Weight loss Tips

  • Drink a glass of water before meals. This will help reduce calorie intake.
  • Focus on Whole Foods: Prioritise fruits, vegetables, lean proteins, and whole grains over processed foods.
  • Swop sunflower oil for extra virgin olive oil, macadamia oil, or coconut oil.
  • Swop margarine with butter. Many margarines contain unhealthy trans fats, which can cause inflammation, heart disease, and weight gain.
  • Control Portion Sizes: Use smaller plates and bowls to avoid overeating. Use the palm of your hand to measure portion sizes. A portion should fit into the palm of your hand. Meat or chicken should be the thickness of the side of your palm.
  • Stay Hydrated: Drink plenty of water throughout the day to reduce hunger and boost metabolism. Add a pinch of salt to the water to help replace electrolytes.
  • Eat More Protein: Protein keeps you full longer and helps maintain muscle mass.
    Add spices to your meals: add salt, pepper and spices to your meals to create flavoursome meals.
  • Replace normal table salt with Himalayan or Kalahari Desert salt.
    Cut Back on Sugary Drinks: Replace sodas and juices with water, herbal or black tea, or black coffee.
  • Practice Mindful Eating: Eat slowly, chew thoroughly, and avoid distractions like TV or phones and enjoy the taste and emotion of your meal. Only eat until you’re 80% full, do not overeat!
  • Plan Your Meals: Prepare healthy meals and snacks in advance to avoid unhealthy choices.
  • Get Enough Sleep: Aim for 7-9 hours of quality sleep to regulate hunger hormones.
  • Incorporate Strength Training: Building muscle boosts your metabolism and burns more calories. Use strength bands and light weights.
  • Increase Daily Movement: Walk more, take the stairs, and stay active throughout the day. Aim for a minimum reach of 5000 steps daily.
  • Avoid: Junk food, fast food, and heavily processed snacks.
  • Avoid milk: replace with coconut/MCT oil or butter for a healthy bullet coffee. Your body stops digesting milk at the age of 6 months.
  • Manage Stress Levels: Practice yoga, meditation, prayer or breathing exercises to prevent emotional eating.
  • Practice Intermittent Fasting: Try the 16/8 method or a 12-hour fast to help control calorie intake.
  • Eat High-Fibre Foods: Fibre-rich foods like green veggies, berries, and whole grains (chia, quinoa) to keep you full and aid digestion.
  • Avoid Late-Night Eating: Stop eating at least 2-3 hours before bedtime to prevent extra calorie intake.
  • Avoid raiding the fridge at 02:00 in the morning!
  • Avoid Alcohol Consumption: Alcohol adds empty calories and can increase cravings for unhealthy foods.
  • Celebrate Small Wins: Acknowledge progress, such as fitting into smaller clothes or having more energy.
  • Be Patient and Consistent: Weight loss is a gradual process. Focus on sustainable habits rather than quick fixes.