Ditch the quick-fix diets and embrace the fundamentals! These 5 key elements can transform your weight loss, fitness, and overall health with just a few simple tweaks. Discover the secrets to successful, sustainable transformation.

On average, an individual will take on 126 diets in their lifetime.

In a poll commissioned by Love Fresh Berries they found that most people lasted just 6 days on their chosen diet.

We are a nation of diet hoppers jumping from one fad to the next and quite frankly it’s playing havoc with our physical and mental health. 

Before you start your next diet, consider these 5 elements first.

Just some simple adjustments to these areas within your lifestyle can have a huge impact on your weight loss, fitness, and health. Think of these areas as fundamentals in your everyday life. Time after time we skip the fundamentals and opt for a quick diet fix, which often results in us quitting said diet 1-2 weeks later.

This year let's quit diet-hopping! 

Sleep

Sleep 7- 8 hours each night consistently (not just on Sundays).

Our body can’t bank sleep and it responds very well to regular sleeping patterns. This means trying your best to go to bed at the same time and wake up at the same time most days is a great place to start.

Sleep is also our time to recover, heal and grow.

If your body is tired or fatigued, you’re more likely to opt for high sugar or high fat foods in the search for more energy, not an ideal combination when weight loss is the goal.

If you’re working out it’s also important to note that lack of recovery can cause injuries, decrease in energy and a decrease in strength. Lastly, feeling lethargic or fatigued means you’re less likely to keep active throughout the day which is key when it comes to losing weight.

If you struggle with falling to sleep, try staying away from screens an hour before bed. If this isn’t possible, use a pair of blue light glasses. These block the blue light from our screens which can disrupt our body clock, sleep quality and sleep duration. 

3 Nutritious Meals

Aim to eat 3 nutritious meals a day, sit down, enjoy them, and use cutlery!

We need to come away from thinking shakes, bars and drinks are classed as substantial meals. They are convenience foods and should only really be used for that reason, not as a substitute for mealtimes. Yes, they are listed as ‘low calorie’ or diet friendly options but rarely do they fill you up and usually the need for a snack creeps in an hour later. 

There are many benefits to sitting down and enjoying a meal. You’re likely to opt for something more satiating, with fewer additives and with more micronutrients. You’re also more likely to see it as a meal rather than a snack you ate and then forgot which can leave you consuming fewer daily calories.

If like most of us, time is of the essence when it comes to meal times then preparation is key.

Spinach, broccoli, or bags of frozen vegetables are all foods which can be cooked in just minutes.

Cooking enough chicken to last a few days or having quick cook meat and fish options in the fridge will also help.

Lastly, don’t knock all microwave meals, they’re not like they used to be, most microwavable meals now contain a good serving of protein, fats, and carbohydrates with very few additives.

Easy, healthy and filling! 

Here’s some healthy meal ideas we put together for when life gets busy.

Steps

Maintain a minimum of 8000 steps each day.

This should be your bread and butter. Your general activity base.

8000 steps is roughly 80 minutes of walking. So, whether it be a walk to work, a lunch time stroll or 8 x 10-minute walks throughout the day, most people can implement walking more. Walking or increasing your general activity is one of simplest and most effective ways to burn more calories within your day without being too invasive or demanding on your current daily routine. 

In addition to this, walking also holds many other benefits such as improved cognitive function, better balance, stronger immune system, improvements in cardiovascular fitness as well as reducing the risk of various conditions like high blood pressure, type 2 diabetes, and heart disease. 

Frequent exercise

Dedicate a minimum of 30 minutes each day to exercise.

This could be walking, a gym workout, an exercise class, or playing a sport.

Regular exercise can improve muscular growth, improve mental wellbeing, and burn calories not only in the workout but also afterwards during recovery. Exercise will also increase your metabolism (metabolic rate), this is the rate at which your body burns calories whilst doing basic daily functions. The higher this is, the easier it’s going to be for your body to use the energy (calories) you consume. 

When it comes to weight loss, we tend to get fixated on our diets and often neglect how beneficial exercise truly is. Regular exercise is something very positive that everyone can add to their daily routine. I

f you would like to begin exercising but you’re unsure of where to start, please contact us to arrange a free consultation with a member of our fitness team.

Less alcohol

Reduce your alcohol consumption to 1 night per week.

Drinking alcohol will make it far harder for you to lose weight. Alcohol is seen as a toxin within the body, so your body needs to get rid of this toxin before it utilises anything else as energy.

Our bodies preferred source of energy comes from carbohydrates then fat however, when alcohol is consumed it’s burned first. When your body utilises alcohol as an energy source the excess glucose and lipids, unfortunately, end up as adipose tissue or fat.

Alcohol is also one of the densest forms of calories at 9 calories per gram — these are seen pretty much as empty calories as they aren’t satiating and are usually consumed in addition to your meal. To put it in perspective, carbohydrates and protein are just 4 calories per gram!

So there we have it.

Boring?

Too basic?

Maybe. But the basics work time and time again.

If you can’t get these fundamentals of your health in place then I would really think again about joining yet another diet club promoting quick and easy ways to lose weight. Don't fall for the latest fad diets promising quick and easy weight loss. Stick to the basics and see real, lasting results.

Your health is worth the effort, so take the time to establish a strong foundation now and watch as your efforts pay off in the long run.