If you’re anything like me losing weight means one thing, gym, gym and more gym. But recently I have switched my focus on to eating well, portion control and calorie management, and I’ve lost more weight in the last few months then I ever did by depending on the gym alone.
The 70/30 approach
What really helped me was a rule called 70/30. In a nut shell the 70/30 approach says about 70% of initial weight loss comes from changes in diet and 30% from exercise.
What that means in practice is that 70% of our efforts should be focused around nutrition, healthy eating, changes in food habits and how much you eat whilst 30% on exercise and keeping physically fit.
When I saw this it really hit home, because my approach has always been the opposite, going gym 4 to 5 times per week and not really making the right changes to my food habits.
In practice, that 70% is the hardest to accept because it involves lifestyle changes, so to get you in the right frame of mind, here are some tips that worked for me in achieving the 70/30 rule.
Small changes can make a big difference
- Switch from white bread to brown bread
- Go for wholegrain rice over white rice
- Replace soft drinks with water
- Drink at least 8 glasses of water a day
- Replace your chocolate cravings for healthily snacks like fruit and nuts
- Drink hot water after every meal to help digest food
- Try to incorporate salad in every meal and make sure it’s replaced for food like chips
- Reduce your portion sizes but eat more often
- Get rid of the fryer and oven bake instead
- Plan your meals ahead
- Always eat breakfast
How much you should eat
- Work out how many calories you need to eat to lose weight
- Keep a food diary to manage your calorie intake
To do this, I use a really cool app called ‘lifesum.’ By filling in your details the app works out your recommend calorie intake weather that’s to maintain or lose weight. You can then log all your food on the app and it works out how many calories each meal was and keeps a log. It’s a great way to keep on top of your calorie management.
Be happy and confident
By following the 70/30 rule, I have replaced high calorie foods with low nutrients, for lower calorie foods with high nutrients. This change in it self has made me feel a lot more healthier. I find myself eating more regularly but eating the right foods, and I indulge but sensibly.
Keeping a log on ‘lifesum’ really helps with calorie management and keeps me on track with how much fuel my body needs, rather then how much I want to eat.
The combination of the above and going to the gym twice a week, has resulted in a positive lifestyle change that keeps extra weight off.
More importantly, when you eat right and stay fit your body is at its best. So whatever your natural body shape is be proud of it because there’s nothing better and more beautiful then feeling great.
Click here to download lifesum
Photo credit: healthjigsaw.com