Expert Secrets to Speedy Weight Loss

Weight loss is such a touchy subject, it is almost 'taboo' to talk about ! We all have this negative mindset around having to lose weight. We believe that:

- It's to hard

- I have to go on all these silly diets and near kill myself to lose the weight

- It is going to take me years to lose this weight. It takes to long !

If these are your beleifs it's time to turn them around RIGHT NOW ! I am going to share with you 8 expert secrets that have helped my clients turbocharge their weight loss and transform their bodies in as little as 28 days.

1. Drink water half hour before meals:

For some this may be a no brainer yet to others they have no idea why I would put this in. Most people know that water has so many benefits ! It helps clear up your skin, flushes away toxins and can even regulate body temperature. However, some people might not know this is the secret to having speedy weight loss. Water is a known appetite suppressant. Meaning it helps make you fuller and stops you from binge eating. By drinking a glass of water at least half an hour before meals you will feel more satisfied. Most of the time your body can't tell the difference between hunger and thirst so if you do feel hungry you might only need a glass of water ! Drink a cup of water and wait 15 minutes, if you still feel a little pang in your stomach you are most likely hungry. However, if it is just thirst you should feel satisfied.

2. HIIT Training

HIIT Training is a MUST if you are looking to lose the weight in as little as 28 days. My clients practice HIIT training at least twice per week in our studio because it has been proven to burn more fat & calories than any other method of training. I would recommend implementing some type of HIIT training into your workout routine at least 2-3 times per week as you can expect to see results in as little as 3 weeks !

3. Avoid sugary drinks & juices.

Most of the time we always count the calories & sugars in the foods we are eating but we don't realize how much sugar we could be drinking ! We know that chocolate has lots of sugar but most of the time we would drink a glass of juice without a second thought. On average in just 1 cup of juice there is 29g of sugar which is about two full tablespoons.

If you really want to turbocharge your weight loss and see results quickly you need to cut out sugary drinks & juices. Including soft drinks, sports drinks, energy drinks, juices etc.

4. Eat your food slowly

When we eat our stomach and our brain work as one. As we chew hormones are released that control our hunger and making us feel full. These hormones then tell the brain that we have eaten, reducing our appetite and helping us to stop eating. This whole process can take about 20 minutes, so chewing your food slowly gives your brain the time it needs to receive the signals. Eating too quickly often leads to overeating or binge eating as your brain doesn't have enough time to receive the signals.

5. EAT !

Over the years this belief around eating has become so negative. People believe that food makes them gain weight (it can, depending upon what you are eating) so in turn believe that if they stop eating it would help them lose weight. THIS IS THE FARTHEST THING FROM THE TRUTH !

When you stop eating or don't eat enough your body actually stores fat and holds onto it making it harder to burn. Yes, if you deprive yourself of food your body will eventually burn it but then it will start eating away at your muscles. By not eating you are actually making you weight loss journey harder and longer. You will start to feel sick and constantly maintain an unhealthy weight for a long time. If food is the issue make sure you portion control by adding carbs, proteins & healthy fats to each meal.

6. Get better quality sleep

Poor sleep has been proven to increase body mass index (BMI) and an increase in weight. Weight gain due to a lack of sleep can be caused by your resting metabolism decreasing, your want for more calories and in general just being tired and relying on food to keep you awake.

"Many studies have found that people who are sleep-deprived report having an increased appetite. This is likely caused by the impact of sleep on two important hunger hormones, ghrelin and leptin. Grehlin is a hormone released in the stomach that signals hunger in the brain. Levels are high before you eat, which is when the stomach is empty, and low after you eat. Leptin is a hormone released from fat cells. It suppresses hunger and signals fullness in the brain. When you do not get adequate sleep, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite." - https://www.healthline.com/nutrition/sleep-and-weight-loss#section2

Along with eating right and exercising, sleep is an important part of continuing your weight loss journey. It is recommended that you aim for 8+ hours per night.

7. Banish your bathroom scales

That's right ladies. The worst thing you could be doing is weighing yourself and I know so many of you do it EVERY DAY ! So many women I train become OBSESSED with weighing themselves. They find joy in losing weight which is amazing, but if they start to plateau and don't see the scales moving in the direction they would like to then their motivation diminishes. It is a very common and fast way to lose motivation !

The best advice I can give you is to ditch the bathroom scales and track your progress in other ways. You could start doing fitness testing, timing yourself on runs, planks, wall sits etc. Buy an outfit you would love to fit into and work towards that and notice how you are feeling, how your skin is looking. These are major indicators that you are moving forward in your health journey but they always get overlooked by the simple fact that we focus to much on our scales !

8. Biggest Secret is there is no secret

The biggest secret is THERE IS NO SECRET. Creating a healthy & happy lifestyle for yourself isn't hard. You just need to start asking yourself

"Am I worth it"

Are you worth the effort, the time and I am imagining you saying "HELL YES I AM" so don't let me down ! Take that first step today and don't look back.

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I hope you all enjoyed this blog post. If you know a friend who is struggling to get started or even stay motivated make sure you share this with them. Talk to you all next week x

- Maraea Goymour