Simple Steps For a Sustainable Weight Loss

30 Jul 2022

Step 1:  Stay in a calorie deficit to kick-start your fitness journey!

You’ve heard me say many times….Burn More calories than you consume and you’ll lose weight, right?

In order to shred weight, you need to burn more calories than you consume. Now, you cannot always outrun a bad diet so it is essential for you to eat at a calorie deficit consistently.

Step 2:  Consume Enough Protein:

Protein is a macro nutrient which is essential for muscle building, provides strength, assist with recovery, helps keep you full & stay satiated for longer.

Try to consume some protein in each meal. Ideally, your protein intake should be minimum 0.8gms per lbs of your body weight or 0.7gms for females.

Here’s a checklist of the food items which are high source of protein. You can Thank me later.

Great Protein Sources to Consider…

• Chicken
• Eggs
• Fish
• Cottage Cheese or Paneer
• Lentils, Beans
• Protein Bars/ Protein Shakes
• Soybean, Soya Chunk
• Dairy Products

Step 3:  Good Sleep Is Important

Getting enough 7-9 hours of sleep is very important.

A good night’s sleep is one of the best thing you can do to achieve optimal health and lead a successful life, it keeps your neuromuscular transmitters in check, helps you stay focused at task in hand, you are more active, improves your mood, and thus helps to keep you at a healthy weight and also improves mental health and hormonal balance.

Whereas, being sleep deprived, your body tries to suppress the stress with hunger which leads to some crazy unhealthy food cravings and which is no fun while trying to lose weight.

Step 4:  Increase Your NEAT:

Neat ( Non Exercise Activity Thermogenesis)

It’s qualifies as the calories you burn by moving throughout the day, when you’re not at the gym or otherwise exercising so that you stay in a calorie deficit.

Don’t fret; here are…..

• Walking or Cycling instead of driving or taking public transport
• Stand when you can ( Standing burns more calories than sitting)
• Taking the stairs instead of the elevator
• Walk your groceries home if possible
• Do your errands
• Moving more throughout your daily routine increases your NEAT.

Step 5:  Importance of Hydration:

Staying hydrated is and essential part of sustainable weight loss process as it helps to maintains normal body function and performance levels.

Good intake of Water on daily basis may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.

Being well-hydrated also improves sleep quality, cognition, and mood.

Hope this helps some of you out there.

REMEMBER:

Each step will take you closer to achieving sustainable Weight loss.

STAY CONNECTED…

By Dolly Singh @dol4ualways

For Customised Nutrition & Tailored Training plans, drop and email to info@crunchesancurves.com