10 Figure Changing Health & Fitness Rules

So you have set the date, everybody is coming, you are sooo excited and happy, but then the self consciousness thoughts kick in about your looks, your weight etc etc. For many brides to be, losing weight is the most important part of the wedding plans.

According to a daily mail article 

  • Average weight loss by UK brides is 11lbs 3ozs
  • Six months before big day is most popular time to start slimming
  • Coventry brides lose the most weight
  • 60% of Wolverhampton brides have been on a wedding diet
  • One third of women pile all weight back on during their honeymoon
  • 8 out of 10 feel there is too much pressure to be slim for wedding day

We have put together 10 golden rules that carry the best advice for a successful weight loss and body tone.

 

1. Exercising in the Mornings

Exercising in the morning actually has a few of advantages. Firstly it will jump start your metabolism so that you can burn off more calories through the day, secondly your increased blood flow and oxygen intake will make you feel like you have more energy.  Research has also demonstrated that morning exercise increases your mental acuity. Morning exercise will also give you that sense of satisfaction that you have completed your goal or that day.

2. Eat a High Protein Breakfast

Eggs, meat, soft cheese, avocado and brazil nuts are all high in protien and make fabulous breakfast foods. These foods will make you feel fuller for longer and reduce the mid morning hunger when you may normally grab a coffee and biscuits.

3. Have a Tone Up All Over Strength Routine

Resistance training also called strength training or weight training targets multiple muscle groups. You should aim to do resistance and cardio training so that you get a really big bang for your time and effort.

 

4. Enjoy what you Like

In moderation! Set yourself a cheat day not a cheat weekend. Other than looking forward to and having your favourite foods there are other benefits to cheating. High intensity diets can sometimes cause a drop in levels of thyroid hormones and leptin. These directly affect your weight loss and fat burn so your cheat day can bring them back to normal.

 

5. Check Food Labels

Pay attention to the nutrition labels and alternative choices when food shopping.  Aim for low sugar, limit foods that are over 10% carbohydrate also cut down on your salt & sugar intake. Too much salt & sugar causes you to gain water, which in turn can make you look fatter than you already are. Cut down on or try to stop drinking alcohol.

6. Try High Intensity Training (HIT) or High Intensity Interval Training (HIIT)

Besides being a fast way of getting your workout, interval training is extremely effective for transforming your body shape and weight loss. A recent study in the “Journal of Obesity” showed that 12 weeks of HIT reduced body fat and increased muscle mass.

7. Watch your Clothes not the Scales

Don’t become obsessed with the bathroom scales and weighing in too often to monitor your progress. Not only does your weight change every day, it also changes at different times through a single day and for women through the monthly cycle too.  For some a morning weigh-in can make or break their day and what is worse it creates negativity against yourself and that your diet isn’t working and this is when you may reach for the comfort foods.  You should ideally weigh yourself only once a week. Instead pay attention to the clothes you are wearing and how they fit. A few pounds off can actually make a lot of difference and you will soon notice looser waist lines or even the need to drop a dress size or two!

8. Don’t Run Away from Fat

Avoiding foods that contain fat is a big myth in dieting. When you eat fat your body either uses this as energy if it’s needed or it expels it. When you eat carbohydrates your body stores these as fat.

 

9. Eat Carbohydrates after Exercise

When you have exercised your heart rate will have increased, this triggers your body to turn carbs into energy rather than fat and help your body recover.

10. Check foods GI

The glycaemic index (GI) is a 1- 100 rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own. Foods above 55 are moderate whilst foods above 70 are considered to have a high GI. Foods with a GI of over 70 mean a higher rise of blood sugars and an increase of insulin the hormone responsible for storing fat.

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