When food is your friend... Do you eat when you’re not hungry or when you're bored? Maybe you also reach for junk food when you need a boost with a hit of sugar, caffeine or both. Maybe on top of that you love meals out and love to indulge on vacations and socializing always involves food. In short, you feel like you’re eating too much but food is your friend. When I was infatuated...Here’s the thing: I can see a stark contrast between when I am feeling bored with life and craving sugar versus forgetting to eat because I’m too engrossed in writing a new program or preparing for a trip I’m really excited about. I can also think back to when I was in the first stages of infatuation with my now husband. I certainly wasn’t focused on food because I had something much more delectable to focus on :)! Thanks to the endorphins and my gorgeous husband. Be it Christmas morning as a kid or the plane taking off on your dream vacation, when you're hyped up (not anxious) you don't need to overeat. What else really excites you?We love to overeat. We celebrate overeating!.. Thanksgiving meal, birthday cake, a reward for a shitty day... whatever the reason: we look forward to overeating. It’s hard to stop (over) eating when you’re bored right? AND we know if you’re trying to lose weight, doing this too often has got to go! However, missing out on food can make you feel deprived! Having something else to focus on can stop you feeling like crap as a result! Basically, you need some excitement in life that doesn't involve food! The first step is creating what I like to call the big EXCITING goal. Something so cool it stops food from being the center of attention! This goal is just for you. Something that really excites you - something you’ve always wanted to do - something that makes your heart race in anticipation. A DOABLE DREAM. It's the first step to creating a life where you don't need to eat out of boredom. The big exciting goal how toHere's the short version.
I’ve created a free worksheet for you to create your perfect goal!
Less food feels like lossTo lose weight once and for all, in a sustainable way, we just need to eat a little less than we burn. Easier said than done. If we feel deprived by eating less we'll only balance it out later by overeating! Especially if we're too restrictive. Our stubborn inner child wants what we want when we want it. Fair enough, but with food we've got to step in to steer her away with something more enticing - like your big exciting goal! As well as having exciting things to look forward to, I also recommend taking food out of the equation when you have something else to keep you occupied. Friends for example! You can meet friends for a walk or a movie instead of going out for food or drink. The same goes for vacations. Having new things to see and do means you can skip overeating. If you choose. Life is too short for food to be the main event, especially if you have weight loss goals. Creating a big exciting goal is just one step but it’s a great place to start. © 2022 Clara Depont. All Rights Reserved.. A HAPPY LIFE & WEIGHT LOSS
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Want to lose weight once and for all? These 7 simple habits will help curb your appetite and optimize your body for fat loss. Lets' dive straight in.
# 1 Fuel up on protein
Muscle burns 3 times as many calories as fat. Therefore, the more muscle you have, the more calories, and thus fat, your body burns throughout the day.
The amino acids in protein help you build and maintain this muscle. After strength training, muscle fiber breaks down and is restored with the help of amino acids. As an added bonus, protein also helps you recover quicker from workouts and feel less sore!
Eating protein speeds up your metabolism because it uses up calories to digest and metabolize. This keeps your digestive system busy and thus reduces your appetite too.
The western diet has us filling up on carbs, leaving little room for protein so it tends to take a conscious effort to make high protein choices especially if you have a vegetarian diet. Plant based sources of protein tend to have a lot less protein pound for pound than meat and dairy sources. You can get some ideas for high protein foods here
# 2 Eat Fiber
Eating plenty of fiber helps you maintain a calorie deficit by keeping you feeling full.
Insoluble fiber helps stave off hunger pangs and soluble (viscous) fiber dissolves and reduces your body’s ability to absorb fat among other awesome things!
Fiber is associated with keeping us regular, which is a sad reflection of how bad our western diets are! But fiber provides a whole host of wonderful benefits such as detoxing you naturally and maintaining strong bones . Check out some more here
Find a balance of both soluble and insoluble that works for you and aim to build up to a total of 25g overall.
# 3 Drink Water
Drinking enough water, like eating fiber & protein, can help you lose weight automatically
Water reduces your appetite because dehydration can be confused with hunger, and water also helps you feel full with zero calories. Drinking it before meals, for example, reduces your appetite for food. In addition, being fully hydrated means you feel less stressed and can make better food decisions.
Water helps you build calorie burning muscle faster during exercise by improving electrical triggers for muscle contraction. It also helps your workouts overall by allowing sweat to keep you cool and lubricating joints
Drinking cold water even boosts your metabolism while your body burns calories to warm it up!
# 4 Do compound strength exercises
The more muscle you have, the faster your metabolism and the more calories you burn throughout the day. This doesn’t mean bulking up, it just means getting more toned through strength training.
