Good morning
I know a lot of people can relate to this including ME.
Especially for the people who are DOING everything right.
I know I keep saying it but your body is SO intuitive and like your workouts it’s imperative to change your nutrition up and mix
things around.
This is an example of Rachel Holmes, Founder of KSFL – she does a lot of HIIT & heavy weight training. When she went on holiday for 5 days to Barbados. She didn't do any HIIT or Weights just a daily Yoga Class (she has never done Yoga), lots of walking, lots of laughing and tons of resting on a sun lounger.
She didn't do any fasting and ate more than she usually does....
and guess what... she lost weight.
Stress is such a HUGE factor in
fat loss & health. If you are stressed it really is so hard to get the results you really want.
Do address your stress levels & make sure you are doing some mindful type exercise, regular massage & SLEEP...work on your sleep routine as much as possible.
Do YOU eat clean, unprocessed food?
Have you cut out sugar, alcohol & diary and feeling mentally on top of your game........
BUT
You’ve hit a bit of a wall with your results &
still feel like you have a way to go before you are at your target or goal.
Here are some tips to ensure you get to where you want to be.
1: SLEEP
Sleep is the biggest body reset and you need MORE of it not less.
Try:
Going to bed earlier
Sleep in pitch black space
No phones or stand by near your head.
Prepare & start winding down for sleep 2 hours before bed.
Leave a good 3 / 4 hours after eating before hitting the sack.
You know this makes sense
so DO IT
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2: Are you eating the same food daily?
Try:
Rotating your meats & fishes so you don't develop food sensitivities. I didn’t I ate a lot of eggs and have done an intolerance test and guess what I am intolerant to - yes Eggs.
Rotate your veggies - Vary the cooking methods Steam / Fry / Roast
Rotate the times you eat
Rotate the portion size and meal frequency.
Always choose grass fed and organic
whenever you can.
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3: Have you tried Intermittent Fasting?
If can be a useful tool BUT can be difficult for many women to get past the15 hour mark.
After 15 hours you may get brain fog & want to kill people.
Try:
On a fasting day try your usual herbal tea – have you tried Chia tea with a teaspoon of Coconut Oil whizzed up in a blender.
The fat makes your body stay in ketosis so your physiology gets the
benefits of Intermittent Fasting and the fats provide enough fuel for your brain that you don't get the same stress response. You still have energy (it feels like more energy than a normal breakfast provides), and you can still make hormones.
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4: Are You Over Exercising?
When you hit a plateau and you are training regularly
TRY:
Exercising in much shorter bursts.
Exercise to de stress - Walking / Yoga / Pilates /
Meditation
Change your exercise programme. Mix it up.
HAVE A REST.
Your body might need a rest from super intense training?
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5: Has Sugar and Fructose crept in and you didn't realise it?
Try:
Cutting out nuts and fruits - We think nuts are healthy, they are, but if you are eating too many you will be raising your insulin levels. Cut them out for a week or so.
Insulin needs to be lowered for fat
burning
Cut out booze - all booze stops fat loss in its tracks for days.
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6: Have you upped your portion sizes without realising it?
Do a quick portion size check - are you overeating at meal times?
Try:
Eating slowly.
Put your fork down after each mouthful.
Give your body time to digest the food before you eat more.
Enjoying your food and not bolting it
down.
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7: Are you being KIND to yourself?
Please take some time and love yourself.
You really are wonderful you know
Treat yourself with care and be your own best friend.
Today make a fresh start and really look after yourself.
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8: Are you eating too much
Protein?
Too much protein can also be detrimental to your fat loss.
To calculate how much protein per day your body needs is roughly your weight in kg
x 2.
So if you are 68kg your total protein requirements in grammes is 136g grammes.
Depending on how much training you do per day you would add more.
I hope you enjoyed these tips. Also remember you don’t have to do all of them at once may be try one each week.
Good luck and let me know how you get
on?
