Top 5 tips for losing 5-10kg

 



Top 5 tips for losing 5-10kg


1 - I believe the biggest reason by far for overeating is distraction. If you were to have the same snack you had scrolling while sitting at a table with no phone you almost certainly wouldn’t eat the same amount or perhaps even the same type of food/drink. Helpful tips: consume your food first then go do the other thing. The opposite also works. I.e. If trying to gain weight, purposely distracting yourself can help you consume more.


2- When it's helpful to track: if you haven’t tracked before, do so for a couple of weeks so you learn to understand how many calories you are actually eating. It may also be worth temporarily tracking if you have tracked before but have an inconsistent intake or its been >24months since tracking. Times when its not helpful: busy parent or if you have a poor relationship with food -> possible solutions: utilise the palm method (1 palm protein, 1 fist veg/salad, 1.5 palms carbs, 1 thumb fats) or simply aim for a protein and plant source at each meal with 3-4 different colours


3- Will power is a finite resource so establish a food environment that is in alignment with your goals. Either: don’t buy the stuff you overeat, place it in the most inconvenient places or use a more sustainable method: just buy the tasty snacks in pre packed serving sizes (single ice cream sticks vs a 2L tub). Doing this means you consciously have to go back for that 2nd choc bar or icecream…gives you a chance at stopping this detrimental habit.


4- Chew your food. It takes around 20 minutes for your gut to signal to your brain that you are full. Chewing your food more will not only help you feel fuller and possibly prevent overeating but it will also lead to an improvement in digestion. Don’t underestimate the power of putting your fork down between bites and don’t pick it up again until you have finished what's in your mouth. If that is still difficult then eat with a teaspoon. Once you have slowed down your eating you get your fork licence back.


5- Stay hydrated. 300-500ml water before each meal will help you realise if its true hunger or just dehydration. Guide: 35ml water per kg of bodyweight + 1L for each hour of intense exercise



If you want to fast track your way to achieving your goals under the guidance of an Accredited Sports Nutritionist fill out a coaching enquiry form on my Insta page or email me: connor@c2nutrition.com.au

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