‘The 5 Ultimate Keys to Weight Loss’
It's natural for life's challenges to sometimes derail our momentum. It's totally normal to feel a loss of motivation from time to time, but with a few tweaks, you can regain control of your health and fitness game and crush your goals.
Today I'm sharing my top fat-loss tips to help you feel amazing and ensure success!
Are you ready? Let's do this!
1. Forget the short term diet mindseT
Ditch restrictive diets which NEVER work long term!
The powerful hunger hormone ghrelin will beat your willpower every time! Ghrelin increases when you choose to restrict your diet so don't be tempted to skip meals.
Skipping meals can lead to a cycle of giving into cravings as your brain will start to remind you of hyper-palatable foods.
Focus on retraining your taste buds with delicious, healthy whole food plant-based meals made from:
Whole grains
Legumes
Fruit & Veg
Nuts
Herbs & Spices
Seeds
Find yourself some awesome recipes for free by checking out my YouTube videos or browsing the internet.
Paul’s Top Tips
Stock your kitchen with healthy whole foods
You need never feel hungry again - This is my NUMBER ONE tool that honestly feels like a cheat code to fat loss!
Packing our tummies and colons full of whole foods plant-based meals activates the ileal brake. You physically won't WANT to put another gram of food in your mouth!
Batch cook meals
This saves a lot of time! Store them in the fridge or freezer and be sure to take food out with you to limit the need for bad choices.
Don’t skip meals
Keep the hunger hormones at bay by eating a diet that’s rich in nutritious whole foods as they’re higher in water and fibre, filling you up for far fewer calories!
For nearly all people, once we fall off the wagon it's very hard to get on again. We evolved our current physiology in a time of scarcity. Nowadays it is working against us and the only reliable strategy is to keep pumping ourselves full of those, yes you guessed it, whole plant foods!
2. Take advantage of “chronobiology”
“What’s that?” I hear you saying. Trust me, it’s fairly simple!
Chronobiology refers to the study of biological rhythms.
Studies have shown that calories eaten earlier in the day have less of a detrimental effect on our ability to lose weight vs those same calories eaten later. This means it’s not just about what you eat, but when you eat!
Consider front-loading your calories earlier in the day to maximize your body's ability to burn them efficiently.
Your metabolism naturally slows down later in the day. By eating your biggest meals earlier, you're working with your body's natural rhythms.
I personally now eat in about a ten-hour window starting as early as possible and finishing 5-6 hours before bed.
3. Don’t skimp on sleep
Speaking of bed, don't skimp on sleep! This causes detrimental effects on the gut microbiome and makes it hard to shift weight.
Here are a few things you can do to optimise your sleep:
Sunlight
Regulate your natural circadian rhythm by taking time to enjoy the sunrise and sunset.
Diet & exercise
Schedule meals and workouts earlier in the day, allowing a few hours of rest before bedtime to aid sleep.
Low lighting
Put down your technology early, read a book or meditate instead. Make sure the bedroom is cool, dark and quiet.
Supplements
If you suffer from insomnia taking l-theanine may help. CBD oil is another good supplement to help calm the mind.
Cold showers
Cold morning showers slightly increase cortisol, naturally helping you wake up early and promoting sleep later on.
4. Realistic Goals
Another important thing is to be realistic with the speed at which you try to lose weight.
We should aim only to lose up to 1% of total body weight each week.
Otherwise we risk burning off (catabolising) lean muscle tissue. This has the detrimental effects of lowering our baseline metabolism, making it increasingly difficult to lose weight and negatively impacting our body shape.
This is often where people become “skinny-fat"- lacking muscle yet still flabby.
5. Take accountability
My final tip and the one which most people are missing when they fail is... accountability!
When nobody is looking it's easy to think that one donut (and then subsequently the rest of the bag, oops) won't hurt! Or famously, you're too tired and will definitely get back in the gym tomorrow.
Taking accountability can be done in different ways but a great way of doing this is utilising the power of social media.
Join us on our socials! If you want to stay up to date with more helpful information then be sure to follow us on Instagram:
@hench.herbivore
Here are some great ways you could utilise social media:
You may well inspire others to get healthier and go vegan which is a beautiful feeling!
I've noticed that
those that pay, pay attention!
We want to work with people who are serious about changing their bodies and that are ready to put in the work.
We’ll make it easy by providing a custom meal plan and custom workout plan but you have to make the meals, get to the gym and turn up to the weekly coaching calls.
If the idea of optimising your health and body shape excites you then you’re exactly the type of person we are excited to coach! Book your free call now!
Much Love,
Paul & Gemma
Hench Herbivore
PS. Don’t forget to check out our amazing vegan recipe e-books and nutrition packed meal plans. If you’re in need of 1:1 support, please book a free call to talk to us about our online coaching services .
