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Successful Summer Slimming

Jun 7, 2016 | Exercise, Health, Nutrition, Weight Loss

Spring has well and truly sprung now is the perfect time to kick-start a healthy eating plan and be in your best shape this summer. Start now to avoid jetting off on your summer holiday wishing you had started sooner. I have noticed, from my own experiences and when working with my clients, that most people find making small changes much easier than going too ‘extreme’. Small changes add up over time and are more likely to lead to a healthier lifestyle and weight loss that lasts.

Here are my golden rules for successful summer slimming based on the latest information and research on nutrition and exercise that works:

Ditch Sugar

This includes hidden sugars in starches such as bread, rice, pasta and potatoes. They cause blood sugar imbalances, creating an environment in the body for fat gain. Low sugar or low GI foods on the other hand, help balance blood sugar and create an environment for fat burning. Managing blood sugar levels means an end to sugar crashes, cravings, lack of energy, brain fog and the risk of major life threatening diseases.

Cut out white rice and pasta and eat lower GI options such as brown rice, quinoa and lentils; they’re higher in protein and taste great. Cook them with sautéed onion and garlic, turmeric and organic chicken stock. Swap white potatoes and make a mash with steamed cauliflower. Puree in a blender with butter and a splash of double cream, or coconut cream if you’re ‘dairy free’. Sweet potatoes and butternut squash are also great low GI options. Try them roasted with a drizzle of coconut oil and a sprinkling of chilli flakes. Ditch white and wheat breads and try gluten free rye/pumpernickel bread, it’s tastier than you might expect, especially when toasted.

Use Protein Power

A low GI protein breakfast will fuel you and lead to healthy eating for the rest of the day. You’ll avoid having to counter blood sugar peaks and crashes and you won’t feel so hungry. You will however, feel more energized and satiated. Opt for gluten-free porridge made from quinoa or buckwheat, coconut yoghurt with berries and chia seeds or eggs and wild-smoked salmon on rye toast.

Get Friendly with Fats

Unhealthy fats generally come in the form of margarines and are used in many processed foods such as pizzas, biscuits, fried foods, readymade meals and fast food. They are linked with obesity and known to clog the arteries. On the other hand, healthy fats help burn body fat, they keep hunger at bay, are heart healthy and can help lower cholesterol. Eat healthy fats such as grass fed butter, coconut oil for cooking, olive oil to drizzle on salads, avocados, organic eggs, raw nuts and seeds, including flax and chia seeds.
If you eat them, choose grass fed meats and wild fish such as salmon, sardines, mackerel and herring which are high in healthy Omega 3 oils.

Use Metabolism Boosters

There are a number of easy things to do daily to boost your metabolism, help regulate or lower blood sugar, reduce cravings and cleanse the internal organs. Sprinkle cinnamon on your food and add it to smoothies, eat grapefruits and blueberries, snack on an apple and handful of raw almonds and use raw apple cider vinegar in salad dressings.

Exercise Smarter

High intensity interval training (HIIT) is known to be both aerobic (heart healthy) and anaerobic (strength and lean tissue healthy), giving you the best of both worlds. Research shows switching to a form of exercise that creates intensity is key to effectively burn body fat. The easiest way to create intensity is to lift weights, even for us girls! You’ll sculpt, firm and tone your body, increase your physical and mental strength, reduce risk of osteoporosis and arthritis in later life, plus you’ll release hormones in your body that naturally burn fat. And, it’s also anti-ageing!

 

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