How to Lose Weight and Keep it Off on a High Protein Diet

Are you looking to shed those excess kilos that you just can’t seem to
shift?Ask anyone about the most effective way to lose weight, and they will
probably give you a simple answer: go on a diet and exercise. Sure, this
works. However, there are numerous other factors that influence weight
loss, hundreds of diet plans to choose from, and the question still remains:
How do you keep the weight off? 

Here are some sure-fire ways to lose weight and an effective diet plan to
keep it off, once and for all.  

Reduce Your Calorie Intake 
Calories measure the energy content of foods and drinks. To lose weight,
you need to reduce the number of calories you consume to 500 fewer
calories. 

One way to achieve weight loss quickly is to cut back on sugar and refined
carbohydrates such as bread, white rice, and pasta. Eating a lot of high-
calorie foods can lead to being overweight or obese. According to the
World Cancer Research Fund, high-calorie foods to avoid include things
like chocolate and sweets, chips, biscuits, cake, ice cream, fast food, and
pastries. Adding vegetables and other fiber-rich foods to your diet does not
only make you healthier; it will also help you curb your calorie
consumption.  

Exercise
It is universally acknowledged that exercise can help you lose weight. Your
metabolism goes up when you exercise, which means that the number of
calories that you burn in a day increases. A 2017 article in Healthline,
reviewed by Peggy Pletcher, a licensed and registered dietitian,
recommends that you perform some form of aerobic exercise at least three
times a week for a minimum of 20 minutes per session. More than 20
minutes is even better if your goal is to lose those few pounds. Aerobic
exercises include walking, jogging, cycling, swimming, and dancing. Find
something you love and make it part of your routine.

Apart from weight loss, other benefits from exercise include lowered risk of
many chronic diseases such as cardiovascular disease, diabetes, various
types of cancer, and depression and anxiety.  

Avoid Psychological Eating 
Losing weight is more than just diet and exercise; your mind and behavior
play an essential role in your weight loss journey.

“Weight is hugely psychological,” Katie Rankell, a registered dietitian and
program director of the UCI Health Weight Management Program, says. “If
it were just a hunger thing, we’d eat when we are hungry and stop when
we’re full.”

Psychological or emotional eating happens when you eat food to make
yourself feel better. When your hunger is dynamic rather than actual or
physical, you will likely eat mindlessly and crave specific comfort foods,
which are usually unhealthy and high in calories. 
 
Practice mindful eating by paying attention to your food and eating it slowly.
Instead of using food as your primary coping mechanism, try non-food-
related activities such as reading a book or listening to music to reduce
stress.

Get Enough Sleep
Sleep deprivation also significantly impacts weight loss. Sleeping less
makes us eat more because it affects peptides, which are responsible for
appetite regulation. “Ghrelin stimulates hunger, and leptin signals satiety to
the brain and suppresses appetite,” says Allison T. Siebern, Ph.D., a
Fellow in the Insomnia and Behavioral Sleep Medicine Program at the
Stanford University Sleep Medicine Center. “Shortened sleep time is
associated with decreases in leptin and elevations in ghrelin.”

Being deprived of sleep does not only whet our appetites; it also fuels the
desire to munch on high-calorie foods. It should come as no surprise that
people who sleep less than seven hours a day tend to gain more weight
and have a higher risk of becoming obese than those who get seven hours
of shut-eye.

Keeping the Weight Off on a High-Protein Diet 
In the early 1970s, dieticians started using a high-protein diet as a useful
weight-loss tool. Since the late 1990s, there have been numerous weight
loss studies using high-protein diets. Recent studies show that protein has
a satiating effect. “It takes a longer time for your body to break down and
digest most protein, so it delays your appetite and keeps you feeling fuller,
longer,” says Roger E. Adams, Ph.D., a nutritionist, and weight-loss
consultant.

A high-protein diet does not only reduce your appetite and keep you from
overeating; it also helps reduce cravings and prevent you from emotional
eating. Studies published in the National Library of Medicine found that
high protein intake significantly boosts metabolism, thereby increasing the
number of calories you burn. It can amount to 80–100 more calories burned
each day. Since a high-protein diet boosts metabolism and automatically
reduces calorie intake and cravings, many people who increase their
protein intake tend to lose weight almost instantly. 

Several studies have found that when people eat diets high in protein, they
burn more calories for several hours after eating. The Harvard School of
Public Health recommends that you consume plant-based protein as much
as possible. It includes legumes such as lentils, beans and peas, nuts and
seeds, and whole grains. Animal-based protein is just as important. Poultry,
seafood, and eggs are good sources of protein. But the consumption of red
meat —such as unprocessed beef, pork, lamb, veal, mutton, and goat
meat—should be more limited. Also, processed meats, including bacon, hot
dogs, sausages, and cold cuts, should be avoided where possible.

How to Enjoy a High Protein Diet with Herbalife

One of the reasons I love Herbalife so much is because they provide
protein shakes that are easy to prepare, delicious, and they keep you full
and satiated for a long time. You can add fruit and vegetables such as
blueberries or spinach to give yourself a healthy, high-nutrition snack. Their
shakes are one of the key components of the Healthy Living diet. Are you
interested to know more? Please reach out directly using the contact form
on my website and I look forward to chatting with you!

