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Lose Weight Without Dieting Heidi Jones

Lose Weight Without Dieting

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Lose Weight Without Dieting

Heidi Jones

Heidi Jones Health Coaching• Certified Integrative Health and Nutrition Coach • NCFE Qualified Level 3 Sports Nutrition Coach • Based in Dubai

- Offer tailored health coaching to individuals and groups

- Specialise in supporting healthy lifestyle choices- Organise and lead holistic workshops for

professionals and teenagers

Sign up to my newsletter at www.oyhtoday.com

1. Drink More WaterHunger is often confused with dehydration.

Top tips:• Limit soda, caffeine, and alcohol • Flavour your water with fresh fruits and herbs • Drink two glasses of water before meals to feel fuller and eat less.• Make your own energy drinks

My favourite energy drink½ freshly squeezed lemon, 1 freshly squeezed lime, ½ cup coconut water, 1 cup of bottled water, 1tsp of agave syrup and a pinch of Himalayan rock salt.

• Replace refined carbohydrates with complex carbohydrates.

• Complex carbs are high in fiber which slows digestion and promotes stable blood sugar levels.

• Antioxidants found in real foods help reduce inflammation in the body.

• Think about eating them as you would find them in nature.

My favourites include:Sweet potato wedges, buckwheat porridge and egg fried (brown) rice

2. Eat Carbs – Real Carbs!Avoid

Whole Wheat BreadMost PastasAlmost All CerealsCrackers & biscuits

Choose

Sprouted Grain BreadRice, Millet, Quinoa, BuckwheatSweet PotatoesAll fruits and Vegetables

• We could not live without fat. • Makes meals more satisfying.• Provides energy.• Promote several health benefits such as

protection against heart disease, cancer, Alzheimer’s, and depression, as well as reduced blood pressure and lower cholesterol.

Choose sources such as nuts, seeds, fish, avocados, and extra virgin olive oil.

3. Choose Healthy Fats

Avocado Smoothie½ avocado, ½ juice of freshly squeezed lime, 1 local cucumber, ½ cup coconut milk, 1 tbsp of vanilla protein powder, ice.

Avocado Cheesecake

4. Eat Lean Protein• Renews and replenishes our cells• Stabilizes our blood sugar• Gives us energy

Richest sources of protein include - Meat- Dairy- Eggs- Fish, as well as- Nuts, including nut butters- Seeds- Tofu Add natural peanut or almond butter to your

smoothie, a couple of tablespoons of nut butter will get you 8 grams of protein.

Marinated tamari chicken

5. Eat BreakfastBenefits to eating breakfast• Metabolism jumpstart • Energy and vitality• You cut back on snacking• Stop overeating at lunch

My breakfast favouritesBuckwheat porridge with banana and peanut butterOvernight oats with almonds & berriesGreen smoothiesTofu scramble

Sweet potato egg muffins

6. Eat More Frequently• Help maintain normal blood sugar

• Decrease the chances of binging and overeating when hunger strikes

Feeding your body on a regular basis lets it know food is available and it’s okay to burn energy rather than conserve and store it as fat

Example7am Smoothie10am Carrot sticks & hummus12pm Chicken salad3pm Veggie kebab6pm Salmon fillet with veg & rice

7. Exercise your body & mind

• Strive to be active at least 30 minutes every day to help keep your body strong and lean

• to keep your mind active. Boost brainpower by spending time thinking positively, meditating, or practicing activities that require deep thought like reading or playing Sudoku

8. Catch Some ZZZZsSleep more, eat and weigh less! Strive for seven to eight hours of sleep each night.

9. Learn to Cook• You control the portion sizes• You choose what goes into your meals• You can cook once and eat twice

Top Tips• Eat more raw foods to boost flavor

and cut calories• Use herbs & spices instead of sauces Quinoa salad with raw veggies

10. Keep Track Of What You Eat• Be a food detective, and investigate

what you choose to put into your body.

• Check labels, and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long “chemical names” that are hard to pronounce.

The healthiest foods are those found just as nature intended – whole and unprocessed.