Hi Everyone, Its Julianne owner of Dressed by Swish. I thought I would share with you my top 10 tips on how I dropped 4 dress sizes in 3 months and kept it off on the Learn to Live Again Gut Repair and Weight Loss Program.
1. Sleep More (Minimum 7 Hours A Night)
Studies have found that poor sleep is associated with weight gain and a higher likelihood of obesity in both adults and children. Along with exercising and eating right, getting quality sleep is an important part of weight management. It is a proven fact that poor sleep dramatically alters the way the body responds to food. Your appetite increases and you are less likely to resist temptations and control portions. This can become a vicious cycle. The less you sleep, the more weight you gain, and the more weight you gain, the harder it is to sleep.
2. Eat Protein At Each Meal
Protein is the single most important nutrient for weight loss and a better looking body. A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones.
Protein can help you lose weight and belly fat, and makes you burn more calories 24/7, even while you sleep.
3. Drink 3 Litres Of Water Per Day
Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals.The benefits are even greater when you replace sugary drinks with water. It is a very easy way to cut back on sugar and calories.
4. Eat Slowly - Chew Your Food
In order to eat slowly, you actually need to chew your food several times before swallowing it. This can help you reduce calorie intake and lose weight. There are many other good reasons to eat more slowly, including improved digestion, improved dental health and reduced stress. So slow down and enjoy your meal.
5. Don't Eat At Least 3 Hours Before Bed
To ensure your body effectively digests your dinner, you should not go to bed within 3 hours after having a large meal.
6. Don't Eat Processed Food
What are processed foods? Processed foods refer to those packaged items found in the freezer aisle, at the deli, or junk food. A diet is typically healthiest when foods are consumed in their most natural, recognisable state. Processed foods sometimes removes nutritious ingredients and other times, processing may add unhealthy ingredients such as sugar, sodium, or trans fats. Too much of those things can lead to an increased risk of cardiovascular disease, diabetes, or weight gain.
7. Do Not Drink Fizzy Or Sweetened Drinks
Once you stop drinking soda, you'll enjoy a number of benefits. Research suggests that over consumption of sugary drinks is associated with weight gain, insulin resistance, and diabetes. Health experts recommend that we cut back on sweetened soda (and other sugary drinks) to improve our health.
8. Gentle Exercise Daily
Start slowly if you've been inactive. Gentle walking is a great start. As you become fit, increase the time and intensity of your walks.
9. Focus On What You Are Eating For Health Reasons
If you follow healthy habits for enjoyment and wellbeing rather than weight loss, you will be more likely to stick to the lifestyle changes.
10. Eat Smaller Portion Sizes
A typical serving is basically a handful of food. To boost your portion IQ start looking at the labels of all the food you eat. You will be amazed at how much smaller a portion size really is.
For further information on the Learn to Live Again Gut Repair and Weight Loss Program please email Julianne