KICKSTART YOUR WEIGHT LOSS PLAN
Time to read 6 min
Time to read 6 min
Still struggling to get back into the zone? Don’t worry; we’ve been there. If you’re trying to navigate the 20+ tabs you’ve got open that cover everything from ‘what to eat’ to ‘miracle weight loss pill’, let us demystify some of the confusion for you.
Countless things contribute to weight loss, making it incredibly difficult to track on the tiny screen of your mobile phone. Your research will take you in far too many directions to properly comprehend during your lunch break at work. We’ve compiled the key points for you. And we’ve kept it nice and simple.
Everybody says that ‘breakfast is the most important meal of the day’. Well, they’re not wrong. So let’s start there.
It’s not uncommon for people to skip breakfast, and quite often we don’t feel hungry when we wake up, but it’s important to make an effort to start your day with a high-protein meal. A high-protein breakfast can benefit muscle health, supporting weight loss by promoting muscle mass, energy expenditure, and glucose regulation. Most importantly, if you’re a snacker, it can reduce your appetite and cravings until your next meal (Hawley, A. 2018).
Bacon & eggs is an iconic, nutritious breakfast, but if you’re looking for something else, a bowl of protein oats should sustain you all morning. If you just don’t enjoy eating in the morning, a protein shake is a great way to curb your appetite while delivering a healthy protein boost.
If you’re looking for the right protein powder to spearhead your weight loss plan, we’ve got what you need. Evolve Lipo Whey is a specific weight management protein that promotes fat metabolism and can be taken as a meal-replacement shake or after training to support muscle recovery.
Along with thermogenic ingredients like L-Carnitine, L-Glutamine and Green Tea, this protein blend harnesses the weight management benefits of InnoSlim®, which is a clinically-studied metabolic syndrome regulator that targets the root cause of weight gain. Try to find a more reliable protein than this (we dare you).
Don’t skip breakfast. Don’t skip lunch. Don’t skip dinner.
Make sure you’re including regular meals in your weight loss plan. Consuming regular meals helps you maintain a healthier diet, with studies suggesting that consuming regular meals reduces the consumption of sugary drinks and processed foods. It also enables you to create a routine, encourages self-control and can boost your metabolism. When you skip meals, your calorie burn rate slows down, meaning fewer calories are burned over time. When you don’t eat regularly, your calorie burn rate will slow down, making losing weight more difficult (LiveWell Dorset. 2023).
Eating also keeps you energised. Don’t give full credit to your morning coffee because the food you consume is like fuel, and how you consume it can determine how you perform and how much energy you have. The word ‘hangry’ exists for a reason. Eat up.
You knew this was coming. There’s no escaping the importance of exercise, but that doesn’t mean you have to dry-scoop Crank and wake up at 4am to train; a 30-minute walk is a perfectly achievable and effective start. If your weight loss plan doesn’t have a section specific to exercise, consider this your signal to add one.
Increasing the rate at which you exercise can increase the number of calories your body burns for energy. In combination with your diet, it can help you create a calorie deficit, which can result in more efficient weight loss (CDC. 2022).
You should perform at least 20 minutes of aerobic exercise at least 3 times a week to start effectively losing weight. This includes activities like walking, jogging, cycling, swimming, and dancing (Kerr, M. 2022). But if you want to take it one step further, lifting weights assists in building muscles, while actively helping lose unwanted weight.
Yes, you do need to drink water. Hydration plays a fundamental role in your overall health and is a critical factor in weight loss, digestion and muscle function. Water increases calorie burning and helps to flush waste from your body. It can also reduce your liquid calorie intake, suppressing your appetite and promoting the key function of metabolising stored fats and carbohydrates. Perhaps most importantly, it supports your muscles, tissues, joints and organs during exercise and training (Huizen, J. 2018).
It gets pretty hot when you’re working out, especially in summer. Keeping a water bottle by your side is essential. If you’re trying to add hydration to your weight loss plan, consider making a point to drink a glass of water with every meal, or once per hour etc.
We know, a cold beer (or cocktail) on a hot summer’s day can be the perfect way to unwind, relax, and survive the heat. But it might be time to cut down on how much you drink. The same can be applied to a number of things: soft drinks, lollies, chocolate, and processed foods. Don’t feel like you have to criminalise those indulgences, but certainly don’t let them control you.
