Organisation is the key!
Our lives are constantly on the go, so organisation is going to be hard, but it’s essential. Use this guide for inspiration to plan your meals in advance, then write a shopping list and stick to it. If you avoid having junk food in the house, it will be a lot easier to stick to your meal plan. If you know you’re going to be busy, prep meals in advance when you do have time - cooking is a really relaxing way to spend a free evening!
Fat doesn't make you FAT!
Don’t be afraid of high-fat foods! Fat isn’t just necessary for your body to function properly, it also keeps you full for longer and gives you slow-releasing energy to fuel your training. The reason many western diets are so unhealthy is that they combine lots of fat with lots of sugar - that’s a recipe for weight gain! But keeping your sugar intake to a minimum and eat heart-healthy unsaturated fats will help you lose weight sustainably and feel full of energy throughout the day.
Sugar IS the enemy!
It’s becoming increasingly clear that sugar is the primary cause of weight gain and many diseases. We enjoy a sweet treat as much as anyone, but you can’t have them every day! In particular, stay away from sugary drinks - with no fiber or other nutrients, they’re absorbed very quickly by the body and cause unhealthy blood sugar spikes. This applies to juice as well as fizzy drinks - it’s just as sugary, with none of the healthy fibre you get from whole fruits.
Drink plenty of water!
That means you should aim for around 8-12 glasses of water, spread out over the course of the day. Keeping your body hydrated means it can perform better in your workouts and generally feel better. We find that those who keep hydrated are more likely to lead healthier lifestyles.
Alcohol is processed by the digestive system in a very similar way to sugar, not to mention all its other negative health effects. A glass of wine in the evening every now and again might be your stress release and that’s fine, but it should be an occasional treat - definitely not part of your daily routine.
Listen to your body!
A typical western diet high in sugar and refined carbs produces lots of spikes and crashes in your blood sugar, which can make you feel hungry again soon after eating, as well as less energetic and focused. A high-fat, high-protein, low-sugar diet will keep you full for longer so you won’t get these blood sugar crashes that make you suddenly feel starving. Take a rest day when your body tell you, niggles and pains are signs you need to rest.