8 Golden Rules of Weight Loss

May 13, 2014 | Boxing, Diet, Fitness, HIIT, Nutrition

When you want to lose weight, there are lots of potential diet traps you can fall into. Here are ten of our failsafe diet rules for cutting calories whether we’re eating out or at home.

1. Stick to the 4 tablespoon rule.
That means consume no more than 4 tbsp of oils and fats per day (total). This includes butter on your toast (if you must!), dressings on your salads, marinades on your meat, and the oils you use to cook with. Be vigilant!

2. Watch your portions.
Don’t let anyone else serve you, or pressure you into eating more than you want to. Remember it takes 20 minutes for your stomach to register you’re full too, so eat slowly.

3. Go for low GI carbs.
Low-glycaemic carbs give you that great ‘slow-burn’ energy so you have enough fuel in the tank to exercise, and don’t get cravings. Try oats, pulses (lentils and chickpeas are great), sweet potato and dense grainy bread. Remember to watch calories though – heavy bread is often calorie-rich so you’ll often need smaller slices.

4. Hydrate.
You should have 2 litres of water a day, plus an extra litre for every hour you exercise. And remember sometimes we mistake thirst for hunger, so always have a decent drink of water before you eat.

5. Don’t add sugar or salt to food or drinks.
They both make you retain water, which as you know means bloating. Plus, there’s already plenty of salt and sugar hiding in foods, so chances are your RDI of sugar and salt is already being met.

6. Don’t skip.
…well unless it’s with a skipping rope as part of your workout! Skipping meals is bad for weight loss as it only makes you crave food later on. And when you’re hungry and craving food, your willpower is decreased and you’re more likely to go for easy, fast, fatty foods.

7. Don’t OD on fruit.
Don’t have more than 2 pieces per day (that includes fruits you put in smoothies). Because while fruit is natural and good for you, it’s still a simple sugar.

8. Bring on the veggies.
Vegetables are your best friends when you’re going for weight loss. Don’t scrimp, and try to fill your plate with 50% vegetables. Dark green and colourful veg are best (broccoli, spinach, capsicum, kale…the list goes on) as they’re high in nutrients and antioxidants. Veggies also fill you up for longer so you can beat cravings!

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