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.

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.

Weight loss hacks

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  • Plan your weight loss path remember you’re not dieting, if you want to lose weight your lifestyle will have to change. Diets only help you lose water weight which you will eventually gain back. If you’re just starting out it might help to write down the rules you have to follow so that you can keep yourself on track. You can also use apps to put in your current and weight goal.
  • Track your calorie intake it’s good to know just how many calories you are consuming, sometimes we may think we are eating something healthy when it’s actually filled with calories that our body doesn’t need. I use an app to track my calorie intake, making sure I only take in the amount needed for me to lose weight.
  • Try Pilates this is a great way to work out and there are tons of  videos online that can help you learn.
  • Change up your workout routine don’t let your body get used to the workout, you need to challenge yourself so that you can lose weight faster but at a healthy rate.
  • Set an alarm if you have trouble gathering courage to go workout then set an alarm to keep you in check. Use a loud alarm song and a funny message to help you get up.
  • Establish the why if you want to lose weight only to look good you won’t get that far, you should do it to feel good and be healthy as well. Set a goal in your mind and have a visual to motivate you.
  • Reduce stress I’m sure you’ve heard of it before, but stress promotes weight gain as it leads to stress eating. We’ve all done it before, go on a binge eating craze and find ourselves at the bottom of an ice cream tub. So find ways to relax, I usually go outside for some quiet time to read or think, it helps me to center myself.
  • Don’t skip breakfast when you skip breakfast you will find yourself hungry throughout the day. However, everyone’s body is different and I know some people just can’t stomach breakfast, so find what’s best for you.
  • Eat slowly eating fast will lead to getting hungry faster and taking your time to eat your food consciously will keep you full for longer. Now I’m not saying chew your food 100 times before swallowing, but be more aware of what you’re eating.
  • Eat in smaller plates or bowls this will help you with portion control.
  • Indulge 20% of the time, this lets you reward yourself and prevents you from feeling deprived or depressed. But keep in mind that when doing so, you should control the other things you during the week and that you don’t skip your workout routine.
  • Workout breaks working out every single day is sometimes frustrating so I usually take Fridays and Saturdays off. This also helps your body to rest and it gives you a reason not to give up on other days, as you know you already have a break coming up.
  • Get rid of all junk food and drinks I’ve said this before, if you’re hungry you’ll more likely reach for the unhealthy snack, so if there aren’t any you’ll reach for something healthier. If your housemates have junk food in the house, get them to hide it away from you and try your best to resist temptation. Feel free to remove pizza delivery service off of your speed dial too.
  • Don’t go shopping when you’re hungry you’re more likely to find yourself in the junk food aisle. If you go grocery shopping when you’re hungry, you’ll want to buy something you can eat in the car and in the end one just isn’t enough.
  • Purge your feed after getting rid of junk food from your home, get rid of unhealthy foods from your Instagram feed. You know what I mean, those food accounts that have you drooling on cookies, cakes and ice cream videos. They’ll make you feel hungry and you’ll crave it.
  • Are you really hungry? If you are then you should eat before you’re craving gets high and you refuse to put anything healthy into your mouth. However, sometimes you’re not really hungry, you may be just bored or even thirsty, so eliminate those possibilities to prevent yourself from overeating.

I hope these tips help you in achieving your goal, please leave a comment and like. Follow for more weight loss hacks. Xoxo