Weight Loss [after Lockdown]
Now, this is a topic that us and many like us wish we could move away from, but it draws a crowd plus with the long winter months upon us where will spend more time indoors, it’s oh so relevant.
To open our discussion London’s leading life coach and resident writer for GQ magazine, Jaquelin Hurst gave us a deep delve into the global phenomenon that is LOCKDOWN WEIGHT.
“Life was unravelling, and millions of people started to feel anxious and confused at the whole thing, self-soothing and comforting themselves through this weird unprecedented time, with…food. It became a comfort to so many. People drank and ate their way through it and that was the beginning of #lockdownweight becoming an actual trend on social media.
First of all, it is imperative to allow what has just happened. In other words, making your eating ‘wrong’ or ‘disgusting’ is not going to help. Being kinder to yourself is the first step. Allowing yourself to be kind to yourself matters. We are living through a pandemic! We are living through a huge part of history and it is acceptable to comfort yourself with food during such a time. It is not acceptable to beat yourself up or hate on yourself using food to cope. So please, first, be kind.”
With these words of wisdom from Jaquelin ringing true, we rounded up our BWW pros for some practical tips and tricks on how to beat the bulge.
Does drinking more water help you lose weight?
A small piece in the puzzle, but water can be really helpful for weight loss.
It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.
The theory that drinking water is beneficial for weight loss has gained a lot of support from studies done surrounding the beloved H2O. To add to the writing on the wall, hydration is key for factors that play a role in weight loss, including digestion and muscle function.
Drinking cold water may further enhance water’s calorie-burning benefits, because the body expends energy, or calories, by heating the water for digestion.
Just so we are clear, it has been said many times, but liquid calories are a silent assassin for the waistline by drinking soda, juice, or sweetened coffee or tea. Most people seem to also ignore how many calories they consume in sports drinks or alcoholic beverages.
Without water, the body cannot properly metabolize stored fat or carbohydrates.
The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.
Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.
As we know and agree, one of the most important components of any weight loss plan is exercise. Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.
How to lose body fat and preserve muscle mass
To keep the muscle, you have while losing fat, you’ll need to strike a balance between limiting yourself and pushing yourself as much as you can.
We may all be tempted to do hours on the treadmill, but overwhelming evidence points at the benefits of strength and resistance training.
Unlike aerobic exercise, strength training—especially heavily-loaded strength training—primarily recruits type 2 muscle fibres, which contribute to muscle mass preservation and gains. Strength training also triggers the short-term production of hormones such as human growth hormone and testosterone that aid in muscle retention and building.
We have many different types of strength training at BWW of which not least Reformer Pilates which strengthens the core muscles and provide a full body work out.
Best foods to eat to lose weight
We all have habits. Things we do, every day, without really thinking about them.
Morning coffee. Lunchtime crisps. Evening drive. Night-time drinks the list goes on.
Sometimes we don’t even notice we’re doing them. But we do notice their impacts, if not immediately, they are sure to creep up on us over time. It rings true for many of us that we notice we’re feeling a bit slower, or our jeans are a bit tight, or we find it harder to get up in the morning.
So, let’s start with this statement: Not all calories are created equal.
Different foods go through different metabolic pathways in our bodies. and can have vastly different effects on your hunger, hormones and the number of calories you burn.
We have rounded up some of our favourite weight-loss-friendly foods, supported by science.
🥚 Whole Eggs
Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat and are very satiating
Eggs are nutrient-dense and can help you get a lot of the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.
🥬 Leafy Greens
Leafy Greens include kale, spinach, collards, swiss chards and a few others are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fibre that helps keep you feeling full.
Fatty fish like Salmon is super healthy and very satisfying, keeping you full for many hours with relatively few calories. Fish like Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
🥦 Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts
These Cruciferous vegetables (now you know where the word crudité comes from) are low in calories but high in fibre and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.
🌰 Beans and Legumes
Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fibre, contributing to feelings of fullness and lower calorie intake.
IN SUMMARY: Along with eating nutritious foods in moderation, regular exercise and a “kind to yourself” mindset, you are paving the way to successful weight loss and healthier life.