The summer has finally shown its face in Scotland (kind of) which means there will be a lot more opportunity to wear short shorts and crop tops. After an excruciatingly long winter, many people were late to start their summer body fitness regime as let’s face it, the last thing you want to be doing is trekking through the snow to your local gym at 5am. However, since warmer climates are finally here you may be one of the many last minute people who are panicking as they haven’t achieved their fitness goals yet. This is where a lot of people slip up by starting an extreme diet and promising themselves they will hit the gym every day from now until they jet off. This almost always does not work. Instead why don’t you try following these tips for losing weight fairly quickly yet maintaining good health?
Reduce Your Sugar and Starch Intake
This is, for many people, the hardest task to take on yet the most effective way to lose weight. Starchy foods (carbohydrates) make us feel full immediately, and the western world has grown to depend on a heavy carb filled diet so largely reducing your intake will make you feel hungry at first but you need to power through. Once you get over the hurdle (typically the first week or so) your hunger levels will go down and you will ultimately eat less calories. Instead of burning carbs you will burn fat. In addition, if you lower your carb intake it will lower your insulin levels which means your kidneys will shed excess sodium and water. This reduces bloating and water weight.
Up Your Protein, Fat and Vegetables
These are the three food groups that should be in every meal. There are good carbs in vegetables (our bodies require a balanced diet in order to maintain health) and we require about 20-50 grams of carbs per day. Opt for low carb vegetables such as peppers, broccoli, asparagus, courgettes, spinach, avocado and cauliflower. For protein you should eat beef, chicken and lamb, salmon and shrimp, and eggs. High intake of protein boosts metabolism, reduces cravings and makes you feel full. On top of that you should include healthy fat sources in your diet as well. Good fat sources are olive oil, butter and avocado. For help with meal construction follow this low-carb meal plan.
Lift Heavy Bro
Exercise is important when it comes to good health, although it isn’t necessary for weight loss. If you are working out then you should try to do so 3 or 4 times per week and the best way to burn calories is lifting weights.
Have a Carb Day
Many people choose to have one day per week where they eat more carbs, most people prefer a weekend such as Friday, Saturday or Sunday where you are more likely to be eating with friends or at social events. If you are following this low carb diet the rest of the week and lifting weights then it has been known to boost some fat burning hormones such as leptin if you have one carb fuelled day. Bear in mind that you will gain weight on your carb day, however you will lose it again once you revert to your low carb plan.