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.