You might be wondering about some specific steps you should be working on in your diet and exercise in your health and fitness. To help you to work towards losing weight.
Let me share with you 5 of the tips to lose weight. Here they are below.
1. Increase your protein intake. Which is a nutrient found in our food. The Recommended Daily Intake (RDI) is 0.8g which is a bit low, which is enough to avoid disease. What is enough to avoid deficiency, doesn’t necessarily mean it’s adequate. I’m sure you’re wondering how much you you need. So, a good starting point would be at least 1.2g of protein per kg of your bodyweight. An 80kg woman would need 96g or more of protein per day. Some examples of high protein foods are fish, meat, dairy, eggs, tempeh, and tofu.
2. Focus on your fibre intake. How much? In 2015 UK government raised their recommendations to 30g of fibre. Getting some fruit and or vegetables can go a long way to helping to include more fibre in the diet. Some other options could be cereals, wholemeal grains, oats, nuts, seeds, beans, and lentils.
3. You should walk more, to increase step count. We are living more sedentary lives. We could look at our daily steps, average steps per week, or our total steps. Now you might have heard 10k steps being the gold standard. Do you need to do 10k? Well, no it could be less or it could be more. The important thing is you get more movement throughout your day and week.
4. Include some “junk” foods in your diet. You might be surprised why I’m advising to eat those foods. You don’t have to completely cut out “unhealthy” and highly processed foods from your diet. Removing these foods can work against you. Why? Think of any situation you have ever been told not to do something. What happens? It is the same kind of situation where you will want it more.
5. Get between 7 to 9 hours of sleep per night. Why would sleeping help with weight loss? Well if we get little or poor quality of sleep. If we are tired, it becomes more likely that we will not move much the next day. It can negatively affect our appetite, making us feel less full and making us hungry.
As you can see there are various parts of our diet, exercise, and general lifestyle. That we can look to improve to help us lose weight.