Alcohol is higher in calories than you probably think and are classed as ‘empty’ calories because of its complete lack of nutrients. That schooner at the bowls club might go down easy, but that doesn’t mean it isn’t harmful.
Lowering your intake of alcohol can help you improve your hydration and sleep while preventing you from skyrocketing your caloric intake. Generally, when you drink, you eat too, and usually you keep eating, which is not going to leave you feeling great in the morning. If you’re struggling to cut down, consider opting for a drink with a lower alcohol percentage (Drinkaware. 2023).
It might sound strange, but it’s true. You need to make sleep a part of your weight loss plan. If you needed a sign to start prioritising sleep - here it is. Getting a decent night’s sleep can prevent increases in appetite that often occur when you’re overtired. It can also prevent late-night snacking while inspiring enhanced physical activity (you’re not going to feel motivated to train when you’re running on 4 hours of sleep). A lack of sleep can negatively affect your hunger, food choices and cravings, and hormone levels (Pullen, C et al. 2021).
Start setting that night-time alarm and create a healthy sleeping schedule.
Supplements aren’t some cheat code that you can use to lose weight. With a balanced diet and exercise regime, supplements are a source that may provide that extra kick in the right direction if you’re trying to kickstart a weight loss plan.
We’ve already mentioned Lipo Whey, which is a weight management protein, but what should you take before you train? EHP Labs OxyShred is a thermogenic formula that can be taken before training to improve your energy and performance while enhancing metabolism. Evolve L-Carnitine is another formula that can be stacked with your pre-workout to promote the transportation of fatty acids into your cell’s mitochondria to be oxidised into energy.
If you want to take accountability and make your weight goals a reality, it is essential to put together a weight-loss plan that can help you manage the changes you intend to make. Prioritising what you consume and how often you exercise will be pivotal in how you progress over the coming months.
If you need any guidance or advice on what to include in your weight loss plan or are interested in looking at different supplements that may help you, reach out online or drop into one of our stores, and our knowledgeable team can help you find the right solutions. If you’re still unsure how to approach your weight loss goals, it might be beneficial to start with an InBody Scan, which we offer at select ASN stores. This can offer a comprehensive analysis of your body composition and will provide a unique analysis with your results printed on a detailed results sheet.
Until then, remember: start small. You don’t need to rebuild your entire diet overnight. Start with substitutions, smaller portions and minor changes and build your way up from there.
Hawley, A. 2018, ‘Protein, Its What’s for Breakfast’, American Society for Nutrition, accessed 3 February 2023, https://nutrition.org/protein-its-whats-for-breakfast/#:~:text=A%20high%20protein%20breakfast%20has,desire%20to%20snack%20at%20night%20.
LiveWell Dorset. 2023, ‘Eating regular meals can help you lose weight’, LiveWell Dorset, accessed 3 February 2023, https://www.livewelldorset.co.uk/articles/eat-regular-meals-lose-weight/#:~:text=Helps%20you%20maintain%20a%20healthier%20diet.&text=A%20study%20published%20in%20the,consumption%20of%20fruit%20and%20veg.
CDC. 2022, ‘Physical Activity for a Healthy Weight’, Centers for Disease Control and Prevention, accessed 3 February 2023, https://www.cdc.gov/healthyweight/physical_activity/index.html#:~:text=When%20losing%20weight%2C%20more%20physical,that%20results%20in%20weight%20loss.
Kerr, M. 2022, ‘Exercise and Weight Loss’, Healthline, accessed 3 February 2022, https://www.healthline.com/health/exercise-and-weight-loss
Huizen, J. 2018, ‘Can water help you lose weight?’ MedicalNewsToday, accessed 3 February 2023, https://www.medicalnewstoday.com/articles/322296
Drinkaware. 2023, ‘How does alcohol affect weight loss?’ Drinkaware, accessed 3 February 2023, https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/alcohol-and-calories/how-does-alcohol-affect-weight-loss#:~:text=Other%20ways%20drinking%20less%20can,positive%20impact%20on%20your%20weight.
Pullen, C et al. 2021, ‘6 Ways Sleep May Help You Lose Weight’, Healthline, accessed 3 February 2023, https://www.healthline.com/nutrition/sleep-and-weight-loss