The typical person can expect to lost 1 – 1.5kg per week depending on a variety of factors including the amount of exercise you do and having the motivation to stick to a reduced calorie diet. Sometimes you can also find yourself plateauing but don’t give up! Follow this process of evaluation first, making sure you are honest with yourself when answering.
1. Check your snacks
Are you eating 3 meals, having Sustain as a snack and using Sync before dinner?
TIP: If you don’t eat small amounts throughout the day, you will stop burning fat.
2. Check your carbohydrates
Are you choosing vegetables and fruits from the shopping lists provided?
Are you checking for hidden sugars in sauces and drinks?
TIP: Get carb conscious – eat protein for fat loss
3. Check protein intake
Protein intake is essential as it reduces hunger and reduces energy intake.
Are you consuming the correct amount? Check you’re eating the correct portion sizes.
TIP: Protein is a key to sustained weight loss
4. Check fat intake
Low levels of essential fatty acids are found in obese people. EFA stimulates adiponectin so increase your EFA Krill or Hair, Skin and Nails as well as oily fish in the diet.
TIP: Good fats don’t make you fat – starchy carbs do!
5. Check exercise
Are you exercising daily?
Are you mixing up your exercise routine? Short burst of energy with high intensity, interval training and short recovery times will increase fat burning
TIP: You don’t have to be a gym junkie. Just focus on the large muscle groups which will assist you in burning more fat.
6. Check your sleep patterns
Are you getting 7 – 8 hours of sleep per night?
While it is essential to exercise to burn calories, exercise represents only about 5% of energy expenditure. The most energy expenditure occurs when you are sleeping. This is where the calories are burned. Resting energy expenditure can account for as much as 60% of your total daily energy expenditure.
TIP: Eat a half a hand full serve of protein before bed every night if you are having problems sleeping.
After following the recommendations, then:
Step 1: Fill out a Food Journal daily. Write everything down. By doing this, you will start to see a pattern of where you are going astray. You will notice the times that you reached for the wrong foods, how you felt and this process will help you plan more effectively to get you back on track.