Portion control

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Portion control is a very simple but not easy concept. Everyone today is looking for a short cut to allow them to eat what they want, but there are sadly no short cuts. Eat less and lose weight. Here is a few tips on how to do just that.
Use a smaller plate or bowl when serving up your food and do not go back for seconds.
Get the people you live with behind you. It’s almost impossible to do it alone. Ask for their help in cooking smaller amounts of food.

1. Eat slower. It takes at least 20 minutes for the hormones that indicate you are full to reach the signal to your brain. It is proven if you sit down, fully chew each mouthful and take 20 minutes to eat a meal your stomach will become flatter.

2. Don’t pick at food and snacks while you are cooking. So many of us walk in the door starving and eat so many snacks while the dinner is cooking, and still eat the same sized meal portion. Don’t let yourself get this hungry. Eat snacks every few hours to stop you binge eating. You always eat more than you need and too quickly when you are starving.

3. When grabbing food at lunchtime, don’t go for the large option and don’t buy a side to make up for the fact you have a smaller meal.

4. Make sure every meal is balanced and will fill you up. This will need to involve fats and proteins as these food sources keep you fuller for longer. Fats (nuts, seeds, avocados, dairy products, olive oil, coconut). Proteins (meat, fish, dairy, eggs, pulses). I can help put meal ideas together if you need.

5. Keep track of how much you are actually eating with a food diary.

Fancy a smaller belly?

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The tummy is the number one topic for weight loss. It’s true that it is a tough area to combat. Especially as stress and lifestyle play a big part in our cortisol levels. Plus, we typically consume way too many of the wrong types of carbs, resulting in the storage of stomach fat. There are three main points that cause stomach fat. What you eat, when you eat and your rest. 21 days give it a go!

What you eat is obviously very important.

1.Foods to cut out- White & refined carbs. All breads, pastas, white rice, noodles, white potatoes, cakes, chocolates, pastries & cereals. I promise this will help. Continue to have carbs in your diet, but keep to brown rice, oats, sweet potato & quinoa. It’s hard to do, as bread, pasta etc is so readily available, but it’s very possible, and it works.

2. When you eat is also very important.
a. EVERY morning have breakfast. Porridge, eggs, yogurt etc. are all good choices.
b. Eat something ASAP of your workout. Ideally within 15 mins-1hr post training. During this short window, your muscles are depleted of glycogen and the cell membrane is more permeable. Basically this means the food will be broken down and stored in your muscles rather than your belly during this period.

3.Sleep! Your body needs rest. Lack of sleep causes an increase in cortisol levels, which leads to fat being stored on the belly. It also interferes with your levels of ghrelin. This is a hormone that tells your brain you are hungry. This is why on days after a late night you quite often crave carbs or never feel fully satisfied.

Portion control

/in /by

 

Portion control is a very simple but not easy concept. Everyone today is looking for a short cut to allow them to eat what they want, but there are sadly no short cuts. Eat less and lose weight. Here is a few tips on how to do just that.

  1. Use a smaller plate or bowl when serving up your food and do not go back for seconds.
  2. Get the people you live with behind you. It's almost impossible to do it alone. Ask for their help in cooking smaller amounts of food.
  3. Eat slower. It takes at least 20 minutes for the hormones that indicate you are full to reach the signal to your brain. It is proven if you sit down, fully chew each mouthful and take 20 minutes to eat a meal your stomach will become flatter.
  4. Don't pick at food and snacks while you are cooking. So many of us walk in the door starving and eat so many snacks  while the dinner is cooking, and still eat the same sized meal portion. Don't let yourself get this hungry. Eat snacks every few hours to stop you binge eating. You always eat more than you need and too quickly when you are starving.
  5. When grabbing food at lunchtime, don't go for the large option and don't buy a side to make up for the fact you have a smaller meal.
  6. Make sure every meal is balanced and will fill you up. This will need to involve fats and proteins as these food sources keep you fuller for longer. Fats (nuts, seeds, avocados, dairy products, olive oil, coconut). Proteins (meat, fish, dairy, eggs, pulses). I can help put meal ideas together if you need.  
  7. Keep track of how much you are actually eating with a food diary.

How to shift kg’s in 28 days

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One of the most common mistakes when trying to lose weight is to completely change your day to day living.The key is not to try to change too much. Below are 10 points that can help you lose weight and increase your fitness. Pick three that you can realistically commit to and reevaluate at the end of the month.

 

 

1.Cut out ALL booze.

2. Have one cheat meal a week. This is not a cheat day, but a cheat meal! If you know you are meeting friends for dinner you can relax but every other meal must be what Ali would be happy with!

3. Increase the workouts to 5 days a week of intense exercise. (These don’t all need to be with Ali).

4. Cut out fizzy drinks and added sugar to tea and coffees.

5. Cut out ALL bread, cakes and pastries.

6. Cycle or run to work instead of using public transport or your car.

7. Cut out ALL sweets, chocolate and desserts. (Except fruit).

8. Cut out all bread, pasta, white rice, potatoes and cereals and replace with sweat potatoes, brown rice, oats and quinoa.

9. No take aways, ready made meals or processed meals. Eat fresh foods from scratch.

10. Download MyFitnessPal or Calorie Counter apps and add all your exercise and food consumption daily. You can see exactly what you are eating, the break down of carbs, fats and proteins and how many calories you are allowed depending on your goal and amount of exercise you have done.

5 tips that’s will make your belly flatter

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“My belly” is the no 1 complaint area I hear from the majority of people I deal with. It’s true that it is a tough area to combat. Especially as stress and lifestyle play a big part in our cortisol levels, which causes fat to be stored on our stomachs. Below are 5 pointers to help reduce belly fat and give you a flatter tummy. Only one involves changing your food, the rest are all lifestyle changes. 21 days give it a go!
Eat slower. It takes at least 20 minutes for the hormone Leptin, which is responsible for telling your brain you are full to register. Sit down, and consciously chew each mouthful before you take the next bite. This will reduce bloating, you will feel full when you are actually full, not 20 mins later when you are feeling sleepy at your desk, and you will end up eating less.
Cut out refined carbs. Breads, pastries, cakes, sweets and chocolates. No way round this. These foods go straight on the belly.
Get an extra 30 mins a night sleep. Lack of sleep causes an increase in cortisol levels which cause fat to be stored on the belly. It also interferes with your levels of ghrelin, which is a hormone that tells your brain you are hungry. This is why on days after a late night you quite often crave carbs or never feel fully satisfied.
  Drink plenty of water. 2 litres a day is the recommended amount. If you don’t like plain water, add squash or try green or herbal teas.
Don’t eat just before you go to bed. Make sure you have finished your last meal 90 mins -2 hours before you head off to bed.