Compound strength exercises optimize your body for fat loss by building more muscle overall and burning more calories during the workout itself by engaging more than one muscle. Some examples of compound exercises are squats, deadlifts and push ups. Grab the 3 Session kick Start personal training sessions to learn how.
# 5 Prioritize sleep
A good night’s sleep sets you up for successful weight loss by helping you make better food choices and leaving you with more energy to be active.
When you get enough sleep, the hormones ghrelin & leptin let you know when you’re hungry and full so it’s easier to say no to high calorie foods. If you’ve had a really bad night’s sleep and you feel hungry all day, that is why..
With more energy you’ll move more throughout the day and ace those scheduled workouts (and recover from them quicker). Also, your mood is less likely to drop so you’re less likely to reach for that high calorie mood pick me up.
# 6 Journal
You can get really clear on your personal challenges when it comes to reaching your target weight.
Journaling keeps your weight loss goal at front of mind by helping you stay focused on why you want to lose weight. It’s a safe place to cheer yourself on and reflect on how much you're eating and why and on what else could bring you joy and comfort instead of food. It’s also a place to process difficult emotions so you don’t eat to block them out.
# 7 Move throughout the day
Staying active throughout the day burns more calories than your workouts because it’s the lion’s share of your day.
And here’s the thing, women who exercise for 60 minutes a day keep weight off long term. They did some big research on this. 60 minutes a day can be a workout, 5 minutes of exercise here and there OR a walk, gardening, playing with the grandkids or getting up from your desk every hour.
The ‘150 mins of activity a week’ guidance from the FDA is not weight loss or weight maintenance advice: “while clearly sufficient based on data from many studies to lower the risk of developing chronic diseases, is insufficient for weight-gain prevention, without restricting caloric intake.” link
If you’re moving, you're not sedentary - your heart rate’s a little bit higher. You’re probably not going to be eating out of boredom or because your mood is low. You’re probably doing something that is engaging you or at least keeping you busy.
# 1 Fuel up on protein
Muscle burns 3 times as many calories as fat. Therefore, the more muscle you have, the more calories, and thus fat, your body burns throughout the day.
The amino acids in protein help you build and maintain this muscle. After strength training, muscle fiber breaks down and is restored with the help of amino acids. As an added bonus, protein also helps you recover quicker from workouts and feel less sore!
Eating protein speeds up your metabolism because it uses up calories to digest and metabolize. This keeps your digestive system busy and thus reduces your appetite too.
The western diet has us filling up on carbs, leaving little room for protein so it tends to take a conscious effort to make high protein choices especially if you have a vegetarian diet. Plant based sources of protein tend to have a lot less protein pound for pound than meat and dairy sources. You can get some ideas for high protein foods here
# 2 Eat Fiber
Eating plenty of fiber helps you maintain a calorie deficit by keeping you feeling full.
Insoluble fiber helps stave off hunger pangs and soluble (viscous) fiber dissolves and reduces your body’s ability to absorb fat among other awesome things!
Fiber is associated with keeping us regular, which is a sad reflection of how bad our western diets are! But fiber provides a whole host of wonderful benefits such as detoxing you naturally and maintaining strong bones . Check out some more here
Find a balance of both soluble and insoluble that works for you and aim to build up to a total of 25g overall.
# 3 Drink Water
Drinking enough water, like eating fiber & protein, can help you lose weight automatically
Water reduces your appetite because dehydration can be confused with hunger, and water also helps you feel full with zero calories. Drinking it before meals, for example, reduces your appetite for food. In addition, being fully hydrated means you feel less stressed and can make better food decisions.
Water helps you build calorie burning muscle faster during exercise by improving electrical triggers for muscle contraction. It also helps your workouts overall by allowing sweat to keep you cool and lubricating joints
Drinking cold water even boosts your metabolism while your body burns calories to warm it up!
# 4 Do compound strength exercises
The more muscle you have, the faster your metabolism and the more calories you burn throughout the day. This doesn’t mean bulking up, it just means getting more toned through strength training.
Compound strength exercises optimize your body for fat loss by building more muscle overall and burning more calories during the workout itself by engaging more than one muscle. Some examples of compound exercises are squats, deadlifts and push ups. Grab the 3 Session kick Start personal training sessions to learn how.
# 5 Prioritize sleep
A good night’s sleep sets you up for successful weight loss by helping you make better food choices and leaving you with more energy to be active.
