out for a second. Green juices and I haven’t been good friends, but one just can’t ignore their benefits. Detox juices not only cleanse your gut, removing toxins from your body, but they also boost your metabolism and accelerate fat burn. Try drinking a detox juice in the morning, before breakfast, for a couple of days. If you want a recipe, I have one coming up soon, so keep reading for more of that.

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#3.Green Tea– studies have shown that green tea has amazing weight loss benefits. Drinking 3 cups a day after every meal will also lower the glucose high we get after eating. Moreover, it helps curb your appetite, therefore it’s definitely worth a try.

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#4.Cut Out Sugar– avoid any form of refined sugars, this means candy, white bread, white pasta, cakes and cookies. This is one of the hardest steps but also one of the most important ones. I’m not asking you to never touch a cookie again, instead I’m only suggesting that you limit your sugar intake as much as possible. If you have a sweet tooth, alternatives include; fruit or unsweetened cacao chocolate OR save for a cheat meal (next point).

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#5. 90/10 Rule– there are different approaches to this method, but it’s basically the idea of not depriving yourself from certain foods that you truly enjoy. This is where a cheat meal comes in, you can allow yourself one cheat meal per week in which you can indulge in anything you want. Just make sure that you are working out on that day and you are not in a major calorie surplus, because that will hinder your weight loss. A cheat meal should be treated carefully so that it isn’t abused, however for the sake of happiness and all that is right in the world, it is an essential. I usually have a cheat meal every Saturday, but I try to keep my cheat meals on the healthier side, so I go for a healthy pasta option or something like a gluten free sandwich. It’s totally up to you!

This is my fitness update…

fullsizeoutput_16d.jpeg   And even though I still have a long way to go, I am finding joy in the journey and I hope you can enjoy it as well.