Diet Tips to Take into the New Year
The end of the year is all about excess. We celebrate the end of the new year by eating too much, drinking too much, and by putting fun and time with friends and family before everything else. But the best part about this time of year is that New Year's Eve gives us the perfect opportunity to reset and refocus on our weight loss goals.
Of course, after all the fun and festivity, it canbe difficult to start making healthy choices again. So, here are some ways you can make the changes you need to achieve your weight loss goals.
Don't eat less, just eat differently
You might have heard all about fasting and cleansing to lose weight. But, if you want long-term change, simply eating less isn't the answer for most of us because it is too difficult to sustain. Plus, if you're breastfeeding drastically cutting calories can impact your milk supply. Instead, it would be best if you focused on eating differently, which means focusing on healthy whole foods and limiting or cutting out unhealthy junk food.
So, when you do your first shop after New Year, fill your trolley with dark, leafy greens, colourful fruits and vegetables and filling whole grains. With those foods at hand, you can give your body all the nourishment it needs without the calories. You'll also find that you crave sugary and processed foods less because your body will start to rely on and crave all the nutrients you're giving it.
Avoid buying junk food. You'll find that if you don't have it in your house you'll be less likely to be tempted to eat it! A good tip to help avoid buying junk food is to not go shopping hungry. Or better still, shop online.
Set yourself a goal, and get your friends involved too!
Setting a goal with friends is a great way to boost motivation. Pick something to cut out for the whole of January and set yourself a reward for actually doing it. For example, you could cut out sugar, alcohol, processed carbs, or takeaway. Or you could commit to twenty minutes of exercise every day. Committing to enjoying an In Shape Mummy Health Shake every day is a simple and effective goal.
The key to the goal is that you all have to stick to the goal to get the reward. That way, you'll keep each other accountable.
Protein is your friend
After all the processed, sugary, and carby foods that are synonymous with the festive season, you want to focus on restoring balance by giving your body the lean, healthy protein it craves.
Protein helps you repair and build muscle, making it great for achieving your body goals. But, perhaps most importantly, it also helps you feel full. So, when you're constructing your meals, think about how you can increase the protein. You can do this by adding legumes, beans, tofu, or lean meat. You can swap pasta or rice for quinoa, which will supercharge your meal with complete protein. Examples of snacks with protein include mixed nuts, yoghurt, boiled eggs, and In Shape Mummy Health Shakes.
Eat regularly and don't skip meals
It's far easier to stick to your weight loss journey if you never let yourself get too hungry. Don't skip meals, as when you skip meals you can get too hungry (or "hangry"!) later in the day which often leads to overeating and often leads to eating the wrong foods. Aim for breakfast, lunch and dinner plus a morning and afternoon snack.
If you can stick to this eating style for a couple of weeks, you'll find it starts to become second nature. You'll never have to go through the discomfort of being too full or ravenously hungry. People that can strike this balance will also find it easy to maintain weight, as they won't need to deal with the hormonal swings that come with periods of fasting and excess.
If you find you're still hungry, look at the types of food you're eating. Check to see if you're getting enough protein and nutrients dense foods, rather than "empty calories". Junk food is empty calories. It doesn't fulfill your body's need for nutrients. That is why you will still want to eat more shortly after eating things like chips or chocolate. On the other hand, when you eat healthy food you will feel more satisfied.
Tame your cravings with water
If you're not drinking at least two litres of water a day, there's a big chance you'll be mistaking dehydration for hunger pangs.The two feelings can be very similar but treating dehydration with food will make your weight loss journey all the more challenging.
So, treat yourself to a nice reusable water bottle and take it everywhere with you. Then, if you feel a bit peckish, take a big sip of water and wait five minutes. If the hunger goes away, you'll know that your body just needed a bit of water.
Get your body moving
You can't train away from a bad diet, but you can supercharge your weight loss journey by teaming a great diet with daily movement. You don't need to devote an hour of your day to exercise. Just 15-20 minutes of exercise will make all the difference.
A walk to the coffee shop, a 20-minute online HIIT or Pilates workout, or a game of backyard cricket with the kids are all fantastic ways to increase your daily energy output.
A sure-fire way to up your daily activity is to focus on incidental exercise. These are just small opportunities to move more. For example, when you go shopping take the stairs instead of the elevator. Or park the car a little further away from the entrance and increase your steps for the day.
Tip: when you wake up each morning put on your exercise clothes first thing. It will make you feel like exercising. Make exercise easy. Prepare your exercise clothes and shoes the night before so they are ready to go.
Realistic and gradual health goals are crucial. If you aim for something drastic like losing 5kg in 2 weeks, you’ll likely crash and burn. Instead, have a set of smaller goals that you can consistently reach. Succeeding at one small realistic goal encourages us and makes it more likely that we’ll hit the next small goal. Success breeds success. For example, you may want to lose 2kg every month for three months. This is a realistic goal and will support your milk supply if you're breastfeeding. Allow yourself a small celebration as you hit each milestone.
Try to reward yourself with things that will motivate you rather than set you back. For example, rather than celebrating with a block of chocolate, you could treat yourself to a new sports bra or put a contribution aside for new runners.
Be sure to stick to rewarding your efforts. A little bit of positive reinforcement goes a long way when it comes to your health. Whatever you can do to keep yourself on track with your health goals, do it!
Meal Replacements are your friend
Meal replacement shakes simplify weight loss by offering a convenient, hassle free, nutritionally balanced meal option. However it is crucial to note that not all meal replacement shakes are equal.
Most meal replacement shakes on supermarket shelves are full of nasty additives and common allergens like soy, dairy and gluten. They are not suitable for breastfeeding, as what you consume can get passed on to your baby.
But the In Shape Mummy Health Shake is specifically made for breastfeeding mums. It is made with natural and healthy ingredients and is 100% free of any artificial nasties. The In Shape Mummy Health Shake doesn't contain any soy, dairy, or gluten so it's perfect for almost everyone.
The In Shape Mummy Health Shake contains the vital nutrients you and your baby need. It contains organic vegan protein, 25 essential vitamins, and minerals, probiotics, organic superfoods, and herbs for breastfeeding mums.
For mums who are not breastfeeding, the In Shape Mummy Health Shake for Busy Mums is the ideal choice.
Having a nutrient rich In Shape Mummy Health Shake as your regular breakfast is probably the simplest and most effective single habit that will help you achieve your New Year’s health goals.
Cheers to a fantastic New Year!
Join the In Shape Mummy Breastfeeding Support Group, and meet other like minded mums and get health tips, recipes and inspiration.
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.
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