When you get enough sleep, the hormones ghrelin & leptin let you know when you’re hungry and full so it’s easier to say no to high calorie foods. If you’ve had a really bad night’s sleep and you feel hungry all day, that is why..
With more energy you’ll move more throughout the day and ace those scheduled workouts (and recover from them quicker). Also, your mood is less likely to drop so you’re less likely to reach for that high calorie mood pick me up.
# 6 Journal
You can get really clear on your personal challenges when it comes to reaching your target weight.
Journaling keeps your weight loss goal at front of mind by helping you stay focused on why you want to lose weight. It’s a safe place to cheer yourself on and reflect on how much you're eating and why and on what else could bring you joy and comfort instead of food. It’s also a place to process difficult emotions so you don’t eat to block them out.
# 7 Move throughout the day
Staying active throughout the day burns more calories than your workouts because it’s the lion’s share of your day.
And here’s the thing, women who exercise for 60 minutes a day keep weight off long term. They did some big research on this. 60 minutes a day can be a workout, 5 minutes of exercise here and there OR a walk, gardening, playing with the grandkids or getting up from your desk every hour.
The ‘150 mins of activity a week’ guidance from the FDA is not weight loss or weight maintenance advice: “while clearly sufficient based on data from many studies to lower the risk of developing chronic diseases, is insufficient for weight-gain prevention, without restricting caloric intake.” link
If you’re moving, you're not sedentary - your heart rate’s a little bit higher. You’re probably not going to be eating out of boredom or because your mood is low. You’re probably doing something that is engaging you or at least keeping you busy.
Summary
Maintaining the right amount of protein, fiber and water in your diet, helps reduce your overall calorie intake and lose fat. Basically you will feel full on less food and you speed up your metabolism.
Muscle burns 3 times as many calories as fat. Creating a body that has more toned muscle, through strength training, turns your body into a lean mean fat burning machine. Protein is important here too to help build muscle through exercise.
My hope is that if you want to lose weight, you also want to keep it off so you don’t have to spend extra time and energy on it. You can get into habits that work for you once and for all and then get on with all the other precious things you want to do in life, because life is short right?
Maintaining the right amount of protein, fiber and water in your diet, helps reduce your overall calorie intake and lose fat. Basically you will feel full on less food and you speed up your metabolism.
Muscle burns 3 times as many calories as fat. Creating a body that has more toned muscle, through strength training, turns your body into a lean mean fat burning machine. Protein is important here too to help build muscle through exercise.
My hope is that if you want to lose weight, you also want to keep it off so you don’t have to spend extra time and energy on it. You can get into habits that work for you once and for all and then get on with all the other precious things you want to do in life, because life is short right?
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Want to try these habits out for yourself?
Download my 7 day, easy, free, fat burning challenge.
Do you have no motivation to exercise? Sometimes change is as simple as asking yourself a few simple questions and making a plan.
Step 1 - Ask yourself why you want to exercise? What would be an EXCITING exercise outcome for you? If you only focus on the initial discomfort of exercise you'll never get started! 🔥Make exercise meaningful you by relating it to what matters to you. Go beyond weight loss and consider how to make exercise really meaningful to you. 👍For example - being more productive and creative at work ✴️Do this now 👉Ponder what matters to you and how you can link that to exercise | Step 2 - Identify what's getting in the way 3 ways to identify exercise blocks 🔥1. List all your reasons for not working out - you are too tired, you don't have time don't know what to do etc. 🔥2. Challenge what you tell yourself that may or not be true, for example - "I don't have time to do a full workout so there's no point in working out today." 🔥3. Go deeper - look for fears - are you scared of getting injured or bulking up or not being good at working out? | Step 3 - Make a plan to blitz your barriers 3 tips to blitzing exercise blocks 🐍 When you want to workout consistently and you know what's getting in the way... 🍁Here's how to make a plan to blitz those exercise blocks- 👉1. Brainstorm as many solutions as you can for each of your blocks. This is just to switch on your problem solving brain and you don't have to do all of them. 👉2. Pick the actions that work for you and that you are willing to do. 👉3. Schedule in these actions. What can you do in the next 24 hours & within the next 7 days? |
👉Bonus tip - Get support or accountability. Make an appointment, tell someone or Send me a message💚
Are you struggling to fit workouts into your life? Do you need structure and accountability to workout consistently? Do you want expert guidance on the right exercises and stretches for you as an individual?
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Check out 12 weeks to fit & Fabulous my online live 1:1 personal training for women or start now with the 3 session kick start package.
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Online live 1:1 PERSONAL TRAINING for women. A 12 week program that helps you get gorgeous toned muscles and lose fat while keeping you looking and feeling young.
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