For us at Balance Box, losing weight well means following a healthy, sustained and effective way of eating that doesn’t leave you feeling deprived, lethargic, or frustrated. Who wants to carry on a crash diet that makes you feel lousy? Not us. Your diet should be balanced and nutrient-rich – full of fruit and vegetables, healthy fats, complex carbohydrates, and lean protein, not forgetting the occasional treat to keep the morale up.
Here are our top ten tips for losing weight well:
Lose weight at a safe rate
Crash dieting simply doesn’t work in the long term. Ever wondered why it’s called a ‘crash’ diet? Imagine a big impact- weight loss, followed by rubble, despair, having to buy a new car, whiplash.. maybe I’m veering off-topic, but you get the idea. A crash diet equals a bad diet. Not only is starving your body potentially dangerous, but it can also leave you miserable, tired and fed up.
Most weight lost in this way is actually the result of fluid loss, which will come straight back once you start eating properly again. Plus, if you deprive yourself for too long, the chances are your cravings for sugary, carbohydrate-rich foods will win out as your body desperately tries to refuel. And don’t even get us started on your crashed metabolism which will mean you’re likely to put all the weight back on 10x as quick.
Losing weight well is a marathon, not a sprint.
Eat regular meals
While there is evidence to suggest that controlled intermittent fasting can aid weight loss, unless your willpower is rock solid, it’s better to eat healthy, regular meals throughout the day. This reduces hunger pangs which can result in cravings and giving in to tempting snacks. Eating regularly will help keep your digestive system ticking over and raise your metabolism as it burns more calories to function.
Ever been told never to let yourself get hungry? It’s true that we get a bit rabid when we’re too hungry and can end up making some poor food choices- or just overeat entirely. This is why at Balance Box we ensure you’re receiving all three meals and two snacks a day so that when you want to eat, you can.
Choose a balanced diet full of whole foods
We’ve all seen the diets that tell you to cut out this or that- carbs or fat, sugar or protein. This truth is that we simply don’t need to, and shouldn’t, cut out entire food groups for losing weight well.
A balanced diet is key to helping you lose weight well. This means choosing foods that cover the three main macronutrients – complex carbohydrates, lean proteins and good fats, as well plenty of fresh, colourful fruit and vegetables to ensure your micronutrient needs are covered too. We need what all of these food groups can offer us- and yes, that includes fat and carbs! Look for whole foods – foods that are not processed – so you’re eating as naturally as you can. Not only should you start seeing the pounds drop off, but your skin will glow and you’ll be full of energy. Win-win!
Eat high fibre foods
Fibre is your friend. Big time. It helps your digestive system function optimally, maintains good gut health, reduces the risk of heart disease and strokes, and helps you lose weight well by filling you up and stabilising your blood sugar levels. Try to eat lots of fresh fruit and vegetables, beans, lentils and whole grains such as oatmeal, brown rice and quinoa for that great fibre kick.
Control your portion sizes
Weight loss is a simple equation – if you burn more calories than you take in, you’ll lose weight. But beware – if you only focus on improving what you eat, but not how much you eat, you might not see the weight loss results you’re hoping for.
Fortunately, there are some simple hacks to make portion control easier. Try using a small plate to get used to eating smaller portions, and the rule of palm is a nifty way to ensure you only eat what you need. Aim to fill your plate with:
-
- 1 palm-size portion of protein
- 1 palm-size portion of complex carbohydrates
- 2 palm-size portions of fruit or vegetables
Alternatively, leave the fussy stuff to us. We send your meals perfectly portion-controlled to meet your weight-loss needs but keep you full and satisfied. Find the perfect plan for you now.
Slow it down
Ever wondered how speed eaters can wolf down eye-watering amounts of food so quickly? It’s because their brains haven’t caught up with their stomachs.
It takes around twenty minutes for your brain to register that you’re full and put the brakes on. So if you take your time to eat- chew your food well and pause between mouthfuls, you’ll not only help your gut (guts love well-chewed food, simple pleasures right?), but you’ll also help your stomach recognise that it’s full, minimise over-eating, and hit those weight loss goals quicker.
Choose healthy snacks
Snacking is something everybody does because the body naturally gets peckish during the day. That’s just the way it goes. Thankfully we don’t have to rely on unhealthy snacks to satiate those hunger pangs, and instead chomping on a healthy snack or two can be a great way to keep yourself satisfied between meals.
At Balance Box, we say if you’re going to snack, snack well. Often, boredom can drive us to snack, so make sure you get fresh flavours and crunchy textures involved to keep your taste buds tickled. Try raw carrot batons, celery with hummus and fresh fruit. We’ve created a range of healthy snacks which complement our meal plans, all of which are calorie counted, healthy and delicious.
Exercise for better results
Done correctly, changing your diet will have a major impact on losing weight well, but it’s important to make sure you’re exercising too. Are you getting enough cardio as well as strength training? If not, it’s time to mix things up. Cardio is great for keeping your heart and lungs healthy as well as burning fat, and strength training will improve your muscle tone and ensure your metabolism is increased (muscle burns more calories than fat, so perk up those muscles).
Sleep
The benefits of a decent night’s sleep are endless. Not only will it leave you bright-eyed and bushy-tailed, but it will also directly support weight loss. When we sleep less, we are far more likely to want to overeat. This is because sleep plays a vital role in the regulation of the hunger and appetite hormones – leptin and ghrelin. Leptin tells you when you’re satiated or full, and ghrelin drives feelings of hunger. A lack of sleep has been found to decrease levels of leptin and increase levels of ghrelin meaning you spend the day feeling hungry and prone to overeating.
Prioritise good sleep by creating a nightly ritual. Perhaps a long soak with Epsom bath salts will relax you, or try a few calming stretches or deep breathwork. There are plenty of free tutorials online. Dim the lights and light some candles which will send a signal to your brain that it’s nearly slumber time and help produce melatonin – the sleep hormone.
Plan your meals
Losing weight well can be far easier in principle than in action, however, ensuring you give yourself time to sort out your game plan and be sure you’re making the right healthy choices can mean a much healthier lifestyle and better-sustained weight loss.
Alternatively, why not let Balance Box do the hard work? We’re constantly creating and improving delicious, balanced meals which can be delivered straight to your door. Our team of experienced chefs and expert nutritionists have devised an array of menus to suit different needs. If weight loss is your target, our calorie counted meal plans are just the ticket to reaching your goals.