The 5 S’s of speedy weight loss.
Say no to dieting and severe calorie restriction that end up doing the body more harm than good. We all want to lose weight as soon as possible but there are healthier and more effective ways of doing it.
It’s simple: you have to clean your diet to lose fat. Preparing smaller portions of whole foods in advance might be a good start. Also don’t be lulled into the ‘snacking’ mindset where little snacks add up during the course of the day and send the calorie count too high. If you can afford it, get a trainer or nutritionist to draw up a personalised diet. Remember it doesn’t have to be dull and tasteless cardboard like meals – keep it exciting
Your body recovers and responds to your training at night. Many of the hormonal and internal physiological processes that impact your fat loss also happen when your body is at rest. You should therefore try to establish a bedtime routine such as stop watching TV an hour before bed, have a hot relaxing bath 30 minutes before bed. It may also be a good idea to sleep with all electronic equipment off if your phone disturbs you at night or invest in some earplugs.
While they shouldn’t be the core or focus of your weight loss, supplementation can help you achieve your goals. The best ones for weigh loss include CLA, green tea, protein supplements, thermogenic fat burners and chromium.
Stress can derail your fat loss efforts. Despite making you less productive in the gym or kitchen, it has a direct effect on your hormonal profile. Cortisol is the main stress hormone and promotes fat storage. Do whatever you can to reduce your stress levels.
Learn how to perform compound movements such as squats, presses and stiff- legged deadlifts. Include weight training up to three times a week. You can also try high intensity cardiovascular interval training regularly. If you can afford it, it may be worth it to book a few sessions with a trainer to learn how to do the moves correctly and safely. Or get an assessment before starting a new programme: either from a qualified personal trainer or, for more depth, from a biokineticist. That way you know your starting point and the best way to reach your goals.
Author: Tanja Schmitz
Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.