How to Lose a Stone in 30 Days
Losing a stone can be a tricky process, but can be made easy with some of our tips and tricks. There are different ways you can lose weight, which include passive and active weight loss methods. Passive weight loss is when you incorporate dieting and exercise but to a lesser degree. People, who do passive weight loss exercise by walking, running to work, or the coffee shop instead of taking the car. The diet includes having more vegetables and nutrition without losing the benefits of their favourite foods.
Active weight loss is the focus of physical exercise to lose weight. The main characteristics of active weight loss are exercising daily and consciously changing your diet to lose weight. If you’re looking to lose weight, here are a few things you can do to start your weight loss journey in the New Year.
Have a High Protein Breakfast
It can be as easy as swapping your cereal or toast for a protein-rich breakfast, which will keep you fuller for longer and help to prevent mid-morning snacking. A high-protein breakfast promotes weight loss by maintaining your appetite hormones, making you consume less. This hormone normally makes us naturally eat more during the day, but with the addition of this type of breakfast, you should be less hungry during the day.
There are many benefits of protein powder, so why not make a protein shake in the morning? This can help satisfy any sweet cravings you have and make weight loss a breeze. Mix it with low-sugar fruit like berries, a handful of spinach, a tablespoon of flax and some almond milk.
At VitaProHealth, we have a range of protein powders. Here is a list of protein powders to help you in your journey:
- Nutrishake Chocolate
- Nutrishake Vanilla
- Protein Pro Chocolate
- Protein Pro Vanilla
- Rice Protein Chocolate
Vegetables are Your Friend
Carbohydrates are converted to healthy sugars in the body and if these sugars aren’t used for energy, they’re likely to get stored as fat. It is recommended to avoid food like white rice, pasta, noodles and bread that are naturally high in these carbs. Wild rice and courgette make great alternatives to white rice and pasta.
At dinner, it is advised to make sure at least half of your plate includes mostly green vegetables and other low-carb vegetable options such as tomatoes or mushrooms.
Are There Any Good Fats Left in the World?
It is important you consume some fats contrary to what you’ve been told. The misconception is that eating fat leads to gaining weight, but really, it’s the opposite. Fat is essential for health, but many studies have shown that a diet lower in carbs but higher in healthy fats is the fastest way to weight loss.
Healthy fats are found in oily fish, nuts (such walnuts), seeds (like flaxseeds), etc. Aim to consume a moderate portion of healthy fats in each meal. VitaProHealth’s Omega 369 supplements provide a convenient all-in-one blend of Omega 3, 6 and 9 oils in balanced proportions with the added benefit of Vitamin E ideal for your daily fat intake.
Importance of Portion Sizes
To help you lose a stone, the total amount of food that you eat in one sitting matters. A serving size is the recommended amount of one particular food. An example of this is the chicken you eat is a portion but 3 ounces of chicken is a serving. The benefit of controlling your portion gives better digestion, balanced blood sugar, improved satiety and weight loss.
Snacking is the Bane of my Existence
This depends on the individual, however, for the average person, consuming three meals per day, five hours is ideal between each meal to ensure you have full digestion. You might have breakfast 8-9 am, lunch from 2-3 pm and dinner from 7-8 pm. It’s also always a good idea to avoid eating very late at night especially cake and cheese. These foods are high in sugar and fat and are not ideal for losing weight.
It is recommended to eat a big meal at your main meals and then allow time between meals. This allows your body the opportunity to use up some of your stored fat reserves, rather than purely focusing on quick energy from the food you’ve just eaten.
Exercise at Least 5 Times a Week
When it comes to exercising for weight loss, it’s best to create a range of training into your workout plan. It is recommended by personal trainers to have a combination of HIIT as well as eight training for faster weight loss.
Training that promotes muscle growth will also help to increase the body’s metabolic rate. The more muscle mass we have, the more calories the body burns even at rest. So it’s good for losing weight and sustaining weight loss, to help you keep the extra pounds off. Strength training can include everything from weight training to resistance band workouts and does always have to involve weight if you don’t have any dumbbells to hand.
There are many different types of exercise you can do. We have a guide on 5 workouts for gym-goers and different workouts that are recommended if you are going through menopause.
How Can We Help?
At VitaProHealth, we value you as the customer and want you at your best. We have specialists that know what you need to better your physical and mental wellbeing. Regardless, don’t hesitate to visit our website for lifestyle advice and supplements. Take a look at our lifestyle page for tips and tricks. Contact us today by email at info@vitaprohealth.com.