Weight Loss Tips

Weight Loss Tips

Ideas on how to reach your Level 10 result! (This means your 10/10 body)

  • Fuel your body with great nutrition rather than empty calories.
  • If you are having a high fat meal, try and keep the carbohydrates to an absolute minimum (ie vegies are the choice carb). Eg when having a high fat meal, don’t have garlic bread with it.
  • Try to avoid mixing high fat and high carb in the same meal. Make it high fat, low carb and regular protein or high carb and low fat and regular protein. Eating fat does not make you fat if carbs are kept to a minimum.
  • Always try and get protein every 3 hours… so protein every time you eat.
  • Most ladies need 75-100 grams of protein each day, most men need 100-150 grams of protein each day – make sure you get it. Your exact protein amount will be given to you in your Free Wellness Evaluation. If you want a quick rough guide, then 1 gram of protein per kg of body weight is the bare minimum. The suggested amount for weight loss is 2.5 grams per kg of weight. The great thing is that if you do get too much protein it doesn’t turn to fat, it comes out in your urine. If you get too many carbohydrates or fats, it is stored by your body.
  • Keep bread, pasta, white rice and potato intake to a minimum – perhaps consider temporarily not having until you start getting your fat shrinking routine established.
  • When you are having a main meal, rather than having pasta, rice or potato, have just your vegies. Eg Have spaghetti bolognaise like this: Vegies all over your plate, spaghetti sauce on top of vegies
  • Eat at least 5 serves of different vegies each day. One serve of cooked vegies is equivalent to ½ cup. So to get 5 servings you need 2 ½ cups of vegies on your plate. If it is raw it is 1 cup, so then it is 5 cups of raw vegies.
  • Try and eat low starch vegies every day and high starch every so often.
  • Everything is about balance – so make it a lifestyle change rather than something that is unsustainable in the long run.
  • Preferred vegies: Cabbage, Cauliflower, broccoli, zucchini, pumpkin, eggplant, mushrooms, celery, spinach, onions, tomatoes, green beans, peas, asparagus, avocado (half at a time)
  • Preferred fruits: Strawberries, Blueberries, Blackberries, Raspberries, cherries and cranberries
  • Make sure you get 25-30 grams of fibre per day (in other words each your 5 servings of vegies).
  • Drink at least 2 litres of water per day (35 ml per kg of body weight)
  • Be aware of the many empty calories in drinks (alcohol, fizzy, fruit juices etc).
  • Eat fish at least twice a week. Supplement with Herbalifeline to ensure you are getting all of your Omega 3s.
  • Carbs – try and have no more than 20 carbs in any one serving.
  • Sugars – for every 5 grams of sugar – know that that is a teaspoon of sugar. Ideally no more than 10 grams of sugar per food intake.
  • Find ways to lighten up your favourite recipes
  • Try a new vegetable every week.
  • Read nutritional labels – choose one grocery item per week to read and change when you are getting groceries.
  • Be prepared with healthy snacks (make sure it always includes protein).
  • Use calories as a guide only – don’t obsess over them. Always eat at least 1200 calories. Don’t count calories
  • Eat your meals slower rather than faster
  • Breakfast is the most important meal of the day. Eat within 2 hours of waking.
  • Make sure you get at least 7-8 hours of sleep each night. When you are tired, your ability to digest carbohydrates decreases 40%.
  • Don’t consume more than 400-500 calories in any meal. Your body can only absorb this much in any given meal. If you consume more than this, your body stores the remaining calories. This is even if you just exercises and burned 2000 calories, still no more than 400-500 calories.
  • 80% nutrition, 20% exercise. If you can’t exercise the recommended 5 times per week for 30 mins then get the 80% nutrition right.
  • When exercising don’t just do aerobic exercise, do at least 3 efforts of 30 seconds, ideally 2 mins. This is where you are breathing harder than normal. This gets you in the fat burning zone.
  • Stay connected with the online Facebook community for support – Herbalife Nutrition for Life.
  • Attend Fit Club and the nutrition education classes to learn more tips
  • Ensure you check in weekly with your coach – ideally scanning at the same time every week.
  • Use your Herbalife nutrition every day.
  • Use Herbalife nutrition only – don’t combine it with other things (eg different protein bars and protein powder as the quality and scientific research may not be the same)
  • Always have 2 x Formula 1 nutritional smoothies per day to lose weight. If you aren’t consistent with your nutrition use, then your results will reflect this.
  • Make sure you have your Herbalife Tablets 3 times per day. Breakfast, lunch and dinner.
  • Smash the Aloe and the Fat burning energy drink – have as much of it as you can afford.
  • Know that your Wellness and Health Coach is here to help you get the absolute best results
  • Listen and/or read Self Talk for Weight Loss by Shad Helmstetter every day.
  • If you are only using the basic Herbalife nutritional program know that your results will be much slower than someone using the faster programs.
  • Look at your budget and get the most amount of nutrition you can afford.
  • Join the VIP Club to save 25% on your nutrition.
  • Remember that your Wellness Coach wants to help you get exceptional results, so use them to help you achieve this.

TOP TEN SECRETS TO SUCCESSFUL WEIGHT LOSS

  1. Know yourself – this means knowing what your limitations, habits and hunger times are. When you understand this you can plan ahead to ensure you are eating the right things.
  2. Lots of Exercise – to be really successful it is important to exercise. Particularly if you have a sedentary job.  Getting regular daily exercise will help you turn your fat to muscle, which will then burn calories quicker.
  3. Set goals and monitor your behaviour – set your exercise goals/times and how many calories you will burn. Keep track of what exercise you are doing and what food you are eating.  Monitoring these things will assist you in analysing what you are doing well, and what you can improve.
  4. Be regular with meals – ensure you have your eating patterns, try to be organised.  Eat at regular intervals and snack only when hungry (not bored)
  5. Low Fat, nutritional diet – ensure your diet consists of plenty of fruit, vegetables, protein and whole grains, this will ensure you feel full longer, and will improve your health. A balanced diet.
  6. Portion Control – an important aspect is to stop eating when you are no longer hungry – don’t eat until you’re ‘stuffed’. You could try using smaller plates, ensure you serve your meal in the kitchen (don’t put serving trays on the table), and of course look at Herbalife (meal replacements)
  7. Monitor your stress – stress can cause us to comfort eat, then we feel guilty, which increases the stress and our eating increases. Monitor your stress.  If you feel you have to have something, ie, fall off the wagon, then accept that you’ve done it, and get back on.  Don’t think ‘well I’ve blown it now so I’ll keep going’, it’s only a slight hiccup.  When you are highly stressed, exercise will help.
  8. Adjust your attitude – you need to look at why you want to lose weight, do you think it’s in your genes to be fat, is it something someone keeps telling you, work out where the issues for you are and work on adjusting them. Then think about the fat that you are not on a diet, but making a LIFESTYLE CHANGE.  Eventually you can get to a stage where you make a lifetime commitment, not to be fat.
  9. Work out your plan and stick to it – work out what you are going to do, ie, exercise, snack once a day, not eat after 7pm, minimise dining out, or choose no fries option when you are, no desserts. Make the decision and STICK TO IT.
  10. Control your environment – If you have a weakness for certain foods, don’t put yourself in the position where you are tempted, ie, don’t purchase them, only keep safe foods in the house and go to restaurants that provide you with the right options.

HAPPY LIFESTYLE CHANGING