My Transformation

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Tip of the day.

If you are hungry, eat an apple. If you do not feel like eating an apple you are not truly hungry 👍

[clean-leanandvegetarian-blog]

[clean-leanandvegetarian-blog]

Quick blog: 9 quick ways to increase your metabolism

1.Build some muscle

Lift weights and you can create an afterburn effect which means you can still burn calories long after your workout.

2. Spicy spicy spicy…

Think chillis, think Cayenne peppers. These  can temporarily increase metabolism by about 8 percent over a person's normal rate

3.Have a cold shower or give that heater a miss today. 

You get a thermogenic response which means your body will use calories to create heat. Same with protein, you burn calories during the digestion process. Amazing isn’t it?

4.Hydrate with water.

 If you do not drink enough water, the metabolic processes that need to occur to burn fat will not happen!! Drink enough water.

5. Caffeine 

Increases your heart rate and metabolic rate and gives you an alert affect.Try having a black coffee getting the benefits of the caffeine without all the sugar.

6.Green tea. 

Studies have shown that green tea increases metabolism. Hoever you may need more than one cup a day. Maybe 2/3 cups a day

7.  Eat a good breakfast

 To kick start your metabolism and keep you fuller for longer throughout the day. 

8.Keep snacking

 Do not starve, keep eating small meals throughout the day

9.Sleep sleep sleep….. 

Less sleep equals sluggish metabolism. (plus muscles are made when you sleep)

Although the metabolic effects may be minimal, it is important to stress that this should not be a sole method to lose weight, every bit add ups.

Lets incorporate this into our lives:

A typical day would look like this:

Morning- Sip on water throughout the day

AM: Start with black coffee and a healthy breakfast such as oats. Have a cold shower after a 45 minutes workout consisting of some cardio and weights.

Mid morning snack : Snack plus Green tea

Lunch time: A protein rich lunch with some vegetables and sweet potato. Might also spice things up with some cayenne sauce

Mid afternoon snack: Green tea plus snack ( maybe a protein bar)

Dinner- Some protein with good carbs such as sweet potato/brown rice and healthy fats.

Early night- give your body a chance to change while you sleep…

[clean-leanandvegetarian-blog]

[clean-leanandvegetarian-blog]

To CHEAT or not to CHEAT- Cheat Meals

Remember those days where you are like ‘omg I ate so much crap yesterday/last week and I still lost weight!!’… If your literally spot on with your diet and eat perfectly 100% of the time and have no issues with your weight then you probably don’t need to read the rest of this . Cheat meals are actually not cheat meals if you think about it. They are a way of keeping our sanity and preventing us from messing up our healthy eating during the week and actually can help you keep on track with your weight loss goals.

Also cheat meals can actually HELP you lose weight. Why do they work? Heres a few pointers: 1) Keep your sanity 2) Prevents extreme cravings ALL  the time 3) Look forward to your cheat meal so motivates you to suck it up and eat healthy for a while 4) Your body doesn’t get use to the same ‘boring’ foods 5) For those on a very strict low calorie diet, cheat meals (refeeds) are very important to restore glycogen in muscle tissue and increase metabolism. 6) Keeps your thyroid regulated.

Ive heard so many times people saying well make sure you only cheat on day or one little treat…I say NO!! YOU know what your body can take…experiment and see if you still lose weight. You may be able to eat some little treats everyday and still lose weight.  There is no one rule fits all. Saying that CHEATING does not mean it’s all you can eat buffet everyday… Find out what works for your body. At the end of the day, it is simple maths: calories in –calories out depends on whether it results in calorie surplus or not. 

This was my cheat meal today.

And this is me..

Ps weight 117 pounds. Height 163cm Slim people DO EAT!!

To live is to enjoy good food and not feel guilty yet feel and look your best. I do not believe in extreme measures like eliminating carbs. Everything in moderation. ….And exercise!!!

[maurice-slama]

Follow A Healthy Weight Loss Diet

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Never Give Up

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How can you make Indian food healthy.

I would say Indian cuisine has some of the healthiest foods you can eat. Obviously depending on what you choose to eat.  And its definitely not bland!!  

So how can we make Indian curries healthy?

First of choose a green curry like a spinach curry or a vegetable one...for example you can make an eggplant curry or French bean curry. You can make a curry out of almost any vegetable. You can also make it from legumes therefore upping your protein intake.  

One of the advantages of Indian cuisine is that you can add so many spices and herbs that you can reduce the amount of salt you use.

Also some of the spices have benefits of their own:

Tumeric: helping to treat arthritis, heartburn, stomach pain, diarrhea, intestinal gas, stomach bloating, and loss of appetite

Red Chilli Powder:Increases metabolism and also using more of this can mean you need less salt to make your dish flavourful

You only need a tablespoon or two of oil. There is a misconception that the more oil there is, the better tasting. I’ve made plenty of curries with minimal oil and no one has noticed the difference. Yes they noticed it’s not floating in oil.

Avoid high carb/fat dishes like potato curries or creamy curries

Opt for the tomato based sauce than the cream based.

My top tips for surviving in an Indian restaurant:

1)If ordering poppadums ask for them to be roasted instead of fried.

2) Order plain naans and tell them to leave the butter/ghee out

3) Ask for the curries you order with LESS oil

[clean-leanandvegetarian-blog]

[clean-leanandvegetarian-blog]

WHY OATS?

What’s your favourite breakfast? Mine use to be a couple of slices of  toast or weetbix ,tea and a glass or orange juice. Worst thing was that I use to spread a bit of margarine and dip my grain in tea. My next brekkie was eggs. As much as I loved making omelettes, I would sometimes take eggs for lunch and didn’t want to overdo eggs.  Also after a tough morning workout, you need some carbs. As much as I miss this, I had to make a change...I hated Oats, absolutely did not like the taste of this but I was gonna find a way to make it work for me. Whats the best way to have a nutritious breakfast? Why Oats? 1)loaded with dietary fiber which means you are fuller for longer 2)lowers ‘bad’ cholesterol 3)lowers risk of heart disease 4)stabilises blood sugar Dress it up Oats are boring and taste plain without any kind of sweetener. 1) Try adding some blueberries, strawberries or raspberries 2) Bananas are sweet when ripe and are the perfect alternatives to sugar. 3) Add a healthy fat to boost satiety such as almonds, walnuts. 4) Add some superfoods if you don’t no how to get them in throughout your day eg goji berries or cocao nibs.

Now imagine you added the fruit, some nuts and superfood. By the end of the morning you’ve already got in some of the best foods for your body and on the plus side will prevent you from snacking or craving junk later on.

You know what they say...Eat breakfast like a king!!

Note: If you are lactose intolerant, try swapping cows milk for almond milk or soy milk. Almond milk would generally be low in calories and soy milk would be high in its protein content.

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My Transformation!! Follow me to find out more….nutrition fitness and lifestyle tips all coming…