Living a holistic lifestyle means putting your health first, not just physical but mental health, and your weight loss second. This ensures that your lifestyle change is sustainable, increasing the likelihood that you maintain your new healthier life. A holistic life is all about balance, which may result in a slower approach to change but a realistic one.
Stay in control
A big reason why people quit when it comes to a new lifestyle, especially a new diet, is because they don’t have control of it. Living your life rushing around in overdrive causes high stress levels. This leads to reactive decisions, which are often unhealthy. Picture this, you come home late from a long day at work, what do you want to do? Most likely order unhealthy food. If you can relate to this, learn to slow down and take a step back when things get hectic or you feel you are short of time. This allows you to identify your problematic habits and overcome them, leading to better lifestyle choices overall.
Our biggest advice on a weight loss diet is to have a meal plan. It doesn’t have to be rigid and strict, but we believe that a successful diet has some structure to it, giving you the best chances to success. There are many meal plans and methods for losing weight, some will work, and some won’t, it depends on the person. However, the most important aspect of a weight loss diet is that, you are eating at a calorie deficit. This means that you are consuming fewer calories that your body is burning for daily maintenance of your body. You can check your maintenance calorie levels here. It will calculate the calories you need to consume for weight loss, as well as maintenance calories. To know that you are in a calorie deficit you have to track your calories, you can do this by looking on the internet or the packaging of the food and noting it down. Or you can go to myfitnesspal.com and download their app for easier tracking.
There are 3 food groups (macronutrients) you should keep track of when dieting, carbohydrates, proteins and fats. The amount you consume of each macronutrient will also play a role in weight loss.
Reducing carbohydrate in-take, these are starchy foods such as potato, rice, pasta and chips, is advised. A high amount of carbohydrates in your diet can lead to fat gain, due to an insulin response caused by increased blood sugar. However, you must consume some carbohydrates as they are the first energy source for the body. Too few carbohydrates and it will disrupt your lifestyle balance, leaving you tired and not enjoying your diet at all.
For protein in-take you should aim for 0.7-1g of protein per pound of bodyweight. Protein is a filling macronutrient, making it easier to stay full for longer when in a calorie deficit. The best protein sources are lean meats, chicken and beef, as well as egg whites, fish and nuts.
Fat in-take is also important as it regulates hormones in the body, controlling mood and weight regulation. Therefore, you cannot eat little to no fat, we suggest between 20-35% of your calories should be fat.
Example: A 35 year-old woman, weighing 200lbs, doing moderate exercise. After using the calorie calculator linked above, it will provide these statistics shown in the picture below.
As you can see it says to lose 1lb a week, you need to consume 1,895 calories a day. So, to work out how much carbohydrates, protein and fats you need to eat, you carry out the following:
Weight in lbs multiplied by a minimum of 0.7, so for the individual described above, it is 200 X 0.7 = 140g of protein a day. 1g of protein is 4 calories. Therefore, 140 X 4= 560 calories. You know minus this from your total calories, 1895-560= 1335 calories remaining.
As stated above, these need to take up 20-35% of your calories. For this example, we will be doing 30%, so you multiply your calories by 0.3, 1895 X 0.3=568.5 calories for fats. 1g of fat is 9 calories, so 568.5/9= 63g of fat in your diet.
Because we have worked out the calories taken up by the protein (560cals) and the fats (568.5cals), working out carbohydrates is easy. We just have to minus the fats and protein calories away from the total to see how many calories are left for carbohydrates. So, 568.5+560= 1128.5 calories. 1895-1128.5=766.5 calories left for carbohydrates. 1g of carbohydrates is 4 calories, therefore, to work out the grams of carbohydrates you can consume, you do the following: 766.5/4= 191g.
To conclude: Protein= 140g, Fats=63g, Carbohydrates=191g.
If this is overwhelming and confusing to you, you’ll be glad to know we have teamed up with Custom Keto Diet. A world-renowned meal plan company that do all the hard stuff for you, creating the perfect meal plan to suit your weight loss goals. Meaning you can focus on the most important part…you!
Exercise is an important aspect of getting lean and losing weight as it burns calories, which are responsible for weight gain and fat deposits. It releases stress, which can play a big part in whether your new lifestyle is going to be a success. This doesn’t mean you need to get a gym membership straight away or run a marathon. Something as simple as a walk around your local park or area is a great start! If you don’t feel like going outside there are many home workouts you can do, bodyweight exercises, yoga, skipping and many more! Check out our previous blog Top 10 Yoga Poses for Beginners to start your journey today!
Most people’s favourite, caffeine, naturally found in tea, coffee, dark chocolate and added to processed foods and drinks. It is known to boost metabolism, up to an 11% boost, and can increase fat burning by 29%. However, caffeine is a short-term solution as you can build a tolerance, causing the effects to dissipate.
Another great supplement is protein powder, protein is a filling macronutrient. Having a protein shake will help prevent you from snacking on unhealthy options between meals. However, this is not a meal substitute as it doesn’t contain the ingredients for a balanced diet. Protein powder has been proven to increase fat loss when dieting, which results in weight loss, here is a study to support that. Ensure you buy the correct whey protein as some protein companies may add unwanted ingredients, increasing the fat content, to cut costs.
The last supplement we recommend is Okinawa Flat Belly Tonic, it’s a new and proven weight loss supplement on the market. A tonic drink containing nature’s finest nutrients for a faster metabolism, supporting fat loss and suppressing hunger. This makes it even easier to lose weight, many reviewers claim they need new clothes within 14 days!
Enjoy the process
Enjoying the process is arguably the most important aspect of any weight loss journey. The big problem is, people expect results within a day or two, but it’s not going to happen overnight. That is why enjoying the process is very important, because if you don’t, it can seem long and gruelling. Learn to support yourself, research shows that the ‘tough love’ approach is not effective when trying to get lean. So, don’t leave the self-love until you reach your end goal, it is not a race, it’s you against you. Ensure you are realistic with your goals, and take it day by day, good luck!