Nutritionists Tips For A Beach Ready Bod
Summer is right around the corner. It’s time to start putting steps in place now so you can look great and feel amazing!
Here are some simple and effective tips and tricks to help you get beach body ready!
Increase your protein intake
Protein is essential for many bodily functions, with fat loss being one of them! If you’re under the impression a high protein diet is purely for bodybuilders or athletes, think again! Protein can help to speed up your metabolism and build lean muscle. It also helps to promote satiety between meals, helping to curb those dreaded afternoon cravings. So make sure you add a good quality protein source to each meal! Eggs, fish, organic or free-range meat, nuts, seeds, tempeh, beans, legumes, quinoa are some great options.
I’m sure you’re all aware exercise and diet go hand in hand for weight loss, so make sure you are moving that body daily! Incorporate 2-3 weight/resistance training’s into your weekly routine, by exercising more muscle you trigger fat burning hormones which help to speed up your metabolism. Pilates, lifting weights, TRX training and yoga are a few of my personal fav’s. Exercise also has the ability to reduce stress, increase feel-good hormones, increase energy, mental clarity and promote better sleep. So get moving people!!
Hydrate, hydrate, hydrate
You need to drink adequate water to flush toxins and waste products from your body. Also being dehydrated often causes people to eat more. The remedy – when you feel hungry, drink a glass of water, wait 15 minutes and see whether you are still hungry or whether your body is just signally you to re-hydrate.
Get adequate sleep
8 hours of sleep each night is a must! Research shows that good sleep will assist with weight loss by regulating your appetite hormones. Good quality sleep (sleeping throughout the night) also allows your body to restore itself (especially if you’ve been increasing your exercise). Sleep helps to reset our nervous system into the parasympathetic ‘rest and digest’ response.
Fibre is essential for bowel health as it adds bulk to your stools, helping to rid the body of waste products. Fibre also helps slow down the digestion process, which is important to help stabilise blood sugar levels, goodbye mid-morning and afternoon slumps! To ensure you eat enough fibre consume a diet rich in plant foods such as fresh fruit and vegetables, including lots of leafy greens. A delicious way to get more fibre is to enjoy my Green Smoothie, my Green Detox Smoothie, or my Gut Healing Smoothie.
Spice it up
Herbs and spices are not only an amazing way to add flavour to your meals, but they can also help to speed up your metabolism. Kick start your metabolism into high gear by adding these flavour boosters to your favourite meals, chili, ginger, cinnamon, cayenne pepper, kelp, cumin seeds, turmeric.
When you are stressed your body releases cortisol, a fat storing hormone. Stress also causes all sorts of other hormonal havoc within the body, as well as leading to increased cravings and appetite. Put aside 10-15 minutes each day for yourself, to unwind and de-stress! This is important for helping to nourish your adrenal glands and signaling the nervous system to kick into the parasympathetic ‘rest and digest’ mode. It’s also incredibly important for healthy weight management and hormonal balance. You could try to meditate (even if it’s just for 5 minute), I like to put my legs up against the wall for 15 minutes every night. Other options include reading, yoga, a walk around the block, having a bath, or simply just sitting and focusing on your breath, allowing your belly to rise and fall (breathing in for 4 counts, hold, then out for 4 counts). Try to do this 2-3 times throughout the day to you relax, unwind and be present.
There are many factors to consider when it comes to weight loss, one being nutrient deficiencies. This could be from poor dietary choices, poor lifestyle choices, high-stress levels, imbalance of gut bacteria leading to poor nutrient absorption. This is where supplements can come in handy. I always advise people to speak to a nutritionist or naturopath first to make sure you find the right supplements for diet and lifestyle first, but here are a few goodies to get you started – greens powder, protein powders (my personal fav is Clean Lean Protein by Nuzest), a good quality multi-vitamin, a broad spectrum or condition-specific probiotic, magnesium or digestive enzyme.
If you’re struggling to lose those last few kilo’s, or you’re not sure how to tweak your diet, send me a message or give me a call. I’d love to help you reach your weight loss and health goals!
Do you know any of your friends who are struggling with weight loss, or need a little guidance in the right direction? Please send them my way! Email address: [email protected]
Phone: 021 1264274
Hi I’m Natalie, a Registered Clinical Nutritionist, health influencer, blog writer & recipe creator. My own health complications prompted me to make positive diet & lifestyle changes, revitalize my health leading to a career change from the corporate world to nutritional medicine. I believe in a wholefoods approach to good health, focusing on simple strategies for modern, busy people.