5 Easy Tips to Stay Hydrated, Happy and Healthy

As you probably know, as humans we're made up of about 70% water, which means we need to drink lots of water each day to stay hydrated. It's important to stay hydrated so that you can stay healthy, energised and happy. 

 How do you know if you're dehydrated? 
 Typical signs of dehydration are: 
- Thirst and a dry mouth 
- Dark yellow urine 
- Bad breath 
- Fatigue or muscle fatigue 
- Headaches 
- Constipation 

 If you have any of these symptoms, you need to drink more water! Plus, it's also important to consider the quality of the water you drink, as most communal water supply systems contain pollutants that put an extra toxin load on your body. 

At the very least, you should install a filtration system in your home to remove pollutants like calcium, flouride and other heavy metals. I highly recommend the Kangan Water System as I've used it myself for three years. It creates an electrical charge as the water goes through the medical grade device and as such breaks down the molecules of the water so it is easier to drink and tastes delicious and provides your body with a very pure water source. 

So how much water do you need exactly, to stay hydrated? Your age, gender, physical activity level and climate all help determine how much water you need to stay hydrated. For example, health experts advise that adult women need about 2L of water daily while adult men need about 2.5-3.3 L. Typically, the greater your body mass, and the more physical activity you do, the greater the amount of water you need. If you're experiencing any of the symptoms above, here are five great small things you can do to stay hydrated.

8 Glasses A Day Keeps The Fat Away

The transparent, colourless liquid (H2O) which falls from the sky as rain, issues from the ground as springs and composes ¾ of the earth’s surface in the form of rivers lakes etc. (Webster’s New Lexicon Dictionary)

 

Water is probably the single, most important catalyst in losing weight and keeping it off. One of the things we take most for granted, water plays a very important role in permanent weight loss. It aids in suppressing the appetite naturally and metabolising stored fat.

 

Studies show that a increase in water intake can actually reduce fat deposits. The kidneys do not function properly without enough water. When this occurs, some of the load is passed on to the liver has to aid the kidneys, it cannot function efficiently. Consequently, the liver metabolises less fat, thus fat remains stored in the body and weight loss ceases.

 

Many people, whose bodies retain water, drink less water, hoping to eliminate the problem. The body sees this action as a threat to its survival, so it attempts to hold on to every drop. Water is then stored in spaces outside the body’s cells. This causes swollen feet, hands and legs. Diuretics offer only temporary relief. The best way to overcome excess water retention is to give the body what it needs, which is plenty of water! Only then can stored water be released.

 

Overweight people need more water than thin people. Larger people have a large metabolic load. Water also helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It helps prevent sagging skin that usually follows weight loss. Shrinking cells are plumped up by water. The complexion then appears clean, healthy and resilient. Water also flushes wastes from the body and thus eliminates constipation. The endocrine gland function improves, thus the entire system functions more efficiently.

 

Water not only accomplishes all of the things listed above, but it also works with fibre to create a satisfied feeling and help subdue hunger pangs. At least 6 – 8 glasses of water per day is recommended.

 

* REMEMBER *

 

“WHAT GOES THROUGH THE LIPS,

 

MUST GO ON THE HIPS”

 

BE HONEST WITH YOURSELF.

10 Tips for Your Metabolism

  1. Eat breakfast within 45 minutes of waking up. Your body has fasted all night while asleep, and needs food to start your metabolism in the morning. Remember research shows that those who don’t eat breakfast within 90 minutes of waking up are 147% more likely to be obese
  2. Eat every 2-3 hours. Your metabolism consistently needs calories to stay elevated. When you skip a meal, your metabolism crashes. Eat 5 or 6 small meals per day at spaced intervals, and you'll experience less hunger and a higher metabolism-- which equals more weight loss.
  3. Eat a balance of protein and complex carbs. Imagine an empty plate, with1/3 of the plate lean protein (fish, chicken, turkey, tofu) and the other 2/3 of the plate complex carbs (dark green salad with heart healthy dressing like olive oil and lemon juice, sweet potato, steamed vegetables)
  4. Stay hydrated. Drink your personal recommend amount EG; 1ltr for 25kg of body weight.
  5. If you need to snack, snack on protein. Find health sources of protein that you can enjoy for ~100 – 150 calories. Looking for low sugar, low fat options like almonds, egg whites, cottage cheese, soy nuts and of course the best...Herbalife protein bars.
  6. Incorporate strength training and cardio. Lean muscle mass is the key to burning fat and calories. No ladies, you will not get bulky. Muscle is the single most important predictor or how well you metabolise your food, how many calories and body fat you burn
  7. Say no to sugar. When you eat sugar you throw your metabolic switch into fat storage mode. Focus on foods with a low glycemic index, meaning foods that are low in sugar and help support healthy blood sugar levels
  8. Add some spice to life. When you eat spicy foods, it boosts up your metabolism. Have fun with the cayenne pepper and hot salsa (just lose the chips)
  9. Get sleep. People who do not sleep for 7-8 hours a night are more prone to weight gain. A tip: shut off the TV and use that hour for an extra night of sleep.
  10. Avoid stress. Easier said than done, but stress can actually lead to weight gain, especially around the tummy. Why? Physical and emotional stress elevates cortisol levels, which slows your metabolism