Our treatments takes inches from your body and the results last, providing of course that you are sensible. The aim is to use this fantastic treatment to bring about a lifestyle change. Regular meals, portion control, not too much alcohol and regular exercise will help ensure your new shape is retained. There are three general areas on which to focus on the path to a healthier new you :-
Eating and Nutrition
- Drink 2-3 litres of water a day. Every cell is approx. 70% water, so for your body to lose weight and function properly you need to be hydrated! Carry a bottle of water around with you so you it’s always readily available to sip throughout the day.
- Eat slowly. Challenge yourself to taste each bite of the next meal you eat. Instead of talking or working whilst eating, drop everything except your fork and taste every mouthful. It can take the brain up to 20 minutes to recognise the feeling of fullness. This means when your stomach is full, your brain has not yet told you, so you can end up continuing to eat and consume extra calories!
- The Hunger scale. A lot of people don’t know when they’re hungry. They eat for lots of other reasons – like boredom, tiredness or habit. Next time you think its lunchtime, ask yourself, “on a scale of one to ten, how hungry am I?” If the answer is 2 or 3 you aren’t hungry enough to eat, but if it’s 9, you should have already eaten.
- Eat as much organic fruit and vegetables as possible. 5 portions a day will give you most of the vitamins you need, but the more you can eat the better. If you are unable to then it may be necessary to take a multivitamin supplement. Always try to eat organic fruit and vegetables as they haven’t been treated with strong pesticides.
- Eat breakfast. Every meal you miss encourages your body to store fat and your metabolism to plummet. This means that your body not only stores fat you already have but will then store the fat from the next thing you consume! Your brain and body won’t function properly leaving you with low energy levels. Breakfast is the most important meal of the day and research shows that long term weight loss without breakfast is virtually impossible.
- Eat 5 times a day. This will prevent your metabolism from slowing down. You burn more calories from the energy it takes to digest food so eating 5 times a day is the equivalent of doing a short workout. If you are short on time, maybe have a protein bar, a snack pack of nuts & berries or a piece of fruit for a mid morning/ afternoon snack. Take a packed lunch to work. This will prevent hunger and stop you from snacking on naughty treats whilst keeping your blood sugar levels stable.
- Increase the amount of protein in your diet. Protein helps stabilise the secretion of insulin into your blood stream, a process that affects the metabolism. The average person will benefit from a minimum of 70 grams or higher per day. Protein helps maintain the metabolism better than carbohydrates or fat whilst dieting. A higher protein diet is better at satisfying the appetite than any other diet.
- Watch your calorie intake. The average male needs 2400 calories a day and the average woman 1900. Gender and physical activity need to be taken into account. If you want to lose weight aim for 1400-1700 calories for women and 1600-2100 calories for men per day. Don’t reduce your calorie intake too quickly though as this can lower your metabolism too much.
- Eat low fat. Steer clear of saturated fats, trans- fats and hydrogenated fats. Cut fat of meat and avoid frying foods.
- Eating patterns. Have you noticed that you’re more vulnerable to a choc-attack at certain situations? If you know when your time of maximum temptation is likely to be, you can take steps to save yourself.
- Keep a food diary. This helps you to know yourself better and to help control what you are consuming.
Exercise and Lifestyle
- Exercise isn’t strictly part of our aftercare advice! However, in any positive change in lifestyle, exercise can’t hurt! So with this in mind exercise more. This will burn calories and speed up your metabolic rate. Get a pedometer and aim to walk 10000 steps per day, slowly increasing this over time? Walk the dog, walk to work just walk, walk, walk….. It’s good for you and it’s free! Find out if there is a walk and talk group near you. It’s a great way to make new friends whilst burning those calories
- Avoid alcohol. Not only is most alcohol full of calories but new research shows that the metabolism of fat is reduced by as much as 73% after only two glasses of vodka and lemonade in a one hour time period. This tells us that the primary effect of alcohol on the body is not so much ‘how much’ of it gets stored as fat, but how it shuts down the body’s ability to access your fat stores for energy.
- Interval training. Try doing 1 minute of fast exercise then 1 minute slow. Or 2 minutes fast then 1 minute slow. This process again speeds up the metabolism for 4-5 hours after working out Try and train 3 to 4 times a week, it doesn’t have to be long, 20 minutes is enough, as long as you increase your heart rate.
- Try something new. How about trying something you’ve never done before? The gym isn’t everyone’s cup of tea, so look in the local paper or check events on Social Media, there are so many exercise options ranging from Tai chi to Zumba, there is something for everyone.
- Use measurements, don’t weigh yourself. How your clothes fit you is the best indication of weight loss. Remember muscle weighs more than fat!
- Treats at the weekend. Be good during the week and treat yourself at the weekend. Obviously don’t go mad but having this treat time will eliminate the feeling of being deprived of the things you enjoy. If you try to be good 7 days a week, then eventually you will crack, leading to binges.
- Get plenty of sleep. Try to get 8 hours of sleep a night.
- Stay motivated. What are your goals that will keep you motivated? Is it a holiday, a wedding or a whole new wardrobe! Whatever your incentive is stay positive and go for it.